What Is Zone 2 & How Can You Find Yours?
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- Äas pĆidĂĄn 20. 06. 2024
- Zone 2 training has become a bit of a buzz phrase in cycling ever since we found out it was a method Tadej Pogacar used to great effect for his Tour de France victories. But what exactly is it and how can you find and apply it to your regular training? Si tells you all you need to know, and also finds out his own Zone 2!
Chapters:
00:00 - Intro
01:18 - What is zone 2?
01:58 - How do you find zone 2 without technology?
03:46 - Why is zone 2 different for everyone?
04:37 - How to scientifically find zone 2
07:56 - Si's results!
10:48 - Conclusions
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Have you used zone 2 in your training, and has it been effective? Let us know down below!đ
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Have you used zone 2 in your training, and has it been effective? Let us know down below!đ
i usually train 2/3 in zone 2 and 1/3 in higher zones!
Doing 9 hours of zone 2 a week at the moment. Lactate testing is the best. Power is not a good method but hr is. Your body doesnât know what power you are putting out it does know how hard your training. Iâm doing all my zone 2 at 2700 meters altitude. Heart rate still the same but power well down.
If you have no idea a good guess is 180 minus your age. Not perfect but without testing itâs the best.
If you are on a ketogenic diet it will put the tests all wrong.
Lactate should be below 1.9.
What is Simon's FTP currently? So we can kind of set the graph at 8:30 in a relation to ourselves.
@@yuckz0ne Yes, please! Also resting HR and Max HR. Great vid, lots of useful info, can't wait to put it into practice.
Great video! Yes and yes, respectively.
The mistake I was doing for quite a while was doing my Z2 a bit easier than I should; training in Z2 when I'm well rested is maintaining about 200W at around 130 bpm, at which I can breathe through the nose and hold a conversation but you could tell I'm training if you tried which is about right. I used to do my easy training rides at about 170-180W average which is a bit on the easier side for me.
One or sometimes two hard sessions per week and the rest strictly Z2 is really working well - did all my races better and stronger this year than last.
We used chewing gum as a cruise control. If you are able to chew normally all fine, if you want to spit it out because it feels like it blocks your breathing you are too fast.
Always used it on my own because lack of proper conversation testers ;)
Thank you so much for this video and all the research you put into it! I have a mitochondrial mutation and zone 2 riding every day is really helping. I started out as a study participant for research to see if zone 2 training would help people with mito mutations and it has been so good that I just kept going and am now planning to ride from Rostock to Salzburg to help raise awareness for mito diseases.
Great stuff Rebekah! That's really great, good luck with the ride đ
Really interesting Rebekah, so does this condition negatively affect your energy production? Presumably zone2 helps to mitigate the effects of your illness and stabilise your energy levels?
@@Astraeus73 great question! yes it does quite significantly impact my energy production. The study was looking at whether zone 2 would help stabilise this and allow for regular exercise to improve fitness. The idea being that it would prevent further degeneration. It seems to be working so it might eventually lead to a replicable program for people with mito disease.
@@RebekahWegener What a great way to use your particular circumstances to help improve the lives of others as well. Well done to be in that study, and keep putting in the work!
Viel glueck mit fahren Rebekah!
when SiÂŽs zone 2 is your FTP đđ
Hahaha he's a fit chap đ
I was thinking the same thing. Hahahaha this fat man sweats chocolate milk while heâs talking at an output twice my ftp
My thoughts exactly hahaha
I was thinking the same thing... 250watts â ïž
I know right!! đ«Łđ
Back in the 90's I used to be a Triathlete and one of the big names in training at the time was a guy called Dr Phillip Maffatone. His method was used by many of the big names of the time, like Mark Allan, 5 times Ironman Hawaii winner, Mike Pigg and many more. At the time almost all training was HR based and Maffatone had a simple method to work out your aerobic maximum zone, essentially Z2. This was 180-your age with a couple of qualifiers to add or subtract 5 heart beats to your zone depending on your fitness/health at that time. I found this to be pretty accurate in subsequent years compared to testing with modern methods. He also promoted 80% training time in Z2 or Maximum Aerobic Function (MAF) and 20% of training being dedicated to intervals and higher intensities. The stated aim of this training method was to increase mitocondria and red blood count. Sounds very much like Inego San Milans method only 30yrs earlier.
