Workouts
Workout
Zone 2 cycling workouts
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.
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.
- 01Set your FTP first — Zone 2 only works at the right watts.
- 02Ride in ERG mode and let the trainer hold the target for you.
- 03Keep cadence relaxed, around 85–95 rpm.
- 04If you could not hold a conversation, you have left the zone. Back off.
Free zone 2 workouts
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Zone 2 training FAQ
What power is Zone 2 for cycling?
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.
How long should a Zone 2 workout be?
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.
How many Zone 2 rides per week should I do?
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.