The Time-Crunched Cyclist Podcast by CTS Build a Bigger Aerobic Engine With These 2 Workouts
Mar 30, 2026
Two targeted workouts to grow aerobic capacity in under two hours. One focuses on long tempo with low cadence and progression tips. The other uses long low-threshold intervals near FTP with cadence and recovery guidance. Season timing and limits to avoid hidden fatigue are discussed. Practical, time-efficient approaches for durable aerobic gains.
AI Snips
Chapters
Transcript
Episode notes
Zone 2 Is Base But Not Enough
- Zone 2 is necessary but insufficient; adding higher aerobic intensity is required to progress fitness.
- Zone 2 remains the base, but you must include harder workouts to move the needle on performance.
Long Tempo Low Cadence Builds Leg Force
- Do long tempo intervals at low cadence to build force and aerobic durability.
- Progress from 2x20min tempo (80–90% FTP) to 1x60min, aim for 1–2 hours total time in zone per session.
Schedule Tempo Twice Weekly In Build Phase
- Do these tempo workouts twice weekly during the build phase for best gains.
- Aim for at least one hour of total tempo time-in-zone per session; beginners start with 3–4×10min and build to 45–60 minutes.