Let’s Talk About Zone 2 Training…
If you’ve ever thought about getting fitter on the bike, then chances are you’ve heard of Zone 2 training. It may not be the most exciting way to train, but it could be the simplest way prepare for that event you’ve entered, get faster on the bike or just drop your mates up a climb on the weekend social ride! Let’s talk about zone 2 training…
What Is Zone 2 Training?
Simply put, Zone 2 training is a low-to-moderate intensity workout designed to build endurance and improve aerobic efficiency. Both key factors for endurance sports such as cycling, but can also be applied to running, too! A strong and efficient aerobic system can transfer to the sports and activities, as well as improving your general health, making zone 2 training a great use of your time.
In cycling terms, the simplest way to ensure you’re riding in Zone 2 is to ride at 55-75% of your maximum heart rate (MHR). For example, if your max heart rate is 180 bpm, you should be riding consistently between 100 and 135 bpm. Not freewheeling too much, and not surging everytime you get to a hill or somebody rides past you on Zwift.
If you don’t have a heart rate monitor, a good test is whether you can chat with your riding buddy, if you’re gasping for breath, you’re probably riding too hard! Done correctly, it’s a great excuse to get out with a friend or go on a group ride!
Why Is Zone 2 Training So Effective for Cyclists?
When you train in Zone 2, your body becomes more efficient at using oxygen, meaning you can ride for longer without getting tired.
✅ Burns Fat for Fuel – Zone 2 training teaches your body to use fat as an energy source, improving endurance and body composition. ✅ Reduces Reliance on Carbohydrates – The fitter you get, the harder you’ll be able to ride without tapping into valuable muscle glycogen stores. ✅ Supports Recovery – It’s a great way to log time on the bike without excessive fatigue, perfect after a tough session or a demanding day at work.
Make the Most of Your Training
Zone 2 training can be applied in many different scenarios, but the key is to stay in the correct heart rate zone (see above).
Top Tips for Riding in Zone 2:
1️⃣ Stay Disciplined – If you’re riding with friends, resist the urge to sprint up every hill. Stay in control, use smaller gears, and keep your effort steady.
2️⃣ Use It for Recovery – Had a tough day at work or a big session yesterday? Zone 2 training lets you stay active without overloading your body.
3️⃣ Be Patient – Over time, you should notice your heart rate lowering for the same speed or effort, a clear sign your aerobic efficiency is improving.
4️⃣ Set a Challenge – If you ride solo, aim to stay above 55% MHR but below 75% MHR for a truly effective session. This means being disciplined and the more you do, the more you will learn about your body’s upper and lower limits!
The Bottom Line
Zone 2 training might not feel like a super tough workout, but the benefits are huge. Whether you’re new to cycling or a total pro, adding proper Zone 2 rides to your routine will make you a fitter, stronger, and more efficient cyclist.
If you’re struggling to structure your training, why not try Shapo FOR FREE? Let us plan your rides, work out your zones, and take your cycling to the next level… watch this space for the beta release! 🚴♂️🔥