HOW to do ZONE 2 - How to maximise your gains with Zone 2 training
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- Опубликовано: 4 апр 2023
- Zone 2 training is the way to increase your aerobic base and become a stronger endurance athlete. Watch the video to get an idea of how you can be sure you are maximising the training benefit from and zone 2 work you are doing.
#zone 2 #cycling #training #endurance #workout
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Thank you. Great video.👍
Very useful video. I use a similar Zone 2 technique of trying to push more Watts over time and stay within Z2 over the winter months. Im 61 and have found that lowering my cadence to 80 enables me to keep a lower HR for the same power, and I now use this as my home cadence.
Good to hear! Yes cadence really effects your heart rate.
Really great video of working on pushing your zone2 and improving your overall fitness. Thanks
Glad it was helpful!
Great video. I found your channel only recently and subscribed as I enjoy your content.
I'm also an older cyclist (64) and feel that you're covering good material which will help me become a stronger rider.
Keep up the good work !
Awesome, thank you!
Thanks for sharing. At 60 yo your numbers are very similar to mine.
Excellent video. Thanks for this…. Subscribed!
Glad you enjoyed it!
Interesting approach. On the turbo I do an hour mostly at 70% FTP with the last 10 mins at Z3 Tempo. It's possible to do Z2 on the road but you have to choose the right route thus avoiding climbs and not too much headwind or tailwind. The key is consistent pressure on the pedals.
Nice one.
I found it very useful. I have recently let my cycling go with the corresponding drop in fitness. Would an exercise bike with a flywheel be okay or do you need a turbo trainer?
Probably if you can tune the resistance to get the right difficulty!
Bro, maybe mix in some weightlifting. Interesting vid cheers
Can you drop the link to the Turbo Trainer you are using, or recommend one for a complete beginner at this. Thanks!
Hi
This is the newer version of the one I use
www.paulscycles.co.uk/accessories/turbo-trainers/saris-h3-direct-drive-silent-smart-turbo-trainer-black__4774?currency=GBP&chosenAttribute=SAR9830TF&gad_source=1&gclid=Cj0KCQjwztOwBhD7ARIsAPDKnkD1GGfBmLPYWqtVFQ_3Xtwswd7YSF4g7P9FG40Yk6PqYoPr9ncbtyQaAma3EALw_wcB
I’ve never had a problem with it and it does everything I need!
What sort of turbo do you have for your training read out??
Hi! I have a Saris H2 and I generally use Trainerroad to do workouts.
Zone 2 lives from duration. Unless you are really really determined you wont do a lot on the turbo. Of course a 90min on a rainy day is better than nothing, but nothing beats 3-4hr outside. Use a PM to keep power stable up flat and downhill
True the 3-4 hr ride or more is the gold standard! I do think you can get a lot of benefit from a high zone 2 ride on the trainer too.
Common misconception that Z2 is mainly using fat. Agree that best way is on the stationery trainer. Z2 has to be part of a full training plan. You really don’t need to warm up for 15 mins for a Z2 workout and definitely do not need to be at the top of Z2 for these workouts. This entirely misses the point of what Z2 is for.
I like to warm up so that my heart rate is more in line with z2 so I can more easily see heart rate drift over the session. No you’re right it doesn’t have to be at the top of the zone to be effective.
Very useful info, thanks. My numbers are similar: HR 48 - 175 bpm, 232 W ftp. I'm 56. Would it be rude to ask your age?
57 😃
I went for a 40 min bike ride today and average hr was 127bpm. However my whoop heart rate data showed I was in zone 2 for 22 mins and zone 3 for 15 mins.
Is your whoop set up with the same zones as you’re using to judge Zone 2?
Also average heart rate is the average over time. So there’s nothing necessarily contradictory about your average and the time in zone 2 and zone 3.
What's zone 2 in RPM on an stationary exercise bike?
Around 85/90 RPM
What kind of training were you doing in addition to the Z2 when you saw you improvement from October to March?
Hi
I generally kept VO2 intervals going once a week and some Z4 but tried to spend most time at Z2.
@@Forest_velothanks!
Did the audio go out?
What do you mean? Was there a problem with it?
@@Forest_velo Yeah. I was listening to it while riding outside and heard the volume drop. Now that I am in front of a computer its at 3:06. When you go into that small screen. It goes back up at 6:14.
I think I changed mics…have to watch that in the future 👍
Zone 2 (or polarised) training is a false economy if you dnt have 10 or more hours a week to train, i have switched my training gear towards more sweetspot training
I move to sweet spot/threshold as part of a build program but I have noticed gains over the off season in doing this 2 or 3 times a week between other more intense workouts.
Not true
Incorrect, and it’s been backed by science.
3-4h on single ride…i have life..can not afford that volume
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