As far as I know, you don’t build any MORE mitochondria in high zone 2 than mid zone 2, but you WILL create more fatigue. Sure, zone 3 has its own benefits, but it’s also the point at which you begin to build fatigue right? And it’s SO easy to cross that line of aerobic/zone 2 effort into low zone 3 without even realizing it until you start to feel a little fatigue creep in. Let’s remember the purpose of zone 2 training- building aerobic and muscular endurance without creating much fatigue. Like pointed out, just because you’re in zone 2 for power doesn’t mean your HR is in zone 2, and we know that HR can be an indicator of fatigue, under-recovery, stress, etc. and make sure you’re in that aerobic zone and not pushing into zone 3. If it’s an aerobic ride, you monitor all of your metrics- HR, power, RPE, etc. If that’s a recovery ride, then you ride embarrassingly slow. I think really, it comes down to minimizing fatigue and making sure you accomplish the goal of the day’s workout. ![]() I can’t personally say I have any specific research information to support staying in the middle of zone 2, however I don’t recommend trying to do your zone 2 training at the upper end of it. Thanks all for your input and knowledge here in regard to question. And a 5% increase in intensity carries too great a risk of fatigue having an overall negative effect on training (carrying fatigue into subsequent workouts).Īs always, happy to be corrected and educated! So my opinion on your specific query: for Zone 2 workouts a 5% increase in duration is far more beneficial than a 5% increase in intensity (to hit the Z2 ceiling). Sounds simple right? It’s actually one of the harder sessions to get right because you spend most of the time questioning why you are riding so easy, and if this is really going to make you fitter and faster. It would be best if you held the highest comfortable cadence you can, for most this is 80-90rpm *Your heart rate should be sitting in mid to low Zone 2 heart rate, which is 70-80% of LTHR, up to 85% of LTHR, but not for long. (To spice things up, we have broken this session into 10-minute segments alternating from 60 to 65% of FTP.) “ So what does a “proper” Zone 2 ride look like?įor 90% of the ride, you should stay between 55% and 65% of your FTP, at times going up to 70%, but not over. Taken from the notes accompanying Endurance +: Of the 3 changing %FTP is how you’d keep in Z2 if drifting out (assuming well hydrated/ fed/ not overheating etc). %FTP, HR and RPE won’t always share a constant relationship from one Z2 workout to the next (fatigue/ stress/ heat/ nutrition etc) so a correct Zone 2 ride involves being aware of all 3 (arguably RPE most important as it’s an “all day pace”). With Zone 2 efforts, HR and RPE become really important - any changes in % FTP should not take you out of the correct HR and RPE zones. The moment I first read the question I heard the Coaches’ voices ringing in my ear - “Harder is not always better.” OK, so not a expert on this but love the question so here’s my 2 cents worth until someone who has the definitive answer does chime in: But on a smart trainer, you can set the power and just ride! ![]() I can see the advantage of recommending 65% of FTP when doing these rides outdoors, because otherwise it would be too easy to creep into Zone 3 (tempo). That said, my specific question was about the possible training advantages of mainly doing these Zone 2 rides right at the very upper end of of the zone (e.g., 75% of FTP) rather than hovering around the middle of the zone (e.g., 65% of FTP). And, in fact, training in Zone 2 itself is great for increasing your aerobic threshold (i.e., ventilatory threshold 1).įor the purposes of my query, we can assume that Zone 2 rides are essential. But there is extensive evidence that polarised approaches with considerable time in Zone 2 are among the very best ways to train for endurance. ![]() I routinely do 2–3 days of high intensity work each week (last week I did 5 hard days, kicking off the first week of a block-periodised month). I’ve been cycling for 20 years but have only been doing structured training for a bit over a - I completely agree that training above lactate threshold is a great way to increase power across all zones. For example, I’m doing a >100km gravel race next month. My goal is to get as fast as I can for multi-hour endurance rides and events.
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