How to Raise Your FTP, Full Workouts and Training Plan

[@zellozeleny3263]

best 13:39 minutes i have ever spent on the internet. somehow i feel almost obligated to give you my money for how much value you put into this video, thank you

[@DylanJohnsonCycling]

Thanks Zello. Just watching the video all the way through and leaving a friendly comment is payment enough.

[@remongrabu]

Thank you for generously sharing knowledge and insight! You don't beat around the bush, episodes are just the right length, easy to digest and understand. Thanks, coach!

[@peterwilson1831]

solid and straight to the point no-nonsense, zero-hype training advice!

[@StevieOnHisBike]

Love the simplicity. Plain science based sense. Thanks. (P.S. "Share with a friend" - no bleeding chance, you're my secret weapon :D)

[@shauncook7706]

Dylan, this is a really great video. The part about overly complex intervals made me laugh ! I've had great results sticking to simple interval days targeting either FTP or vo2 max, but I was reading through 'cycling and training with a power meter' recently and a lot of the workouts in workout appendix are just like you described as an example of complex FTP workouts ie "30 mins zone 1, 5 sprints for 10 seconds , 2*10 min sweet spot , 3*6 min vo2 max, few more sprints etc" I was getting so overwhelmed and questioning what I had been doing in my training so far but this video reminded me I was doing it right and to keep things simple !

[@BFinesilver2]

I'm using the same book. I'm doing the 16 week plan and am on week 13. I had great gains from it, but the structure is really wacked...like having you do anaerobic/Vo2max intervals 3 days in a row and also having insane long rides with crazy intensities that are impossible to do unless you are a pro (and not the level of the examples given to do this in the book). Interested to know your thoughts on that book. As for training my FTP, I realize that Vo2 max training with short enough intervals increases your FTP faster than traditional threshold intervals. I have a ling term plan after this block. I will do the following interval blocks first... 5 min tempo/20s bursts, 30/30, 1/1, 2/2, 4/4 I'll then use the same wattages as the previous blocks to do: 2.5min tempo/20s bursts 30/15, 1/30s, 2/1, 4/2 After that, I'll keep the wattages for the 4/2, but increase rest to equal on and off, adding 10s per week over multiple blocks until I can't improve. After that, I'll drop it a little and extend to 20 mimutes.

[@jpolchlopek]

Really impressed with the quantity and quality of your content man. Subscribed. Keep it up!

[@iLuVxJaWzZ]

Dylan your videos are absolutely brilliant! You are always straight to the point and you back yourself with actual science (which by the way is lacking too often even with cycling coaches). If you keep uploading content like that, you'll sure get a ton of followers. Now I have one question for you: what about VO2Max training? I'm sure you could do another entire video on the subject and it would as good as this one! Like when is it best to start a VO2Max block in the season, what are the benefits of such training blocks, what does an actual workout build looks like (e.g. how many 3 mins intervals @ 95% of VO2Max should you do), etc. Again, great work!!

[@DylanJohnsonCycling]

Thank you! I would start VO2max training 2 months before you want to be in peak shape. VO2max training will bring your fitness up quickly but you also maximize the potential fitness gains you get from them quickly. I would shoot for 10 to 25 minutes of VO2max work in a session. I know that's a big range but it very much depends on your ability level. I would also match the rest interval to the work interval. A great example of this is 4x4minutes with 4 minutes between. For these intervals your goal should be to try to average the highest possible power during the intervals. If you do it right the last one should be almost as high as the first one but it shouldn't be easy to get through it.

[@unknownKnownunknowns]

@@DylanJohnsonCycling Thank you. I do these 4x4s 1-2 per week all year. Is that a mistake? Also, should we aim for standard 85-95 cadence or a higher cadence, higher heart rate witj same power output?

[@Nobleazure]

Great video, answered so many questions I had. Between you and Tom Bell, I am learning so much even though you both contradic each other a little. I would love to see you and Tom go head to head in a Zwift race!

