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ZONE 2 or BASE TRAINING

ZONE 2 or BASE TRAINING

What is base training?

Base training is the foundation of your cycling fitness. It focuses on developing your aerobic system — things like mitochondrial density, capillarisation, and aerobic enzymes — so you can ride longer and recover faster. Most base work is done at an easy, conversational pace that you can hold steadily for extended periods.

What is Zone 2 training?

Zone 2 is steady aerobic endurance riding: easy enough to chat, steady enough to build durable fitness. It’s the backbone of most successful endurance plans because it lets you accumulate quality time in the saddle without excessive fatigue.

How to gauge Zone 2
Power: ~55–75% of FTP
Heart rate (of Max HR): ~60–70% (guide only)
Heart rate (of Threshold HR): ~68–85%
Feel: Conversational, steady, sustainable for a long time.
How many sessions a week should I do?

Aim to include 1–2 Zone 2 rides per week, building duration gradually. For many riders, a longer endurance ride sits at the weekend, with an additional steady ride mid-week as time allows. Duration depends on your fitness and schedule — anything from ~1.5 to 4+ hours works for steady endurance, provided you can keep it truly easy.

Most of your weekly training should be easy aerobic (Zone 2 or below), with a smaller portion at higher intensities. Many effective plans land around an 80/20 split (easy vs hard), but the exact ratio varies by athlete and how you measure it. Listen to your body and progress sensibly.

Cadence and pacing

Ride at a comfortable, natural cadence that lets you relax your upper body and hold steady power and heart rate. Some riders prefer a slightly higher cadence for long aerobic work; experiment to find what feels smooth and sustainable for you. Keep the effort even, avoid surging, and stay well within control on climbs.

Why Zone 2 matters
  • Builds robust aerobic fitness for long rides and sportives.
  • Improves fat-oxidation and endurance economy over time.
  • Lets you accumulate volume without excessive fatigue, so you can be consistent week after week.

Tip: keep Zone 2 truly easy. If you can’t hold a relaxed conversation, you’re likely drifting too high — ease off and settle back into steady endurance.

DONT FORGET

RECOVERY IS AS IMPORTANT AS YOUR TRAINING, IN SOME CASES MORE SO.

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