There Are Only 3 Rides You Should Do

Why It Matters

Simplifying training to three ride categories lets cyclists achieve measurable fitness gains with less time and lower risk of over‑training, making high‑performance cycling accessible to busy athletes.

Key Takeaways

• Endurance rides: 2–6 hours in zone 1‑2, typically once weekly.
• High‑intensity intervals: simple 5‑15 min threshold or 30 s‑5 min VO₂max sets.
• Keep interval sessions simple; repeat favorite workouts for consistency.
• Easy recovery rides: 1 hour at 120‑140 W, prepare for hard days.
• Weekly plan: rest, intervals, easy rides, long ride, repeat for balance.

Summary

The video distills cycling training into three essential ride types—endurance, high‑intensity, and easy recovery—rejecting complex periodization.

Endurance rides require 2‑6 hours at steady zone 1‑2 heart rate, usually once a week. High‑intensity sessions focus on either threshold intervals (5‑15 min) or VO₂max bursts (30 s‑5 min) with simple structures. Easy rides are low‑effort, 1‑hour rides at 120‑140 W to prime the body.

The hosts stress that “complex interval sessions” hinder execution, and research shows repeating the same interval type for weeks yields greater gains than constantly varying workouts. They also note plateau timelines: sprint work peaks in 3‑4 weeks, VO₂max in ~6 weeks, threshold in 10‑14 weeks.

By limiting training to these three rides, cyclists can maximize adaptation while fitting realistic schedules, improving performance without burnout. The framework offers a clear, scalable template for amateurs and coaches alike.

Original Description

Think cycling training needs to be complicated? It doesn’t. According to Trevor Connor, there are really only three types of rides most cyclists need: endurance rides, high-intensity rides, and easy recovery or preparation rides.

In this video, we break down how to simplify your training plan, avoid overly complex interval workouts, and focus on the rides that actually move the needle. You’ll learn why long endurance rides should make up the bulk of your training, how to structure high-intensity work without overcomplicating it, and why easy rides are essential for setting up your next hard workout.

We also cover common mistakes cyclists make with Zone 2 training, why “moderato” rides can hold back your progress, how often you should really do intervals, and what a simple weekly cycling training structure can look like.

Whether you’re training for a race, trying to improve your FTP, building endurance, or just looking for a simpler way to get faster on the bike, these three ride types can help you train smarter and more consistently.

What do you think — are there only three rides cyclists need, or would you add a fourth? Let us know in the comments.

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