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Zone 2 Training Frequency and Duration Rules for All Cyclists
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- čas přidán 30. 10. 2022
- Zone 2 training get's lots of chat on the internet so I have put together some easy rules to follow that will work for you and let you build regardless of what level you are at. Some may surprise you!
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Who is Scott?
I've been in sports performance, coaching and testing for over 30 years. Yep, before the internet! My journey has involved some wonderful adventures as both a performer and a coach. As a sports scientist I have never stood still and always pushed boundaries and limits. The rewards of this have seen me work with multiple national champions and internationalists. My intense curiosity though for fitness and performance gains has made huge impacts on the life’s of what folks may call - the everyday athlete. I aim to use CZcams to share my knowledge of how to both improve your physical fitness and your mindset. How you train harder or even train less to make more progress! I will share with you how you can improve your mindset and apply simple daily routines to check your progress. I want to also use the channel to have fun! So, although I can be a geek for science at times, my ENFP personality does mean you need to expect the unexpected at times. 😂
#cycling #coach #workout
Last summer, I started getting out almost daily for short 45min of zone two. Playing around on my new mtn bike, having fun, or going on a evening ride on the road bike. I was shocked at how fast my fitness levels went up. I'm in my mid-forties now and things had gone down, but it's important for long term health to keep that whole blood system healthy and you do that in zone two
Thanks coach for your expertise and vast knowledge. You have this 70 year old pedaling faster and harder then ever. Stationary bike then my trail bike for those 2 / 3 hour rides.
Glad to help
How has this not have a million views..? next level stuff! Thanks.
Thank you 🙏
Coach is a great communicator and teacher, using science and humour to get the lesson across. This video really hit home for me, 'Don't let ego and tick boxing get in way of your training goals' and 'Fat sitting in the corner having a smoke'. Brilliant!
I now understand what I need to do with Zone 2 training. I hate indoor training, always rather be out on the road, however trying to keep in Zone 2 near impossible, soon as you hit hills! So now my indoor trainer has a legitimate use case, steady zone 2 training, for 60 mins when I get up in morning, before logging on to work. 👍
I'm in Colorado USA, at 9,550' altitude at my house, it is 9AM, sunny and 25F/-4C. 'm in bed two weeks out from a total knee replacement. Can't wait to get back on the bike again, but likely at least 2 weeks more to get on my trainer. Hell of the North should be motivational. Great channel ✌👍
Nearly spat my coffee out with the zone/holiday location analogy. Awesome imparting of knowledge.
Glad you enjoyed it!
This was epic - so much knowledge in one video. Gem of all the zone 2 videos found on internet.
Thank you
I started cycling last week at the age of 35. This is by far the best channel I came across to learn about cycling! Cheers from London
This video was powerful! Filled with gems of info!
Thank you 🙏
Hi Scott yes I’ve been guilty of thinking a lower heartrate at a given power was improving my fitness, a indoor ride of about 60-90 mins averaging 150-170 watts my average heartrate is 95-100 bpm My Threshold hr is 150bpm so 83% would be 124bpm for top of zone 2 so i will disregard power and train with heartrate for zone 2 training,thanks for the video much appreciated 👍
Contrary to belief, lactic acid does not cause muscle soreness. However, the concentration of lactic acid in the blood does increase during exercise. High levels of lactic acid in the blood can lead to hyperlactatemia and lactic acidosis.
I mention this in many videos. Thank you for engaging in channel. I appreciate it
Un placer escucharle, su sarcasmo es instructivo, se percibe que domina el tema que está tratando, sencillamente genial, muchas gracias por compartir.
Gracias
Greetings from Thailand. I just found your channel, and enjoy your humor/presentation.
Love your frank discussions :) sorry i missed your live event! just a basement biker nearing my 50th year in a bit :) its getting cool down here ... 10-14C most days here in London Ont Canada
We are all cyclists! 👍👍👍👍
@@BulletproofCycling for sure! i need to get through the video hehe :) i think im doing too much zone 3 lol hehe
I'm glad you're pushing this type of knowledge. It has helped me push my power without concentrating on pushing power, if that makes sense. In other words my LT power has increased by about 10.7% over the year, which is just a game changer for my training strategy. I'm not looking for more power, I just want to stay motivated and keep on riding. Thanks for the motivation and guidance all these years (I can finally say it like that).
Thanks Terry ❤️👍
Hi I’m new to the channel but not in cycling (30 years...)I believe you’re
the most True Coach out there with true knowledge Thanks for the great content!
