Workouts
Workout
Workouts
Workout
Go slow now. Get fast later.
Zone 2 is steady aerobic riding at roughly 56–75% of FTP — hard enough to stress your aerobic system, easy enough that you could hold a conversation the whole time. It is where most of the volume in a well-built training week belongs, because it grows mitochondrial density and fat-burning capacity without the recovery cost of intervals.
Don’t scroll all 51 sessions on day one. Pick the one that fits the time you have, press start, and the trainer does the pacing.
Shortest session in the set. Ride it today.
The hardest part of Zone 2 is discipline: riding outside, terrain and traffic constantly pull you out of the zone. On a smart trainer in ERG mode the resistance holds you at the target automatically, which makes the trainer arguably the best place to do this kind of work.
Every workout below is free to ride. Open one, connect your trainer (or use simulation mode), and the app controls the power target for you. Set your FTP first so the targets land in the right zone.
Zone 2 is usually defined as 56–75% of your FTP. If your FTP is 250 W, that is roughly 140–185 W. Heart-rate-wise it lines up with about 60–70% of max heart rate for most riders.
Benefits start at around 45–60 minutes, and longer is better if your schedule allows. Many riders do 60–90 minute Zone 2 rides on the trainer midweek and save longer sessions for the weekend.
In a polarized or pyramidal week, two to four Zone 2 rides surrounding one or two interval days is a common structure. Zone 2 is low-stress, so it can fill most of your available training time.
The session you will come back to every week.
Block out the time. This one builds depth.