Zone 2 Training
What is Zone 2 training and why is it important for endurance athletes?
What is Zone 2 Training?
Zone 2 training refers to low-intensity aerobic training performed at approximately 60-70% of your maximum heart rate or 56-75% of your Functional Threshold Power (FTP). This is the intensity where you can comfortably hold a conversation while riding.
Why Zone 2 Matters
Zone 2 training is the foundation of endurance performance. It builds your aerobic base by:
- Improving mitochondrial density
- Increasing capillary networks
- Enhancing fat oxidation
- Building cardiovascular efficiency
How to Train in Zone 2
Most of your training (some say as much as 80% or more n truly polarized plans) should be in Zone 2. This means long, steady rides where you can maintain a conversation without gasping for breath. Here is a great example of what Zone 2 looks like in practice for someone riding an indoor trainer.
Other Reading
Peter Attia is a huge inspiration to the us as the founders of Racepace. He writes a lot about Zone 2 here. A lot of Peter's writing is often in the context of health and longevity as opposed to training for a specific race or cycling discipline, but the general principles are useful and consistent with what we care about for cycling.