Thank you Jim. I really appreciate that. Welcome to the channel 👍
Great vid Zone 2 snow here in Edmonton -11 😎
😂👍👍👍👍 enjoy
Thanks Mr. Kinetic, just found your channel! Will definitely keep listening in more often. I’m in Savannah Georgia USA. Are you taking new patients? I have questions too. Cheers Paul
Thank you Paul and welcome to the group - I am full at present but I am launching a very unique course in October 2023 - feel free to join my FREE community via the link in the channel header or drop me an email (address in the about section of my CZcams home page
Thank you so much for the great reminder. The Ego is always there waiting.
For us to fall week to our false sense of self, the eagle is a man-made false sense of self. I love listening to you. You know it you’ve experienced it. We see it. I see it many of us are undisciplined. I’ve been there and then I get disappointed and I was not at all reasonable with myself , the problem does centre in the mind. It has a contract out on her ass to lie to us and cheetah out of a good success.
Thank you again bless you
Brilliant. Thank you for being you.
Thanks Richard
FANTASTIC! Thanks coach
San Francisco Bay Area, rain, cold and windy
What do you think about using rollers for Zone 2 training? The bike I use on the rollers doesn't have a power meter, so wouldn't be able to see any gains 🤷♂️
Rollers are great for Z2 - skill and core development as well 👍👍
Great video. Love the content
Glad you enjoy it! Thank you 🙏
Great channel and info
Thank you ❤️🙏
หัวข้อน่าสนใจ แต่ฉันคงไม่สามารถมานั่งฟังย้อนหลัง เวลา1ชั่วโมง มันนานเกินไป และกลัวว่าจะมีเนื้อหาน้อยกว่าพูดเรื่องทั่วไป
Hey coach, thank you very much for sharing your knowledge. I can't afford a good indoor trainer so I'm curently still on an Aldi indoor bike trainer. It shows watts and also I cant set HIIT intervals based on watts. I can't set my intervals 60/30 seconds, only 60/60sec. or 120/60 seconds. Is that OK for fat for fuel exercises?
Great in-site into Z2. Ill be subscribing and joining. Had a vo2 max test last month so have got all my HR zones dialled in. Concentrating on my breathing as well.
I'm sorry, I am not a subscriber yet, but your videos are really amazing!! and very informative.
Thanks Gregory - stats show 75% of folks who watch are not subscribers so don’t worry buddy 👍
On a day that you take a break from riding. What impact would a 30 minute dumbbell routine have? 1 though to 8 reps of 5 exercises. Keen to understand the impact on the F4F program
Shouldn’t have any negative impact as those workouts are only 30 min 👍
Hi Coach, great video! What are your thoughts on the work of Dr. Iñigo San-Millán? He recommended not going above Zone 2 at the beginning of a workout because it could take roughly 30 mins to clear the lactate and get back into a proper Zone 2. So sprint efforts in the beginning or sprinkled throughout the workout are even more detrimental because you can't just rely on getting your heart rate back down into Zone 2.
Yeh this is to do with the way different fibres use different fuels and how we produce lactate from glycogen which then jumps to the top of the queue as a fuel source ahead of glycogen and thus reducing fat to the bottom. Zone 2 goals are better in zone 2. But there is always gains in mixing sessions and adding efforts at specific points - just depends on what you are training for and what level of fitness you have. Hope that helps 👍
Good answer 👍
@@BulletproofCycling thank you for your response and valuable insight! Zone 2 Training is new to me. Also, I love your content! It's been a huge help.
@@BulletproofCycling , if I do VO2 in the beginning and then proceed with 30-45 minutes of z2, does that give a different hormonal response than doing VO2 at the end of a 30 minute z2? Which gives the proper hormone response?
Loved this 👍
👍
Great info!!
👍👍👍👌
Thanks Tom for making body corrective exercises fun and informative. Keep up the good work. Colin
👍
top advice. thanks for your informative mixed with humour videos
Best session yet Scott.... :)
coach i think this video was made for me. thanks so much for the tips. i've been doing zone 2 for about a month now and improved so much. and what you said let me know what i have been doing is correct. there's a couple things you said that i will implement. thanks
Using Strava my Zone 2 heart rate range allows me into Zone 3-4 power. Is my ftp rated too low or should I be resetting my max heatrate. I am 63 and can reach 182bpm, but if I reset that to maybe say 175 Zone 2 seems more reasonable.