Thanks , a nice and simple method. 180-52 = 128 plus minus 5 is similar to what I've just started out for 1hr cycle low intensity of around 115 to 120bpm . So I can kinda like this one will check it out for more detail cheers
I REALLY think it would be helpful to spend a decent amount of time showing a rider talking while riding below Zone 2, at low/mid zone 2, at Upper Zone 2, and then how there talking changes as they move to Zone 3.
Zone 2 may be the most important training tool we have so giving regular people the most specific videos on how to find it is critical imo.
Great video But just thi k they needed to specifically show the different examples pkes of what talking is like in different zones
Thanks so much for this. I'm almost 57yrs old and on my ride yesterday I could still have a conversation at 165bpm. I was wondering how on earth that could be zone2, but now I know! BTW my max hr is around 187bpm and my resting hr is around 50bpm sometimes lower.
After listening to Dr. San-Millan on two favourite sources - GCN & Peter Attia - I'm sold, for both general health and bike fitness. Excellent video on zone 2 - well done.
I echo much of the comment already posted. I have been trying to get to grips with "zone 2" for a while and a while ago concluded that I was wasting my time keeping to my HR based Z2 level having spotted information about relative perceived exertion. This video brilliantly gets over what you need to do to work out your metabolic Zone 2 and is backed up by proper scientific data. Excellent!
Yes, this is very interesting! What I'm finding out through these vids is that proper Zone 2 is quite a lot higher than just my "Zone 2 HR Chart reading". I can breathe through my nose into my lower Zone 4 HR reading... I haven't tried the conversation test yet...
Jonathan is an absolute legend! Its fantastic you're doing these science videos with him again
Tested my zone 2 level. I hit zone 2 when I'm sitting at my desk watching GCN videos. I should be awesome next season!!
I have been searching for my zone 2, and last week I went all the way to the fysiotherapist with Vo2 test and lactate-test. The answer was that zone 2 was a lot harder than I had calculated based on persentage of pulse. This test put zone two so high that I realized i had much more zone2 riding than I had imagined. The week before I was performing the talk-test which also implicated that zone 2 was on relatively high pulse. I was able to sing "Nobody knows (Paul Robson)" riding a 5% steep 1 kilometer climb when the pulsewatch was roughly 140-145. I am 61 years old, with max pulse 178, zone 2 from 129-147. Treshold pulse 156-160. VO2-using 78%. The fysiotherapist asked if I had did very much treshold-riding because 78% VO2 is very high. Maybe I have. Going to work in 48 minutes is maybe in zone 2 for almost half an hour, and escalates to threshold and beyond in the final climb, the last 15 minutes. Conclusion, if you really want to pinpoint zone 2 this lactate test gives good answers.
I've watched all Simon's Zone 2 GCN CZcams videos. I've also watched other Dr. San Millan videos on Zone 2 and the health benefits. I'm 74 and have been following these talk procedure for 7 months. I feel great and my fellow cyclist can't believe how fast I am. I also like Simon's video on Zone 4 and Anaerobic Capacity
Zone 2 has improved my fitness, massively! I feel strong and fit - My recovery is so much better than before đ
A great video Simon. I am curious about applying it to cyclists of advanced years (I am 83).
Guys can anyone help me i actually only got 50% of the video so please anyone can help me to know about all zones and which training zone to ride please anyone who knows it reply đ
Just please⊠more⊠of ⊠this ⊠stuff !!! So so helpful and would love to see an analysis of how to create a working plan given your targets. E.g. should I be doing under overs; vo2 4 minute sets; sprints etc)
Thanks for this follow up to your interview with Inigo. The application of that conversation is great!
