Zone 2 Training

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 (80% or more) should be in Zone 2. This means long, steady rides where you can maintain a conversation without gasping for breath.