Don’t set zones from MHR - use your 20 min Heart Rate FTHr - take it from your ftp test. See how this impacts your zones. (Zone 2 is up to 83% of FTHr) 👍
For the last month have been doing F4F in the mornings, a 1 hour Z2 lunch ride and one 2-3 hour Z2 ride on the weekend. Does that work?
Thanks for the info in the video.
Well done Peter 👍
I see the best gains with 20-30 hours per week Z2. Two days a week of intensity Z3-4. 57 years old 75 V02 and 366w FTP according to Garmin Connect and years of data. No shortcuts unfortunately
This was a great video Scott! Thanks a lot I'm relatively new to cycling and have ramped up my training so I become a stronger cyclist. My routine consists of something like this.
Monday Morning - Upper Body/Core
Monday Evening - HIIT Cycle
Tuesday Evening - Legs
Wed Morning - Upper Body/Core
Wed Evening - Zone 2 Cycle (2hrs +)
Thurs Evening - Legs
Friday - Rest
Saturday Morning - Big Hill Ride
Sunday - Rest.
Thoughts on this? Or anyone in the comments section. I know havent gone into detail but was wondering whether I should focus more on Riding and less resistance/strength training?
I think it looks like a too much gym work and not enough time on the bike. I use the polarised training model 80:20 Zone 2 - Zone 5/6 with only a small amount in the middle. 2 or 3 x HIIT sessions a week max the rest is zone 2 with maybe 2 or 3 x 1h45mins (on Kickr) and one long outdoor strictly zone 2 of about 5 hours/100km. 1 gym session a week 1 rest day a week. Check out Dylan Johnson's "Fast on 6/10/15 hours a week" series or Tom Bell. Also your training will change throughout the year, base build and specific periods. Hope this helps.
22 degrees in NZ
Warmer than my bed 😂👍
I am pre-diabetic. I was sick for two years with long covid and gained much weight. I started back to riding this summer. I'm curious about what you could add to help me. I understand that my body will not use sugar the same way it would while I train in zone two. As it would if I were not a prediabetic. Can you please help me?
Scott another great show with interesting content defo know your stuff, just sent a small donation for your time. Can’t wait for book release. One breath for approximately 4 beats. I’m back on the bike after 11months of. What’s your thought smart trainer, will it ruin my bike or smart bike eg watt bike stages etc? Ta
Thanks
Hey Coach, what if I really enjoy the long rides, but I'm detrained for several seasons. I'm pushing my body to keep up with my brain and it just doesn't have it... how do I get back to enjoying my long rides quicker?
hi,
after fitness/endurance tests in a sportu laba year ago, there are 7 zones in the results. in the Garmin watch, however, only 5. how to correctly calculate / assign zones from the test to the watch in order to be able to properly perform training and zones
Great vid. When is your book coming out?
Hi coach, im just only using HR monitor for my base training and dont have power meter, what i do is set a cadence and fix to a gear ratio just enough to maintain in my zone 2 HR, but after an hour or 45mins or so, HR is creeping am i doing it wrong?, and also for most part of my 2 month base training, just concentrated on z2 with weight/core training, no sweetspot/threshold or any training above my Z2 HR. Pls correct my procedures coach.thank you.
Thanks coach I enjoyed that. Sorry to add up to your already loaded inbox. Interesting concept to train Z2 based on HR, in my case from 110 to 141 based on 175 max. But how tiredness factors in? Practical example: yesterday hard day out with the boys going into power Z 5,6 and 7. Today a bit tired but ready for a Z2 workout, however it’s hard to work above 110 without encroaching into power Z3 and even Z4 which it is not ideal I understand. Anyway thanks for a hint. Cheers!
Your immune system starts each day with different demands - there are lots of things going on so if your body was a battery it basically starts each day at a different level.
I would say if your zone 2 heart rate hits z3-4 power then congrats as it’s doing its job and you need to move your zones upwards. 👍👍
Make sure you set zones from threshold heart rate and not max heart rate. It might help you 👍
I would agree with this… the days after a hard day it seems my hr seems a bit suppressed in z2. I usually do these days off of perceived exertion as my power and hr don’t seem in line.
Heart rate variability is a sign of recovery. If your HR won't rise as usual (=limited heart rate variability) you need recovery. Either stop or take it easy easy easy--using perceived effort, not HR.
Ride with power not HR.
