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Don't forget the Zone 4

Zone 4 training


Zone 4 cycling workouts are designed to target a higher intensity level, challenging your anaerobic capacity and improving your ability to sustain efforts at or near your lactate threshold. Here's a guide on how and why to incorporate Indoor Zone 4 cycling workouts into your training routine:


Why Indoor Zone 4 Cycling Workouts:


  • Lactate Threshold Improvement:

  • Zone 4 corresponds to an intensity level just below your lactate threshold. Training in this zone helps push and raise your lactate threshold, allowing you to sustain higher efforts before the accumulation of lactate leads to fatigue.

  • Increased Anaerobic Capacity:

  • Zone 4 workouts enhance your anaerobic capacity, improving your ability to produce energy in the absence of sufficient oxygen. This is crucial for intense efforts, such as sprints or sustained high-speed riding.

  • Race-Specific Performance:

  • For competitive cyclists, Zone 4 training is essential for improving race-specific performance, especially in events that involve sustained high-intensity efforts.

  • Efficient Power Output:

  • Training in Zone 4 helps you become more efficient at producing power, making it beneficial for breakaway attempts, surges, and other situations where a quick, powerful effort is required.

  • Mental Toughness:

  • Zone 4 workouts are mentally demanding, requiring focus and determination. Incorporating these sessions into your training helps build mental toughness for challenging race scenarios.


How to Perform Indoor Zone 4 Cycling Workouts:


  • Determine Your Zone 4 Range:

  • Use a heart rate monitor or power meter to identify your Zone 4 heart rate or power range. Zone 4 is typically around 85-95% of your maximum heart rate or slightly below your functional threshold power (FTP).

  • Warm-Up:

  • Begin with a thorough warm-up, including easy spinning, dynamic stretches, and gradually increasing the intensity over 15-20 minutes.

  • Interval Training:

  • Perform intervals at or slightly below your lactate threshold. Intervals can vary in duration, such as 3-5 minutes of hard effort, followed by a recovery period.

  • Recovery Periods:

  • Include adequate recovery periods between intervals to allow your heart rate to drop and to maintain the quality of each effort. A common ratio is 1:1 or 1:2 (work to rest).

  • Session Duration:

  • A typical Zone 4 workout may last 30-60 minutes, depending on your fitness level and training goals. Include a cool-down at the end.

  • Frequency:

  • Incorporate Zone 4 workouts into your training plan 1-2 times per week, balancing them with other intensity levels and sufficient recovery.

  • Hydration and Nutrition:

  • Stay hydrated during the workout, and consider fueling with a carbohydrate-rich snack before if it's a longer session.

  • Listen to Your Body:

  • Pay attention to how your body responds to the training. If you experience excessive fatigue or signs of overtraining, adjust the intensity or volume as needed.


Always consult with a coach or healthcare professional to ensure that your training plan aligns with your specific needs and conditions. As with any high-intensity training, it's crucial to gradually progress and listen to your body to prevent injury and optimise performance gains.


Don't forget zone 4
Don't forget zone 4

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