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Zone 2 Cycling Training: Unlock Your Endurance Potential

If you’re looking to enhance your cycling performance, Zone 2 cycling training should be a core component of your training regimen. Often dubbed the “sweet spot” for endurance athletes, Zone 2 training optimizes fat utilization, enhances aerobic capacity, and lays a solid foundation for higher-intensity workouts. This blog post delves into what Zone 2 training is, its benefits, and how to effectively incorporate it into your cycling routine.

Understanding Zone 2 Cycling Training

Zone 2 refers to low-intensity efforts, typically 56-75% of your FTP (Functional Threshold Power) or 60-70% of your maximum heart rate. It’s the point where you can hold a conversation without getting out of breath. While it might feel easy, training at this intensity delivers massive benefits to your overall fitness.

Zone 2 training should make up about 80% of your training time if you’re aiming to become a stronger, more efficient rider. But why is Zone 2 so crucial?

How to Determine Your Zone 2

The best way to get your Zone 2 numbers is to establish your training zones accurately overall. The most widely used training zone system was popularized by Dr. Andrew Coggan, focusing on seven distinct zones. You can work out your zones using your FTP and either the power training zone calculator or heart rate training zone calculator.

If you don’t know your threshold power or heart rate, you can roughly identify your Zone 2 range, you can use the following formula:

  1. Calculate your maximum heart rate (MHR): A common method is 220 minus your age.
  2. Determine your Zone 2 range: Multiply your MHR by 0.6 and 0.7. For example, if you are 30 years old, your MHR would be 190 bpm. Your Zone 2 range would then be approximately 114 to 133 bpm.

Using a heart rate monitor can help you stay within this zone during your rides.

Why Zone 2 Matters

Improves Aerobic Efficiency

Zone 2 is where you build your aerobic base—the foundation of endurance. Training at this intensity enhances your body’s ability to use oxygen efficiently and improves the capacity of your cardiovascular system. Over time, this allows you to ride longer and faster without fatiguing as quickly.

Burns Fat for Fuel

Training in Zone 2 encourages your body to rely more on fat as its primary fuel source rather than carbohydrates (glycogen). This process, known as fat oxidation, is critical for long-distance endurance events. Here’s why:

Greater Fat Stores

Unlike glycogen, which is stored in limited amounts in the liver and muscles, the body has nearly unlimited fat reserves. While glycogen can fuel only a couple of hours of intense exercise, fat stores can last significantly longer. Training in Zone 2 enhances your body’s ability to tap into these fat reserves, which becomes crucial during long events like century rides or marathons when glycogen stores are eventually depleted.

Glycogen Sparing

By using fat as the main energy source during low-intensity efforts, you conserve glycogen for when you really need it—during higher-intensity efforts such as climbs or sprints. This is known as glycogen sparing. The more efficient your body becomes at using fat for fuel, the longer you can maintain higher-intensity efforts without hitting “the wall” (a sudden drop in energy due to depleted glycogen stores).

Improved Endurance

As your body gets better at burning fat for fuel, you’ll be able to go longer without fatiguing. This is key in endurance sports, where sustained energy over long durations is vital. Over time, consistent Zone 2 training increases the size and efficiency of the mitochondria (the energy-producing parts of cells), further enhancing your endurance.

Metabolic Flexibility

Zone 2 training also promotes metabolic flexibility—your body’s ability to switch between burning carbohydrates and fats based on the intensity of the exercise. During intense efforts (Zones 4-7), your body will primarily use glycogen, but during lower-intensity rides, it will switch back to burning fat. This adaptability allows you to be more efficient across all efforts.

Enhanced Recovery

Because Zone 2 is low intensity, it doesn’t strain your muscles or cardiovascular system like higher-intensity efforts do. This makes it ideal for active recovery rides, helping flush out waste products and reducing fatigue from harder sessions.

Foundation for Higher Intensities

Developing a strong aerobic base allows for better performance in higher-intensity training, making your efforts more effective.