I feel like the conversation test can be best explained as if you have to take a breath after every sentence to maintain talking
After watching a bunch of youtube videos on Zone 2 training I think that this video is the best one by far. Thank you for the video GCN!
Great video, self estimate, and closing statement! One of the best GCN videos I've seen.
I have been implementing more and more Z2 training in my yearly riding plan. Your video was excellent, Si, especially your summary comments. This is a well done video, thank you!
Possibly one of the most informative cycling videos I've watched, great stuff GCN đ
Iâm glad this is all coming to light again.. when I was a junior it was ALL about base miles to build up aerobic base and it seemed I / we all forgot that - I was guilty of being the time crunched cyclist mentioned in your videos and going nowhere fast and getting demoralised. Even when I ran I followed the 80:20 rule but never seemed to use it in cycling..
Iâm glad these videos have emerged again as itâs opened up the nugget of information my brain had somehow forgotten/thought was irrelevant..!!
Very informative. Thank you. Iâm really chuffed to see that Z2 training helps to build my endurance. Iâll keep at it.
I think the main question that needs to be answered Si, is does that 230w - 260w relate to your Z2 from your FTP?
Any answer to this? Seems like a simple answer to get
This video helped me more than any other to understand what zone 2 is and how to find it. Really excellent explanation regarding RPE...it was so clear to see how accurate the RPE was to all of the scientific testing.
Now that is good cycling content. Thanks Si and team.
Another cracking video. Clear, clinical and easier to absorb than an SiS gel. Worked out that I am probably training at Zone minus 2. Ground breaking. Keep making the classy vids: love âem.
This video was perfect for me.
I watched the previous interview and read a bit online, but couldn't quite make sense of the differences.
My heart rate monitor said zone 2, my power meter said zone 1, and my effort felt like I was being lazy.
The explanation around 4 minutes really cleared stuff up for me.
Thanks Si!
fantastic video! it was very helpful that you compared inigos conversation test to a metabolic test, as i've just started learning about zone 2 polarized training. more like this please!
Excellent practical simple recommendations about zone 2 training
Iâve been practicing like that for a while and it is very effective. I donât know if you mentioned this in the video, I do not recall it; it one of the other benefits of practicing in that zone is the fact that you are always on aerobic breathing. Since you are aerobic the muscles donât have to strain themselves and the athlete does not get injured much if ever. Also, since the by product of anaerobic respiration is lactic acidosis then you are not in pain after training and recover very fast. For this reason you can train almost on a daily basis. Consistency is what makes great athletes not going hard today and then you donât train for days because you are in pain or injured
This was great content thanks Si. Really informative and delivered with gravitas đ Zone 2 here I come đ
Thanks ! Helps alot
Absolutely love this content! More Si the Scientist! I'm not a racer, but I AM interested in fitness on the bike. This confirms what I have always suspected. I used to use the talk test for running. Great that it works/translates to cycling! Si is right also that you can't forget the other 20%. You have to do some HIIT too and I do. Glad the science confirms my intuition! Mitochondria Rule!
The final remarks at the end were just as helpful as the rest of the video. Really great job and thanks!
Great video. GCN at its non commercial best.
I know - âif we didnât have a commercial model we couldnât do thisâ!!
But this is why I started watching GCN all those years ago. Thanks Si.
This guys has the best videos! Tks a lot. Very helpful!
At 04:18 you make a lot of sense. I do a lot of low heart rate training and I ran track in college. My watch has all of my information and says that my zone 2 is 118 - 147, but I can hold a somewhat comfortable conversation at 155-165 and I run marathons at 165-175 bpm
Good quality stuff! Thanks
Great explanations, both verbally and graphically!
