Feb 3, 2023 · Week Four. Recovery; Week four is always an easy recovery week. This means at least three days of riding with 70 percent of it in the bottom of zone one. This pretty much means riding as easy as you can possibly ride. Most riders don't get this and the plan won't work without it. The other 30 percent can be done in low zone two. Mar 10, 2023 · If your upcoming sportive is completely flat, focus on long Zone 2* (see 'What are training zones' box-out for details on this effort level) rides once or twice per week, building up to 75% the For example, five to 10 minute Zone 3 and 4 intervals can be worked early in the week, with a race simulation day, working three to seven minute Zone 4 and 5 efforts over the weekend. Races are often used for this weekend workout, but that is not always a wise decision, depending on how hard the race is and how well you can fully recover from it. Feb 6, 2019 · Z2 Endurance can be useful from 30 min to over 3 hours. Different benefits are possible with a typical split around 2 hours. Shorter ones are best for simply adding TSS to the week. Longer ones lead to more specific adaptations to stress muscle fibers through long fatigue at lower power levels. But how much zone 2 training per week is ideal? Iñigo recommends 3-4 days of zone 2 training per week. He also says 1 day is probably not enough, while 2 days might enable athletes to maintain current mitochondrial functioning, depending on thier fitness level.
Mary Austin -3 is two sets of 2×10-minute intervals consisting of 2-minute steps up from 95% to 100% to 105% FTP and then back down again. Threshold workouts like this target both muscular endurance and lactate tolerance, which takes place at both the muscular level and a psychological one.
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how much zone 2 cycling per week