[@jamiesutto]

I seem a little late to the party. As an exercise physiologist turn M.D. this is good content. Evidenced based training regimens are always preferable to anecdotal planning. You provide info at appropriate levels of understanding. Well done!

[@jatinmaharao6888]

Dylan is so expressive. Thank you for the videos. Simple n informative.

[@adammillsindustries.]

This guy is absolute dope! Tells you exactly what to do in simple terms! I can’t wait to see more videos.

[@Phil-dx8rw]

thanks for the upfront, honest quality video

[@EverettWilson]

Hours of googling and reading advice, and suddenly this video just lays it all out in clear language. You even explained why this training plan I grabbed is structured the way it is.

[@pstizz23]

Really liked the point of keeping these workouts simple!!! In direction at least.

[@messi9991]

Amazing video! I especially liked the summary at the end (though maybe some bullet points overlay-ed on the video would have been great to take notes) and how direct this is. I have research an awful lot about this topic now, and I can genuinely say that this rather concise video including study references is phenomenal, thank you!

[@MrVictorc12345]

Fantastic. I really enjoyed the guy who wore his hat backwards.

[@williamerb3747]

Maybe I’m slow to catch on but the first two minutes clicked on the lightbulb regarding training and building to an event. It’s amazing how when someone puts complex scientific constructs into plane English it makes sense. Thank you for not trying to impress us with your mastery of trainer language. Excuse me while I subscribe and like....

[@jsbrink56]

Thanks! You've saved me from the temptation of following complex plans. Clear and straightforward and to the point - very nice.

[@mikecoglione1308]

Wow thanks for sharing. This is really hard. I was considering hiring a coach for structured training regimen as all my friends are doing so but upon seeing how complicated the process involved I'm happy to leave some performance on the table yikes this is so involved it takes the whole fun of riding completely away!

[@JasonSmith-ue6sg]

Thanks for a great video, i also liked your review of the Zwift workouts, and learning how things don’t need to be so complicated.

[@unktopia]

As a newbie thanks for the permission to do anything to boost my FTP. Seriously though I'll try and take some of your advice onboard as well.

[@chesterules]

I paused the video at 5:42 and the TSS for this week seems very low. My last long ride (4 hour 18 minute my TSS was 444) with 44% in zone 1, 15% in zone 2, 7 % in zone 3, 7% in zone 4, 9% in zone 5 and 18% in zone 6. But this is based on an FTP I set on June 13th and I've been training 5 days a week (sometimes 6) since then, so my FTP is probably 10 or 20 watts higher now. My recovery rides are predominantly in zone 1 and for the most part are super easy. On Monday I do moderate to hard 15" sprints as leg openers before the group ride where I go as hard as I can. The rest of the week is a mash up of moderate intensity with some hard efforts sprinkled throughout and then the long ride on Friday or Saturday. The last group ride my TSS was 244 over 42 miles. Really like the channel, thanks for posting these vids!

[@johnchapman4050]

What brilliant straightforward advice. I could not recommend this little video more highly to anyone looking to formulate their training plan. Thanks.

[@MrHansBattle]

Dude you're killen it! Keep it up.

[@luftatmer]

I would appreciate a “how to raise your VO2max”-video Basically a video of similar structure to this one, but about high intensity training as you called it (all the stuff sub 5min)

[@DylanJohnsonCycling]

Great idea

[@robertolsen9721]

Great content Dylan! I'm a 51 year old man that started road cycling last year, but have trained since I was 20 but not endurance. It's good to know that all training will increase ftp and that is what I'm seeing, my 19 km to work seems to do something. I just started with intervals and concentrating on 4×4 and 30 sec intervals and also started to attend spinning classes, those are easy in the sence I don't have think anything just do the job. I have a goal to get 300 watts on a 4×4 then I'm quite happy, right now im my early stage of intervals its about 250 watts

[@matthewsmith5715]

Fun. No BS. Dylan's videos are the best.