Thanks for the video. I am not an athlete but rather a 49 year old male who is about 40 to 50 pounds overweight. I just recently learned about Zone 2 training and have been trying to find Zone 2 on a treadmill that has a power meter and heart rate monitor. I was considering switching to an elliptical machine to help preserve my joints but I think now I will begin working on a stationary bike. It would be nice to be able to monitor lactate to insure that I am remaining in Zone 2. Best wishes.
thanks interesting stuff, will check out my own levels , have been riding like this quite a bit anyway for over forty years , good to know the science behind the effect and watch for the peaks very useful. Not been in competition for years but like to keep at a comfy level of bike fitness, yoga has very positive effects too, pre and post ride stretches are very good ...cheers
I was not aware that the top of zone 2 goes up as you get fitter. Also, I didn't know that if you get above zone 2 that it would take 30 minutes to get back into the correct metabolic state! Very good to know!
well, if your Z2 goes to 150BPM and you ride 5 minutes at 151 BPM, it's not like you're on carb power now. but once you shift to 160 bpm, it might take a while. if you wanted to ride 180bpm, you're having a problem now.
also, metabolic shift not to forget. ride 4 hours in Z2 and it becomes diffiult to not be above 150bpm for your Z2 power ;-)
@@timvanmonero2720 exactly. First hour of work is not the same stress as hour 4 at the same work.
There is no correct metabolic state. You'll still burn more fat in the higher zone.
Excellent topic, thanks for the video.
Very informative video! Thanks !
Great video and really good insight. My problem is trying to stay in zone 2. It's just too damn easy to drift up into zone 3 without realizing it...
Ride longer, that will draw the line and teach you self control ;)
@@BogotaEnglish thanks man i have the same issue. It is about we can't be patience lol.
@@bradley5431 If you have a Garmin, and probably any other make, you can set an alert based on heart rate zones. so set it to go off as you go into zone 3 and it will beep!!
@@MrTedJourney wow good idea bro thanks!
@@MrTedJourney I do, and it does... LOL!! After about 3 hours, zone 2 starts to feel a little more like work though so I'm good. Just have to keep an eye on it when i'm fresh.
Great to see concepts in TFTNA crossing over to cycling!
I read Breathe by James Nestor earlier this year.
Stick with the nose breathing, the longer you do it, the better you get at it.
There are said to be many advantages, including improving the efficiency of your oxygen uptake, and even expanding your lung capacity.
Great book, well worth a read.
I was a mouth breather, started swimming, had to learn how to breathe through my nose. It helped in every sport.
If we think about it rationally; 1) both nose and mouths leads the air down to the lungs via the same route. The nose can take a smaller amount of air/minute and the path is hindered via nose hair which works as a filter for particules. The mouth on the other hand has a much clearer path down to the lungs. 2) Life is efficient. If there would be advantages as to get better oxygen uptake, humans would breath through the nose when things get tough. But we don't, because it isnt as effective. 3) lung capacity doesnt decrease or increase depending on which way your air takes. Based on this, I wouldn't consider the book as great, nor that it would be worth reading.
@@rickardwinblad5613 Ever heard the word "Efficiency"? Getting more output with the same amount of Input. Wonder how your body learns it?
Great video. I used to think that most group rides or organized zwift events could be done in Zone 2. However, it seems that Z2 training is much more intentional due to the fact you can not leave the zone and come back to it instantaneously.
I heard David Goggins mention on a podcast that heâs focusing on his zone 2 and I had to do my due diligence
Very useful and practical information!
Thank you!!!
Thanks, great vid, very useful. đđ
Delivering food on a bicycle is also Z2 training. Just cycling along for a few hours, knowing how to pace yourself so you won't burn out. Using my hardtail for the extra resistance, quite fun!
Sounds like fun đ Just getting out an riding is going to do you a world of good!
Something to bear in mind for those using a heart rate monitor and breathing effort: I'm a runner and a cyclist and while I'm rubbish at both but I've been recording my heart rate data for nearly 20 years. I've found that when I'm on the bike I can record much higher heart rates while being able to carry on a conversation than I can when running. I'm not sure if this means that my running Zone 2 and my cycling Zone 2 are therefore different with respect to my heart rate but I need to gauge my effort by different means on a bike than when I run.
