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Zone 2 Training to Help Endurance

Updated: Mar 27, 2023

Zone 2 power very important for endurance cycling and triathlon events.

Zone 2 power, also known as the endurance zone, is an important training intensity for endurance cycling and triathlon events because it helps to develop your aerobic capacity and improve your endurance.

Zone 2 power corresponds to an intensity level that is between 56% and 75% of your functional threshold power (FTP). This intensity level is typically a comfortable pace that you can maintain for extended periods of time, making it an ideal training intensity for building endurance.

Training in zone 2 power helps to improve your aerobic fitness by increasing your body's ability to use oxygen efficiently. As you ride at this intensity, your body becomes better at utilizing fat as a fuel source, which helps to preserve your limited glycogen stores and delay the onset of fatigue.

Endurance events such as cycling and triathlons are primarily aerobic in nature, meaning that they require sustained effort over long periods of time. By improving your aerobic capacity through zone 2 training, you'll be able to maintain a high level of effort over an extended period, which is essential for endurance events.

In addition to its physiological benefits, training in zone 2 power can also help to build mental endurance. By spending extended periods of time at a moderate intensity, you'll develop the mental fortitude to push through fatigue and maintain your effort level even when you're feeling tired.

Overall, zone 2 power is an important training intensity for endurance cyclists and triathletes because it helps to build aerobic capacity, improve endurance, and develop mental toughness. By incorporating regular zone 2 training into your training plan, you'll be better prepared for the demands of endurance events and able to achieve your performance goals.

Zone 2 threshold running pace instead of heart rate to determine your training intensity. The threshold running pace is the fastest pace that you can maintain for an extended period of time without accumulating excess lactate in your muscles. This corresponds to a heart rate that is close to but not exceeding your anaerobic threshold.

To determine your threshold running pace, you can do a 30-minute time trial run at a steady pace and record your average pace. This pace can then be used as a benchmark for your Zone 2 training. When using threshold running pace instead of heart rate, it's important to note that your pace can be affected by factors such as terrain, temperature, and altitude. It's important to adjust your pace accordingly to ensure that you're staying within the appropriate intensity range for Zone 2 training.

Ultimately, whether you use heart rate or threshold running pace to guide your Zone 2 training intensity, the goal is to train at an intensity that is challenging enough to stimulate physiological adaptations but not so intense that it leads to excessive fatigue or injury.

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