[@EdwardRivas1]

You're making some great videos, Dylan. You had me at quoting Dr. Seiler and Dr. Rønnestad and other researchers in your videos. Fighting bro science, one citation at a time.

[@fastleopard1]

Great video. Thanks for the explanation about volume in conjunction with interval or tempo work!

[@Ritch1e]

Hi Dylan, thanks for all your videos and your researches, I don't think I have come across other channels more useful. I discovered cycling March 2019, after a major surgery rehab. My first ftp test on a friend's wahoo trainer was a measly 109w after a few weeks into cycling, was 70kg at the time, currently 66. My ftp has been increasing slowly but was slow to move from 140 to 175w, was still 175w March 2020. Recently I had an increase of 25w to 197w (3w/kg is so so I supposed but potentially might keep going a bit more). Because of the lockdown at home training and fear of the virus I did not get out much to ride, turns out that was the fastest 25w increased in 2 months compare to my usual much harder outdoor efforts. In trying to find the answer, I end up discovering your channel. I now realized how over trained I was, no concept of rest days/easy z2/z1. After going through your ftp training suggestion videos. I now plan to do very basic plans, only 2-3 high efforts a week, 1 hard effort Saturday group ride at a local bike shop, one of 3x10min ftp/2x15min ftp interval on Tue, z3/z2 for Wed/Thu and occasionally z1 on Fri, will try to add a 3 hours z2 on a Sat/Sun. Will see where I will get to in the next 6 months. I'm not the youngest or the healthiest in term of existing medical conditions, I'm not yet 50 but only around the corner, though my heart rate is fairly high for my age, during recent ftp test I was at 180-182bpm in the last 10 minutes.

[@WellValUa]

hey, how is your cycling now?

[@goaskdra]

Really appreciate the info. and like the way you do your recap. Thanks

[@MrBandido45]

What Dylan is saying works. I use a similar training method and I am currently a cat 3 but can punch above my weight usually always top 10 in pro 1-2-3 races. The training program I used is from the book time crunch cyclist. But Dylan is 100% on the dot I would love to have him as my trainer. 💪💪💪💪

[@jamessingleton4856]

You are brilliant. I rate you #1 on the web!

[@phxrsx]

Ive been doing short hard efforts and wondering why my FTP hasn't gone up. I'm finding these longer threshold sessions are making me so much stronger so much faster.

[@jhl5303]

I have this experience also. Wonder why, anyone?

[@syrus3k]

LSD. Long slow distance.

[@robertenglund89]

I know I have requested this once before, but I’ll do it again. Pleeease could you make an episode on how to train for ultra racing? 🙏🏼 Thanks again for all the great content you are putting out! 🙌🏼

[@donald6749]

Coming from the bodybuilding world I’m super happy to hear talk about Periodization, intensity, volume, progressive overload, etc, for cycling training! My priority is muscle building, and then cycling for health/fun, but I also like getting faster. Great video

[@robertwadsworth269]

Of the 100’s of cycling performance videos I have watched this was probably the simplest and to the point!. The best bit ‘common sense’! The one thing I was left wondering was ‘what sort of duration is a good endurance ride and what duration is just a bit of a waste of time? I’m assuming 2+ hours = good

[@Jorgeleitao70]

Thanks Dylan for your tips. Started last week to train with your tips. Hope to see good results. Thanks from Portugal.

[@charliepearton166]

I really rate this guy, as a sports science student I know a lot and he is very accurate and true especially when he says that a program does not need to be complicated and he explains thr sessions very well

[@paulgriffiths9923]

Great information, love the simplicity, gonna give the intervals mentioned a crack for a few months and see how i go. Thanks again 👍

[@tonycrabtree3416]

Your channel is awesome!

[@Servicevelo]

Brilliant and clear tutorial. Always backed up with sound research too.

[@rascal1234]

Love your snarky impressions. A lot of them sounds like stuff I used to say, before I got a coach.

[@DP-sh3nk]

Thanks Dylan!!!

