https://www.globalcyclingnetwork.com/how-to/training/how-to-improve-endurance-on-the-bike-without-doing-long-rides
Here's another one to try. Ride four minute blocks of high intensity, in which you sprint for 20 seconds, then recover for 40 seconds. After each four minute block, take a ten minute break. Three repetitions of that will give you a really effective session. Try 4 x 30 second sprints in your long ride with lots of recovery in between, and then

https://www.youtube.com/watch?v=b-GxoxAYQqY
Endurance is a really important component of fitness for a cyclist - most cycling events are endurance based after all. But a lot of us cyclists don't have t

https://www.cyclingweekly.com/fitness/training/how-to-build-your-cycling-endurance-407292
Initially, you'll want to ride your tempo intervals and long, endurance rides on different days. "An optimal plan might be two good workouts where you're riding 60 to 90 minutes of tempo

https://www.bikeradar.com/advice/fitness-and-training/cycling-endurance
If you want to improve your cycling endurance, you need to know the basics of training, nutrition, recovery and pacing. This in-depth guide from BikeRadar covers everything you need to know to

https://roadcyclingacademy.com/how-to-build-cycling-endurance/
Gradually build up your fitness and increase the intensity incrementally. Add 1 repetition at a time (and only when you feel like you can handle it) Don't overcook it — leave 1 (ish) repetition on the road. Do what you enjoy — you'll be more likely to stick to it. Strive for consistency; this is what produces results.

https://www.bicycling.com/training/a19606219/build-cycling-endurance-fast/
Cyclists looking to optimize their interval training for endurance benefits should perform intervals ranging between 30 seconds to 5 minutes, at a very hard intensity. These build your aerobic

https://bettertriathlete.com/bike/how-to-build-bike-endurance/
In order to build long-distance endurance, we also need to raise our short-term endurance ceiling a bit. This type of workout is called a tempo ride. Workouts for Muscular Endurance. Muscular endurance is a little bit different from aerobic endurance. Instead of doing one very long interval, we want to split up the intensity and allow for some

https://www.active.com/cycling/articles/7-ways-to-improve-endurance-on-the-bike
Complete two sets, either on an indoor trainer or on a climb that will allow you to maintain a sustained effort without stopping. Remember to increase the length of the interval as needed. Find. Cycling Events. 3. Eat Often. 3 of 8. To ride long, whether it's during training or a race, you'll need to stay topped off.

https://www.globalcyclingnetwork.com/how-to/training/how-to-train-for-endurance-cycling
Read more: How to improve endurance on the bike without doing long rides; Be consistent. Endurance doesn't improve overnight. One endurance training session every so often won't be enough to make big gains. Instead, you need to be consistent. Training consistently over a long period will give your body the time to adapt and become more

https://www.bicycling.com/training/a20010132/the-fastest-way-to-build-cycling-endurance/
The great news: Long slow rides aren't the only way to build cycling endurance. Enter: Polarized training , an efficient way to build your cycling endurance, and save you some time too—a win win!

https://www.evoq.bike/blog/building-cycling-endurance
A simple Aerobic Ramp cycling endurance workout might look like this: Aerobic Ramp: 2-Hour Endurance/Zone 2. 4 sets of 30 minutes. Each set consisting of 10m at 60%, 10m at 65%, 5m at 70%, 5m at 75%. No rest between each set. If a warm-up is needed, ride the first 10m of the first set between 50-60% of FTP.

https://goinggoingbike.com/road-bike/training/endurance/
Cycling endurance is the capacity to sustain significant effort over a prolonged period. This enables cyclists to cover longer distances without experiencing fatigue, conquer steep inclines with ease, and power through challenging races or rides. Cycling endurance has two main components: Cardiovascular and Muscular Endurance.

