For most people I mean under 10 hours. For example I lift weights 3x a week and do cardio on top of that. So at least for me, if zone 2 is only effective at 3 hours, and I have 6-8 hours a week, that leaves 3-5 hours for other workouts and so it it makes more sense do just never ride in zone 2, with zone 3 rides being the minimum intensity. Finding the time to train with a busy schedule is a challenge. Some time-crunched cyclists barely have enough time to get on the bike for an hour, three times a week. If you are short on time, TrainerRoad has a plan that will work for your schedule. For more information on low-volume training check out Ask a Cycling Coach Ep 241. It's an important part, but to boost FTP, and hence your Zone 2 threshold and race performance, look at adding in Seiler intervals once a week, or every other week. This is 4x8minutes at 110%FTP, with 10 minutes Zone 2 warm-up before, and at least 5 minutes Zone 2 cooldown after. Rest intervals between the 8 minute work intervals can be 4-5 At first I tried running 3x per week, going balls to the wall every time, which of course lead to burnout. Then I discovered the idea of zone 2 training, and building an aerobic base, and the results have been amazing! For the first 3 weeks I had to walk during half of my "runs" to keep my HR below 160, and ended up going at 17min/mile. The way Z2 works is that you stay in that. if you do 30 mins of zone 2, and then spike for 5 mins at Z3, it can take you 30 mins for your body to get back to fat oxidation in zone 2. So if you keep spiking in zone 3 you might actually have significantly less zone 2 time than you think you do. Mar 19, 2021 · Power Zones Calculator : Polarized Looking to improve your cycling endurance? This Complete Polarized Training for Cyclists covers everything you need to know to improve your endurance. Learn More Now! .

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