[@scottphillips5677]

Friendly video production note I learned - generally, if you're talking towards the left, there should be more space on the left side of the screen than the right. Maybe the framing doesn't work to adjust the shot, but you could talk towards the right standing in the same place.

[@DylanJohnsonCycling]

Thanks Scott! Noted.

[@seanlynchcycling8044]

New subscriber. Seems like great content. I'm currently doing the "New Competitor" from Chris's book "The Time Crunched Cyclist". Keep up the content please👍

[@roilev]

Dylan, great videos! Thanks for going deep investigating the topic, and sharing your sources. And these sources being actual research papers, not anecdotal. But since you mainly speak, please invest in lavalier microphone. The camera mic does no justice. You can connect the lav to your phone in your back pocket, and clap twice before shooting. This way you can sync your voice and video easiest.

[@DylanJohnsonCycling]

Thanks! Check out some of my newer videos. I got a mic and I feel that the sound quality has improved.

[@stevendunbabin1879]

Thanks for speaking with such clarity.

[@jackcannon3359]

Great work, Dylan... Awesome content... Top notch use and application of research evidence 👍👍

[@Jimmyfpv_]

I was about to hit the like button when I realized I had already done it :P Great info, it is very appreciated. Thanks!!

[@fernandojimenez503]

I just did this too haha. @Dylan, keep it up, super super helpful for those of us that actually want to improve

[@bertgerard8087]

This is so good and informative. Thanks so much for sharing your knowledge!

[@mihugong3153]

High Quality information! Thanks Dylan.

[@wesfree]

Fabulous insights and well researched, too - thanks! I found the answer to my earlier question by perusing your responses in the comments in some of your other terrific vids. This leads me to conclude that many other athletes were suffering from the same lack of clarity when it comes to "zones". The problem, of course, is which Zone model is being referenced? A three zone system? A five zone system? A six or seven zone system? It's a mess! I would recommend that you should rather adhere to describing workout segments as a percent of FTP in future, which will eliminate this rampant confusion. In this way, Zone 2 in one model (Tempo) cannot be confused for Zone 2 in another model (Endurance). Rather, doing intervals, for example would be specified as 4x10 @ 105% of FTP, followed by two hours of Endurance @ 70% of FTP. I, for one, would find this much easier to follow. Thanks for you content!

[@torbis75]

I think it was clearyfying that he in one video said. You should aim to do your intervalls, regardless of form ( 4x4, 4x8, 4x10 etc) as hard as you can, but with no drop to your performance in the last intervall. Rather a slight increase. I use to start a little low in the intervalls and feel my way up to what I can sustain for the intervalls I have decided to do ;-).

[@ManofSteele41]

Nice video, Dylan. I would add that progressive overload isn't the only "proper" way to plan a training block. See Ronnestadt's 2012 paper on block periodization.

[@DylanJohnsonCycling]

Video on block periodization coming soon! You are absolutely right. There is actually a ton of science in support of block periodization, I just wanted to save all that information for another video.

[@DrJRMCFC]

Excellent advice backed up with references to academic papers. Great stuff.

[@curvenut]

Very good mteil ! But you should put more drawing in order to vizualize all the talking . It makes easeier to see the whole picture

[@alexeyalexandrov7583]

Thanks for the video. Two questions: 1) What about intensity around 105% of of FTP (sessions like 4 x 10 min)? Is it considered as high intensity and should be done closer to race season or still FTP training? 2) What should I do if I already had 2 months of intensive training? Take 2 weeks of rest and return to endurance training?

[@DylanJohnsonCycling]

4x10 at 105% are great intervals to do. That's still in the realm of threshold. As far as what you should do with your training now it really depends on what you have coming up and when you want to be in peak shape.

[@MoneyMakerRealty]

You should pair with zwift and make your own traing plans that would keep us going through the year. ( winter ) weights and volume ) pre season ( high intensity ) and appropriate rest and a faze out in the fall ( maybe recreational longer slower rides )

[@MoisheLettvin]

This is great - thank you! References, no BS, and also that Shenandoah 100 numberplate!

