Longer steady rides are used to build aerobic fitness and promote efficiency, both of muscle memory and metabolising fat reserves rather than carbohydrate, making you able to ride harder for longer. This is intended as a base training ride for days when you don't have 3+ hours to spare, with some sweet spot work balancing out the lower duration. Aim for 1-2 10 minute periods at SweetSpot (88-93% FTP, 92-97% FTHR). Make it something like (you can follow this workout specifically or do your own): 5 min warmup Z1 RPE 1-2 10 min Z2 RPE 2-3 Repeat 2 times 10 min Sweetspot RPE 5-6 5 min recovery Z2 RPE 2-3 10 min Z2 RPE 2-3 5 min cooldown Z1 RPE 1-2 © Catenary Coaching