https://www.bicycling.com/skills-tips/a41500187/how-to-pace-long-rides/
9: Very, very hard. 10: Maximal effort. Use talking as a gauge. If you're able to hold steady conversation then you're at a moderate level of aerobic exercise (a RPE of 3 to 4) whereas a

https://www.cyclingweekly.com/fitness/training/ask-a-cycling-coach-how-much-harder-should-next-weeks-session-be-progressive-overload-what-it-is-and-how-to-execute-it
There are five ways in which you can make a high-intensity session harder: 1) You can make the efforts more intense. 2) You can make the efforts longer at the same intensity. 3) You can do more

https://www.rei.com/learn/expert-advice/cycling-how-to-cross-train.html
Alternate each side, taking one second to pull your hand in and two to three seconds to extend your arm forward. Keep your shoulders pressed down away from your ears and your chest open. As you pull your elbow back, rotate your upper back. Do 10-12 reps for 2-3 sets with 30-60 seconds recovery between each set.

https://road.cc/content/feature/how-conquer-long-bike-rides-without-getting-tired-306769
How to conquer long bike rides without getting too tired: smash long-distance epics and avoid the dreaded bonk with these top tips ... It's so, so easy to get carried away and set off too fast, and even seasoned endurance riders like Dave have done it so many times. The problem is it never, ever ends well. When starting on a big ride, you've

https://www.zicla.com/en/blog/increase-endurance-cycling/
1. Be Realistic. The first thing to do is to be realistic about your starting point and not go too hard at the beginning. Increasing stamina in cycling isn't something that happens immediately, it is a slow and rewarding process that is achieved with appropriate continuous training. 2. Bike Riding Technique.

https://www.active.com/cycling/articles/7-strength-exercises-to-increase-endurance-on-the-bike
Face a bench or box holding a pair of dumbbells. Put your right foot on top of the bench and put all of your weight on that foot to stand up. Stand tall on the bench with both feet and then lower yourself back to the floor with your right foot. Repeat on your right side before switching to your left side. 5 to 8 reps per leg, 3 sets.

https://thecyclingzone.com/build-endurance/
Train with Longer Rides. To build endurance, you should gradually extend the duration of your rides. Start by increasing the length of your rides by 10-15% each week until you reach your desired distance. During the ride, focus on maintaining a steady pace and pay attention to your form.

https://www.reddit.com/r/cycling/comments/j5x5km/how_to_build_endurance_as_a_beginner/
The three most important elements of gaining endurance are, in order of priority: 1) frequency (you've got this nailed if you ride 4 to 5 times a week), 2) length of individual exercises and 3) adding intensity to some rides. Many beginners have trouble spending enough time going at a pace that feels easy.

https://www.reddit.com/r/MTB/comments/kvilji/how_do_i_build_endurance_for_longer_rides/
Get a gravel bike or road bike and put some hours in. I also find going for long intervals on the mtb without taking a break helps. When I did my first race last year, I was incredibly humbled, as a non serious recreational rider, I was used to riding hard for 10 -20 minutes at a time and taking breaks to hydrate and catch my breath.

https://www.bicycling.com/training/a20019710/6-ways-to-avoid-fading-on-a-long-ride/
Consciously change your riding position a few times an hour. Move your hands around on the bars; stand occasionally to stretch your legs; and inch a bit forward or back on the saddle as the

https://www.bicycling.com/training/a61018741/increase-vo2-max/
Here's what that entails: Warmup: 15 minutes of easy riding. Intervals Set 1: 6 x 4 minutes at maximum effort with 4 minutes of easy riding between. Intervals Set 2: Go straight from the last

https://lifehacker.com/health/how-to-use-power-zone-workouts-on-peloton-bike
All power zone rides start with a warmup that is usually between 10 and 13 minutes. A typical one goes like this: A few minutes (usually one song's worth) of pedaling in zone 1 to let your legs

https://www.bicycling.com/training/a61407407/strength-base-plan-4-weeks/
Stand with feet shoulder-width apart, toes turned slightly out. Rack dumbbells at shoulders. Send hips down and back to lower into a squat. Drive through feet to stand back up.