This Is Why ZONE 2 Training WILL Make You Stronger

[@CamNicholls]

Proper / exclusive zone two training is often the driving force behind people finding another level to their cycling potential. Seen it so many times now, so I have the 🍿 out EJ. And big congrats on starting your own camp in partnership with a pro camp operator. 👏

[@exiuorhcchrouixe53]

@@CamNicholls hi! im new a month into cycling with 185w ftp at 83kg. can i go ahead and do zone 2 for maybe 3 hours? or do i start somewhere then gradually increase?

[@Ejstrainingcamp]

@@exiuorhcchrouixe53 I’d recommend checking out their website the RoadCyclingAcademy it’ll help steer you in the right direction!

[@JQ0110]

It depends on how much you train per week. The less time you have, the more intensity becomes important

[@stevekovacs8635]

28 hours! wow.....thats a lot of zone 2! hats off to you 🚴‍♂🚴‍♂

[@johnsonchan5824]

Yes, video on replacing all zone 2 with tempo at shorter durations? Especially for time crunch atheletes

[@XavierHipolito]

Video on tempo, threshold and sprints please!

[@exiuorhcchrouixe53]

subscribed! i just started cycling last month and my ftp based on mywhoosh is 185 so crazy to hear someones FTP is 380 geez!

[@dmitry.gashko]

It's really depends on your weight. E.g. my weight is 65kg, so 380w is almost 6w/kg - that's a high pro level and just impossible for 99.9% of people. And with that FTP I would ride just crazy faster than he can. So, we need to llook for both - w and w/kg. But still... 380w is a lot.

[@exiuorhcchrouixe53]

@ im at 2w/kg im a heavy rider at 83kg. started cycling to lose weight and hopefully reach at least 250w if thats attainable. not a busy man so id like to train harder by just doing the premade workouts in mywhoosh :)

[@ryleyrobicheau]

Have a lot of zone 2 in my future! Its full on winter in kamloops so indoor training. Ive been sick for 3 weeks and can feel my fitness has plummeted

[@Ejstrainingcamp]

Sorry to hear! Hope you’re feeling better!

[@logictd567]

EJ can you do a simple explainer in your next video on what all of the training lingo means and how to use your computer. Like what is 3x4, over unders? and how do you record that on the computer?

[@danshort10]

3 sets of 4 minutes over threshold and 4 minutes under threshold

[@darrenisreal]

Tempo video would be great on how to effectively use it in the winter periodization. According to your 80-85 at zone two, how much temp do you work in that week and when. I've heard doing temp at the end of a zone 2 ride, do you dedicate one day/workout a week?

[@Ejstrainingcamp]

We are working to make a video on this now! 🫡

[@Spracker]

As a fellow aficionado of smashing the pedals quite regularly what were some of the ramifications you experienced from no/minimal zone 2? I know "everyone wants a bigger FTP" but I rarely go full blast for an hour so I'm happy to have, what I've been told, is a disproportionately high 8 min power compared to my FTP. Big 30 second power is kind of really my favorite thing though 🥰

[@henrymateja]

The ramifications are overtraining and you will start to plateau on all your power goals, doing zone 2 helps you build all power not just ftp

[@alyssafeuz298]

LET'S GO TO SPAIN

[@Ejstrainingcamp]

😍🙏

[@ZacharyRobertson-ds9hv]

I think one of the hardest parts of structured training is being okay with boring workouts, zone 2 for 4 hours on a Saturday morning is not as fun as smashing it for 2 hours

[@Ejstrainingcamp]

You nailed it

[@XavierHipolito]

I love zone 2 work

[@lechprotean]

you should see how many hours Dylan Johnson does in Z2. Not sure what the ratio should be for mere mortals who can only commit 10 hours per week

[@Dezenaamisnietbeschikbaar]

I always end up riding too hard, zone 2 feels so slow and boring. But I should do it more.

[@thecyclinggreek274]

Yes on tempo work video.

[@Ejstrainingcamp]

Deal!

[@youngsuit]

if you have very limited time, does it then make sense to just do the faster rides rather than aiming for zone 2 during those few times you can train. i understand that it depends, but let's just say hypothetically you're limited to 2 hours a week for this. obviously not ideal but let's say hypothetically.