Do you have an answer for this? I have the same problem to find my Z2 for running.
@@NILSZWARTDOEK I don't, nor do I particularly care so haven't looked into it. My suggestion is to have a look at the MAF Method by Phil Maffetone who (I believe) pioneered this idea.
Running is a weight-bearing sport unlike cycling.
@@georgibg I'm not quite sure of the point you are making in relation to heart rate zones? Could you please elaborate? Thank you. đ
different zones for each activity , will vary over time as sports specific fitness / adaptions occur
"Zone 2" is sub ventilatory threshold workloads. That's quite a broad definition and I appreciate your taking the time to explain that it's the upper limits of that sub-vt pace that riders should be targeting in these sessions. Imo, many riders understand Z2 to mean "super easy" and they don't t see positive training benefits in the time they have. With that in mind it might be helpful for many athletes to understand these metrics relative to commonly used training metrics like FTP (even if imprecise).
This was super helpful. Iâve been struggling to find my âZone 2â for quite a while in training, with my heart rate being higher than I feel it should be for how the perceived effort is feeling. But knowing that it can fluctuate from person to person and that it isnât just a simple % of your max HR is really good to know!
The heartrate can also change over time because of training. Perhaps even some daily variation. It's not set in stone.
@@thisandthat1233 Yeah, it definitely varies from day to day, depending on last night's sleep and who knows what else. Without all the tests available to me, I still use % of HR max as a reference point, and vary between 70% and 80% of HR max, averaging around 75%. I just make sure that I'm breathing through my nose consistently, and can talk normally/sing. I notice that I seem to be in Zone 2 at a higher HR lately, and I attribute that to my 1x weekly HIIT session.
Peter Attia trains in Zone 2 at >80% of max HR.
I just finished the podcasts with Peter Attia and Inigo last night. Watching this vid is the perfect finish to that because you showed an example of low zone 2 convo. Something I've been looking for is actual examples of a zone 2 talk test. Right about what I thought it was too. Great vid GCN.
Ha! I just finished the same podcast and then found this video for more guidance.
Thank you so much for this Simon.
Massive Flex by Si, leaving those awesome VO2 numbers out there (especially considering not a max piece)!!!
I wish I would hear this information back in 2017. At that time all I do was smashed all my soul on every ride. I changed from HIIT to another HIIT..., just a year, my performance went stagnant.
Time to chill it out and enjoy the ride đ
great stuff. i had instinctively gone to the top of power z2, bottom of z3, and listening to music and singing shows me i am indeed in my actual z2. my power meter z2 is too easy below around 70% of that zone..
however, mt ftp (around 200) is so low i have trouble staying in z2 going up any hills đ
Thank you'z!! You're da best!
Thanks for the great information!
Thankyou Si! Best video I've seen from GCN yet! Congrats!
Ollie was riding in this one, although we're sure Si would love to take some of the credit đ€Ł Great to hear you loved the video đ
Good video, another way of measuring Zone 2 with the conversation method - if you are talking to someone on the phone they should be able to tell that you are exercising, without being totally out of breath đ
Great little idea to have in your head whilst out on the bike.
@@gcn ...but terrible idea to have in your hand whilst out on the bike.
Very good video. But always better if you clarify in what type of training zone model you based your z2. Is it in a 5 zones model or 3 zones model.
Zone 2 in 5 zones model correspond to Z1 in a 3 zone model. Just before LT1. The clarification is really needed and people needs to understand it. I also beleive that heart rate is correlated to the zone you train on. Power is an output but heart rate is a physiological limit where chemical reaction changes at different values of heart rate.
What a really interesting video. Zone 2 here I come. Thanks
Enjoy đ
Great thing about zone 2 is that you can train nearly forever in it and not plateau for months.
Appreciate the video, didn't know much of zone two before, will try to focus more on that!