Thank you so much really needed this. Been doing your drills would love to see more of them in shorts 😉 coach got knocked off my bike a few months back and my knee is still pain when I ride super hard or go over hour any tips on healing making knee stronger
Also if im doing zone 2 on the turbo trainer does the duration of the session alter from outdoors? ie is it true that 1hr of indoor riding equates to 1.5 to 2hr of outdoors riding?
Hi Coach! At 42:43 you talk about how and when it would be more beneficial to do the work of the day or how to "mix" sometimes but I'm quite lost as I heard different opinions on that topic including Iñigo San Millán's. He said it's better to do the z2 work and then do those i.e. vo2 efforts at the end in the event that you want to throw some surges for good measure on that day...🤔
I tried to explain that it’s better to do at start for majority but if you are training for a race that involves key moments at the end then it makes sense in some way to do at the end but he works with pro team of riders. The best way for most is always when system is clean but if you are short in time and want to reduce weight for example then it also makes sense to combine and do at end as it helps create higher EPOC so helps with calorie burn. There are lots of ways but they need to suit your particular situation. I showed the common growth means but did try and demonstrate there are other ways. Hope this helps
@@BulletproofCycling Thank you very much Coach! Of course it helps and you always go above and beyond with us so I really appreciate the professional insight that you always provide to us. I actually follow your piece of advise always and adapt to my personal situation and fitness status😊, only mentioned San Millan's topic because I saw that video the other day and made me think about how to maybe implement those surges in that way at the end of endurance rides or z2 rides.
Thank you very much once again for your kind answer and help as always!
Great info,quick question....based on 83% Threshold heart rate my power on the indoor trainer is about 12/15 watts in to my Zone 3 power is that normal?
My previous thinking was that z2 riding was pretty easy but 1 hour into z3 power is pretty tuff indoors...but l did enjoy keeping to the numbers and adjusting cadence to lower heart rate if it crept up.
Cheers.
Sounds like you have moved your fitness and need to up your FTP by 15w. 👍👍👍👍
@@BulletproofCycling Thanks for the swift reply.
Great channel Scott with help and info that other channels don't provide and best of all your passion to help others is genuine and comes across in spades .
Thanks!
Hi. Really enjoy your videos and info you share. I've heard you talk about cold showers a couple times recently and the benefit but I'm not sure if I missed the details about it. Is it a cold shower only every time or start with hot, then cold, and finish with which? Would like to make sure I am following this instruction correctly to see the benefits of the cold shower. Thanks!
Start warm - wash - then finish with cold 2 mins 👍
@@BulletproofCycling Thank you!
79* Arizona 🌞
Holy s*** 😂😂👍👍👍👍👍
Coach i have a question, How many days a week can we do the Zone 2 for training and how many hours per day should we do it? I take a 1 year long vacation now just to enjoy life, we all deserve it anyways hehe. So yah I can do full time training if I like. I just really want to be a better cyclist. Kindly give me an advice. Hoping for your response. Thank You Coach and God Bless you.
Thanks
When you say that people in their 40s/50s/60s can only maintain fitness, how do you define fitness? If someone has been inactive for 30 years and then decides to ride regularly at 50, their fitness can only improve as it was zero to begin with. He/she has nothing to maintain. Even if someone has been training regularly in their 40s and 50s, how do we know they’ve reached their absolute limit where fitness can’t be improved and only maintained?
p.s. I enjoy your work and this is not meant as a smart ar*se comment.
p.p.s. Cyclopes was a nemesis of Spiderman 👍
Think you misunderstood my comments.
Fitness is your ability to meet the demands of the environment you exist in. So basically being able to function in day to day life.
People who are inactive for years and take up serious fitness will not on average have the same vascular activity as someone who has trained for 30 years. But of course they develop but the chances of their fitness dropping more if they have one month off compared to someone active for 30 years having a month off is very different. The active person can see faster levels of activation when they start training again.
I certainly never said that older riders can only maintain fitness. It’s all to do with the time you sped training and the frequency. I hope you can see that each person is unique and you can only compare your personal data points from day to day. But if you are older then you are facing greater challenges to progress fitness. Far to multiple to mention here but if you training 4-5 times a week. Just keep pushing those pedals
This is invaluable info. I love the fact that you continually make me think about so many things in all your videos.
That you talk about mindset but not just related to cycling is wonderful, along with the idea that it's not just about cycling anyway, it's about health and life!
Its just fantastic.
Terrible language though 🤣🤣
At 39 mins you talk about poor pedal stroke. What are your views on the Wattbike PES score ?