In long-distance events like century rides or Ironman triathlons, your body’s ability to efficiently use fat while sparing glycogen is a game-changer. By incorporating Zone 2 training, you’ll build a robust aerobic base and significantly enhance your endurance capacity, allowing you to perform better in extended efforts without hitting energy-depleting lows.

Incorporating Zone 2 Training into Your Cycling Plan

To reap the benefits of Zone 2 training, aim for 2-4 sessions per week, with each session lasting between 45 minutes to 5 hours. Over time, gradually increase the duration of your rides to build endurance.

Sample Zone 2 Workout:
  1. Warm-up: 10-15 minutes of easy cycling.
  2. Main Set: 45-90 minutes in Zone 2, maintaining a steady pace.
  3. Cool Down: 10-15 minutes of easy cycling to bring your heart rate down.

Monitoring Your Progress

Use tools like a heart rate monitor or a power meter to track your efforts. This allows you to adjust your training intensity as your fitness improves, ensuring you’re effectively working within your Zone 2 range.

Common Mistakes to Avoid

  • Ignoring Recovery: Ensure you have rest days to allow your body to adapt to the training load.
  • Overtraining: While it can be tempting to increase intensity, sticking to Zone 2 is crucial for building your base.
  • Neglecting Nutrition: Fueling your body with the right nutrients before and after workouts will optimize your performance and recovery.

Frequently Asked Questions about Zone 2 Training

How do I stay in Zone 2?

Sticking to Zone 2 can be tricky because of variables like terrain, traffic, and your riding habits. To make the most of your Zone 2 sessions, consider these tips:

  • Choose routes with steady terrain—flatter roads or rolling hills are ideal.
  • Plan rides away from busy areas where frequent stops could interrupt your flow.
  • If you’re tackling hilly routes, consider using a smaller gear ratio to keep your effort level low on climbs.
  • Keep your power data front and center on your bike computer. A larger display makes it easier to monitor your intensity at a glance.
  • Factor in time for unavoidable coasting on descents by extending the ride duration to hit your target Zone 2 training time.

How long should Zone 2 rides be?

Zone 2 training typically lasts between 2 to 5 hours for most cyclists. These longer sessions are essential to achieving the endurance-building benefits Zone 2 provides. They help fatigue your slow-twitch muscle fibers (Type I) and lower muscle glycogen stores, triggering adaptations for greater stamina and fat utilization.

Shorter Zone 2 sessions, however, can also play a role during easier training weeks. For example, during recovery periods, slightly upping the intensity from Zone 1 to Zone 2 can help improve blood flow and prevent your legs from feeling sluggish while keeping overall training stress low.

How often should I ride in Zone 2?

The frequency of Zone 2 rides depends on your goals, training background, and available time. Most cyclists will include 2-4 Zone 2 rides per week in their schedule.

These are typically balanced with 1-2 higher-intensity sessions and a couple of low-intensity or rest days. The aim is to build aerobic fitness without overloading your training volume, ensuring you recover fully between rides.

Should I train in a fasted state for Zone 2?

Fasted training—riding with low carbohydrate availability—can stimulate specific adaptations like mitochondrial growth. The idea is that by depleting your body’s glycogen stores before a Zone 2 ride, you encourage it to rely more on fat for fuel, which could boost endurance over time.

However, the benefits of fasted training are highly individual. Some cyclists struggle with fatigue or recovery when training without carbs, and it can be impractical for those riding later in the day after meals.

If you’re aiming to maximize your training efficiency and can tolerate it, incorporating occasional fasted Zone 2 rides might be a valuable tool. Just ensure you balance this with proper nutrition to support recovery and performance in other sessions.


Zone 2 cycling training is an essential part of any cyclist’s training plan, whether you’re a beginner or a seasoned athlete. By building a solid aerobic base, you’ll set yourself up for success in both endurance and higher-intensity workouts.

Learn about the importance of sticking to your zones as a whole during training in the Why Sticking to Your Cycling Training Zones Matters blog.

Training Plans

Are you interested in taking the next step with your training? Take a look at the affordable and flexible cycling training plans below.

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