I often hear from instructors that “endurance” profiles are the hardest to teach. The claim is that they are too easy, or boring, or require too much time in the saddle.
This profile will hopefully challenge that thinking.
First, I hesitate to use the term “endurance,” because to be truly considered aerobic endurance, you would need to spend longer than an hour at an even lower intensity. But alas, the industry has been conditioned to think any aerobic work, even 10–20 minutes, is considered “endurance.” There is also a misconception that the intensity needs to be in Zone 2. That might be the case for a ride that extends to a few hours or more, but not for an hour or less.
This profile ebbs and flows from the low end of Zone 3 to the upper end. The cadence alternates from slower to higher, and the playlist draws from many genres. This profile is a great way to teach your riders that “endurance” or aerobic rides don’t have to mean easy…but they are easier than HIT rides. The key here is sustainable effort.
You can teach this profile using power, heart rate, or perceived exertion.
I know when I ride at sustainable mid-aerobic intensities, I sweat way more than I do in HIT classes. Let me know if you are similar!
Download the profile PDF below.