You might be surprised how low a gear you need to use. The cadence should not be very fast or slow.
Awesome video! I was pleasantly surprised to find that the upper end of zone 2 is probably a little higher than what I had originally researched. This makes my commute that much more important to my waistline!
Quite simply one of the best and most useful videos I've seen on YT. Would be great to see you build from this with science backed advice for those of us who want to lose weight or improve riding performance through cycling. Probably 2 different approaches needed, bit would be great to see.
Great suggestion! Glad to see you enjoyed this video đ
GCN is great for some science, but if I am allowed to advertise a different channel as well, look at Dylan Johnson in the USA for science based stuff around polarised training and a lot more besides. www.youtube.com/@DylanJohnsonCycling
Great content!
Brilliant video. Easy to follow bit really informative, without being at all patronising. Thank YouâŠâŠ
Thank you Simon đ€
Very interesting stuff guys! Keep the scientific info coming our way..đ€
i really enjoy these videos when gcn uses science to help teach us. I got my bachelors in kinesiology and and its nice to just re confirm what i've learned.
Great to hear! Good to have the backing from a scientist, thanks Julian đ
Great final two points đđ
Love these kind of videos!
Thanks! Glad you enjoyed it đ
It's my 4th week of Z2 training and I can say, I love it. I do "feel" my legs after 45-60 minutes in Z2 and I noticed that with every workout I need to push one extra W to stay in the zone. I use my HR Z3 (137-157bpm) given by my Garmin devices and I can say that that's the zone by using conversation method.
for me its mid z3 hr or 73-78% maxhr
@@onzeit1822 nope. Here is where I can have a conversation but I don't really want to. And that's how it's described
definitely agree with your last comment, I commute mostly zone 2 work I guess, but zwift racing has started and hared efforts for 45 mins are killing me!!!
Thanks GCN, a very informative video. Now, possibly a video on the Zone 5, 20 percent of training. Again thanks.
well done!
Thankx Si now I have a better understanding of "Zone 2". I like the conversation method but, I ride alone, I also like the "Breathing method" but, I practice yoga everyday so my breathing is better then most. I'll try the "conversation method" I just hope no one calls the cops about some old guy talking to himself riding a bicycle.
Cool thank you
Great video !!
Thanks for posting this video, I've been doing what I thought were Zone 2 rides for the last few weeks just using what Strava says my zone 2 heart rate is which is (104 to 138) but I guess I wasn't pushing hard enough!
Very good!!!
This is great info. This year I have pushed hard almost every ride (setting route pbâs) of my 1500 miles and was wondering why the fat isnât burning off as it has in the past. Long slow winter rides with occasional sprints it is!
Winter miles and summer smiles! đ
Save the sprints for the end. It takes 20-30 minutes to get back to zone 2.
@@soysanto9939 This seems to be the most useful takeway and the way on how to find your z2 :) Next summer, everyone will smile :)
The video Iâve been waiting for â€
Hope you liked it đ
Well done!
Brilliant video guys. Really useful. I think Iâve been under-doing the effort! Phew! Iâm far more comfortable giving it a bit more effort! More pedalling, less twiddling!
your heart rate is a lot higher than I expected. my garmin watch told me zone two for me is between 101-128bpm or something like that, but that just felt to easy. this encourages me to experiment a bit more. thanks!
Such an interesting science. Awesome video as always!! Thank you so much!
No worries Nils! Glad you liked it đ
Awesome content!
Extremely helpful, thank you will try this out when I get going again đ
Go get em Michael đȘ
@@gcn Thanks, plan to get started after I have got this week out the way đ€đđȘđ
I definitely pushed passed my zone 2 tonight. Been there before but not like tonight. đ
Thanks for this one!
No worries! Glad you enjoyed it đ
Pretty impressive how dead on Si was with his own assessment. Awesome video as I am training for my first ever race in april.
I appreciate GCN, because the management invests into the presentersâ cycling performance and knowledge.
So cool.