[@cadumgarcia]

Solid video! If you could talk about ways to prevent injuries (knee/back), if its important to do stretch work or core.

[@DylanJohnsonCycling]

Great video topic idea. Thanks.

[@robertenglund89]

Hey Dylan! Thank you so much for all your great videos! I've been cycling for one year now and I am just starting to do structured workouts. Your videos has helped a lot in understanding how to do this. However, I do not have a power meter and I'm to poor to invest in one atm. Could you please do a video about how to structure interval workouts around your heart rate instead? Thanks! :)

[@torbis75]

If you do hills you can use the time to climb a certain hill as a "power meter", Decrease your time up the hill as "increased power"

[@valiantabello]

Thank you for your videos. So helpful.

[@OGillo2001]

Thanks Dylan, superb!

[@alexanderkock7576]

Thank U for the information.... Greetings from sunny island Aruba.

[@alexienc]

Thanks a lot bro , very appreciate your training plan

[@mavknight211]

Thank you for the information! Keep it up. 👌

[@tyhigby4345]

Love the info! Thanks for the video!

[@DylanJohnsonCycling]

Training plans available here: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans

[@Cruzzazzerardo]

What's your opinion about Sweetspot vs FTP intervals? Some say that there is little added benefit in terms of training adaptations in doing FTP intervals compared to SS and that actually SS intervals could be more beneficial because they are less taxing on the body and so you can spend more time in the zone. Do you still think that FTP intervals have added benefit or could one choose to switch directly from Sweetsport training to suprathreshold and VO2 efforts?

[@mrsalmon123456789]

Such an informative video, as always! I was wondering what there was much correlation between CTL and FTP and if they both decrease at the same rate during time off the bike? Cheers!

[@DylanJohnsonCycling]

This is a topic for a whole video. The answer is yes and no. You do need CTL to gain fitness but at a certain point gaining more CTL won't bump up your FTP. Also during the months before racing my CTL may actually be lower because my volume is lower but my FTP is higher because I am doing more intervals. If CTL were a true measure of fitness then optimal training would be to ride tempo all day every day because that would give you a high CTL. As you probably know this is not the best way to train.

[@mrsalmon123456789]

@@DylanJohnsonCycling Awesome, thanks for the reply!

[@MrLalobalderrama]

Great videos and content. I think the addition of a dedicated microphone like the Professional Grade Lavalier Lapel Microphone (there are many good affordable options on Amazon) and a more simple background (like the one used by unbox therapy) would greatly help improve your videos. Thanks again and keep up with the good content.

[@DylanJohnsonCycling]

Thanks! I had to shoot this video twice because I ordered a Lavalier mic off of amazon and the audio was horrible. Do you have any suggestions?

[@MrLalobalderrama]

I would look into Rode or Audio Technica. Several good options there depending on what you prefer. Rode videomic pro seems to be a popular option within the biggest KZbin's

[@stancole5833]

Great video, very helpful., thanks.

[@Tom_Smeets]

It might be a silly question but you said at 6:00 that the goal of Z2 is to teach the body to use fat as energy rather than glycogen. But glycogen is restored by carbohydrates right? Would that mean that if I replenish with carbs during those long rides that I miss out a bit on the overall goal? I was under the assumption that when I was in Z2 that fats were being used anyway as there is less lactate buildup etc due to lower intensity. Not sure if I mix things up here but more info on nutrition or this topic might be helpful. Thank you !

[@adambeevers3679]

Hi Dylan. Great video. Could you do a video on how to plan a rest week? Is it just volume that's adjusted, or intensity, or both? Thanks!

[@DylanJohnsonCycling]

Great idea. It depends, during season I'd say just volume goes down but in the off season it's both.

[@adambeevers3679]

@@DylanJohnsonCycling thanks!

[@Oslerian]

best pearls of wisdom available!