So if we only have 1 non Zone 2 ride a week how to we in increase our FTP and or VO2max? Thanks 👍
You increase the time to fatigue by raising you tolerance and buffering capacity to stresses of exercise. 👍
I mite have missed it on the video but what is the difference or gain in riding say mid zone 2 to top end zone 2? Or is that a stupid question?
Apparently you can even mix zone 1, so mid z2 (instead of high of range) should not make a huge difference...
If I start out in zone 2 hr my power is too high so I try to start out zone 2 power and when my hr hits zone 2 I settle in
Great thinking 🤔
Perfect
tldw; my threshold bpm is 168. what is my zone 2 limits?
Is it possible to burn fat as fuel for type 1 diabetics?
Fantastic information and explanation. I do have a question about frequency. I currently do 4 days of riding and 1 day of weights. If I want to add that 5th day of riding and keep my weight day, how do I make sure I am getting enough rest or my 2 days off?
Rest days are overrated, healthy athletes should have no problems working out every day, a low intensity training is normally better for recovery than rest.
@@S9999Frank exactly. I’m a power athlete turned hybrid and I train every single day. Some days are easier, some are harder, some with more impact, some with less (or none.) I lift, swim, run and cycle and get my best results training daily. I hit about 28hrs a week on average, plus recovery.
I’ll speak to Sharon about that 🤣🤣🤣🤣
😂😂😂😂😂❤️❤️
65* California 🙋🏼♀☀🏡
Stop it 😂😂😂😂😂😂
@@BulletproofCycling 😂😂☀
In Hebrew Mitochondria is definitely a she, so thank you, you really blown my mind calling it a “he”
If your doing your training indoors on zwift and using ERG what would be your thoughts on where in the zone 2 to be best set? zwift always puts it bang on the top number! one watt higher and it goes green zone 3 or would you say if you can do that number with a good stable heart rate then this good?
@the baron You could create a custom program. If Zwift is always at the top, say 150W and that’s the top of your zone two, just create a custom program that is 145W.
@@bro7269 no it's ok I can just drop it down on the percentage, I was asking on does it matter where in zone 2 you train, I just watch my heartbeat and adjust from there
60 deg in New York
I'll be careful what I dip in lactic acid next time 😂
In Sunny Scunny
😂😂👍👍👍👍👍
‘I’m trying to convince my mates we should have some endurance rides and not a hammer fest”
“Phil, good luck !! If it’s a group of men insecure about the size of their c@(k you have no chance”
😂😂😂
That had me in stitches.
I have a couple of friends that ride casually for fitness. They are not as strong as myself but it’s my favourite ride of the week. We ride together most Saturdays for 3-4 hours. They would often say the ride is too easy for me but it’s a perfect Zone 2 ride. No cock measuring.
Coach; I try my best to follow your channel (the titles are great) but.... too much verbiage. In texting terms: TMI (most of it irrelevant to the title). Sry.
Not sure I follow what you mean - I am a coach and not a video maker - I try to share info in simple way but appreciate that I have zero skills with videoing - I often explain this and don't want to waste anyone's time - I would suggest going to GCN channel - those guys have all the tools - I just like to share my info - thanks for your comment but I am guessing that you have already left the party
I have kerataconus in both eyes, left worse than right. I know your problem. 👍
Watched most on live. I’m just catching the beginning.
Talk about sex is banned on CZcams 😂😂
😂😂😂👍
What u think about zone 2 ride on Zwift pice partner ride ? My zone 2 is ~ 180w and heart rate up to 130 But riding that group my power sometimes go over 200w and below 180 but my hearty rate stay in zone 2 . This grup ride can b fun compere to zone 2 on erg mode . Is heart rate more important than power??
His name is "Kahowtch"...?
Can zone 2 be done on ERG mode or best with resistance?
As long as you control heart rate 👍
@@BulletproofCycling is it 8 weeks straight of just zone 2 riding or can you sprinkle some intervals in there
It’s pishing doon
😂😂
Saudi Arabia, freakin hot in late Nov
Curious on the taste of your ketone shots, does it give you the💩💩💩 afterwards 😆😆, thanks coach
Will post back next week
lactate, not lactic acid!
Scott another great show with interesting content defo know your stuff, just sent a small donation for your time. Can’t wait for book release. One breath for approximately 4 beats. I’m back on the bike after 11months of. What’s your thought smart trainer, will it ruin my bike or smart bike eg watt bike stages etc? Ta
Hey Trevor - congrats on getting back on bike. Why not drop me an email re smart trainer. 👍👍👍