How do I actually follow this cycling workout once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

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Cycling · Endurance

Zone 2 endurance ride

Q: What is the best ChatGPT prompt for a cycling workout like this?

Use the research-backed prompt on this page: "Write me a 90-minute steady Zone 2 endurance ride. Keep it at an easy, all-day aerobic pace — about 56 to 75% of FTP, heart-rate Zone 2, where I can still hold a conversation — with a short warm-up and cool-down and the …" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable cycling workout you can run hands-free in sweatcue.

Intermediate · 40–54 · ~90 min

Easy, all-day pace — the base that everything else is built on. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole cycling workout hands-free.

Session at a glance

Duration~90 min

FormatSteady aerobic effort

FocusEndurance

IntensityZone 2 · 56 to 75% of FTP

EquipmentMinimal

Best forEndurance, intermediate

This is how sweatcue structures the session once you paste it in — timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Write me a 90-minute steady Zone 2 endurance ride. Keep it at an easy, all-day aerobic pace — about 56 to 75% of FTP, heart-rate Zone 2, where I can still hold a conversation — with a short warm-up and cool-down and the bulk of the ride steady. Resist the urge to push. Expect my heart rate to drift up 10 to 15 bpm over a long ride at the same power; that's normal, so don't back off for it. Give each block a duration, a target power as a percentage of FTP, and a target heart-rate zone.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Long, steady rides at 56–75% of FTP (easy and conversational) build the aerobic base — mitochondria, capillaries, fat-burning and durability — and should make up the bulk of weekly volume. Heart rate is most reliable here; expect a 10–15 bpm upward drift over long efforts.

Sources: Allen & Coggan, Training and Racing with a Power Meter (endurance zone)

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud — auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

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New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.