[@richardmiddleton7770]

Hours make you stronger/faster. You simply can't do the hours at zones above 2. You can ride above zone 2 most of the time and you'll get reasonably fast, but it simply won't last and you'll go backwards!

[@Soonaone]

Nice vid, thanks. Just curious if you've done around 380w for an hour, not trying to catch you out or anything, just wondering if someone at your level / fitness can do that? Thanks

[@Ejstrainingcamp]

I do the standard 20 minute test to get the good old FTP number, I’ve never gone for a full hour of power. I think just in a race with lots of spikes and stuff though it’s about 20 watts lower is my best ever hour of power. So maybe I should do a full hour just to see where I’m at.

[@Soonaone]

@@Ejstrainingcamp Ah ok. Yeah be interesting to know what power riders can hold for an hour flat out vs spikey crits. Thanks for reply, have a good day

[@growproteas1148]

Can u do a video on testing your vo2 max at a lab? To see how close ur physiologically is to a pro level cyclist. UC davis does testing.

[@Ejstrainingcamp]

I’d love to do this! 👍

[@growproteas1148]

@@Ejstrainingcamp will make a great video!!!

[@youngsuit]

for the longest time i thought NWA was talking about something regarding the police, now i'm realizing they were cycling enthusiasts #FTP

[@RobertTarmac]

Is anyone ever going to explain to us how world tour riders actually get stronger the farther into a grand tour they go? It defies EVERY training and recovery principle yet no one seems to want to actually break it down and prove it.

[@saitama1255]

Brooo 380 FTP is insane 🤯🤯 I'm still three months into Cycling but I'm sure that's a lot Give me any advice to get stronger i get dropped a lot 💔

[@slbarr88]

Build up to riding 15-25 hrs/week while keeping your TSB between -10 and -30. That’s it.

[@sadverysad1659]

15 people = open to the public? sounds like a bidding war to me 😏

[@Ejstrainingcamp]

First come first serve! No bidding :)

[@jossadaan]

You not with coach tyler anymore?

[@Ejstrainingcamp]

Scroll down to two videos ago 🫡

[@CompareBikes]

Iñigo San Millán says Z2 is 83% of HRT, not 70%

[@Mike0]

zone 2 in a 3 zone model is not the same as a 5 zone model. 83% is upper zone 3 in a 5 zone model.

[@Mike0]

in a 3 zone model zone 2 is between the 2 lactate threshold levels lt1 and lt2. Also 83% is too precise a number, many endurance athletes can operate at 90% for hours, where an amateur may struggle at 75%

[@roadracer1584]

EPO and steroids will also make you stronger. You may even win 7 TdF's.

[@windar2390]

Oi mate, I asked you at least two times why you never do pure zone 2 rides. But you didnt listen to a random guy on the internet. Not my fault.

[@Ejstrainingcamp]

You got me! It was an ego thing. I apologize. I do remember reading your comments! So thank you 🙏

[@jonas4130]

380 watt ftp beast 😅

[@silverburn55]

28 hours a week....lol

[@Mike0]

easy, I currently go to work for 40 hours, I'd get in loads of training if I cycled instead

[@Ejstrainingcamp]

Just this week was 28 hours that’s not normally how much I ride a week

[@abelbejiga2763]

3rd 🥉

[@elijahauer]

First

[@Ejstrainingcamp]

Legend!

[@drajlazragni2422]

2nd!

[@b-manz]

You have no actual proof of this. Look at the pros. They don’t do z2 like you are talking about. Train at or above the intensity you need for a duration up to the length of the event (hours). Simple.

[@SuchGoodKiwi]

What are you talking about. yapping absolute garbage. The pro's do a shi tonne of this, Pogacar coach is a massive advocate for Z2 and is often on podcasts talking about it.

[@Mike0]

Zone 2 can mean anything to anyone, Pogacar is just saying zone 2 is the intensity he could ride for hours, but after 5 hours Z2 he needs a rest day after. Not the intensity you'd be riding at for 20 hours a week. Also different individuals have different LT1 levels relative to their max HR, 45-90%, which makes it useless unless you've been tested. Pogacars LT1 is over 80%