[@markcavandish1295]

The backward hat guy was awesome!!! “Yeah, I’m gonna start my ramp up from zone 2.1 to 4.3”... hahaha

[@thecarlosotom]

Hey Man! thanks for all the info, you are really clear and didactic. I´ve got this question, i figure out my Interval and Zone Load for a specific day, ok! but where i live takes me about 30 min riding to get to that climb, and 30 min back, i ride them as warm up and cool down, is that TOO MUCH? (Interval sesion might be 54 min.....) short explain (Ride out-30 min-Training Time 54min-Rida back-30 min= 1:54 hr....)

[@BobKimball]

Love this video - so much wisdom packed in here. If I'm coming off a period of inactivity (injury or otherwise), is it sensible to tilt toward higher intensity work for the first 2-3 months since you'll see the quickest gains that way, then taper off to a 80/20 polarized plan once the improvements plateau? Or is it always better to build strength and endurance in tandem?

[@maapandmag]

Hey Dylan, I m a big fan of your videos and I ve learned a lot. Now I would like to know what are the important training points of the weekend s long tide. I also would like to know more about the low pace/low heart rate training, how it has to be done and what are the benefits of it. Thanks for all the tips!

[@alexcheloo786]

gold info, subscribed !

[@jantosti9233]

Nice, Nice work again Dylan, Very educating and precise as usual. I love the way that you pass the message and your sense of humor. One hint that I think will make it even more great: Try smiling a bit. Keep up the good work:-)

[@instahillier]

Hey Dylan - great videos! He fact that you take a structured approach to the topics and quote real research adds a ton of value Question: is it possible to effectively coach someone completely remotely by scrutinizing their activity in systems/apps like Zwift? All the key ride data is available, and it is easy to calculate other metrics you discuss like HR-to-power ratios. If the rider were to enter a few structured notes in the comments I assume you could get a reasonably clear picture of what is going on without ever meeting them

[@DylanJohnsonCycling]

Thanks. All my coaching is remote, I use training peaks instead of Zwift but you can easily connect the two and use both. Let me know if you're interested.

[@gloria4819]

Very interesting video, thanks for the advice 🔝💪

[@sc33ummy]

Great video. I love the science based advice. You mention the plateau for vo2 max sessions is reached fairly quickly. How long to plateau with threshold sessions?

[@niccopolo]

Great video, interesting topic. Thanks

[@jonathancraven606]

Great video, Dylan 👍🏻😁

[@adammillsindustries.]

I was a roadie but you’ve gotten me back into the MTB game. I can’t wait to race off road again.

[@maelinerodrigues5684]

I'm very thankfull for your hard work! Hope u have the success u desserve Dylan!! Some questions here: how To improve sprinter qualities? Or neuromuscular power and anaerobic power? Does FTP raises improve does qualities by block periodisation or regular training? Or do you need specific work like 30sec sprints - 30 secs rest intervals?

[@DylanJohnsonCycling]

Thanks! FTP training will improve your sprint but if you want to maximize your potential you will need to do sprint specific work like 30/30s, 10 second sprints, 1 minute intervals etc.

[@FlyWithMe_666]

Great content as always, Dylan! Question: 7:05 - if the intervals are «only» at 95% - 100% of the FTP for a total of 30 min, how does this increase the FTP (which is based on a 60 min effort)? I.e. shouldn’t the intervals be above 100% of the FTP (like 105%-110% of FTP) if the total effort is below 60 min to go out of your 60 min threshold zone and progress?

[@sasatrifunovski]

hello dylan - so happy to have stumbled upon to your channel - this is golden!! One question tho - how do you fuel for endurance rides? e.g. I had a ride last week of 4 hrs outdoors - zone 2 roughly, I ate 4 bars, 1 gel and 1 coffee + 1 bidon of water and 1 of electrolytes - felt amazing after that because I wasn't destroyed which was case last couple of years, but I feel I might've eaten too much?

[@noels8817]

Dylan @11:43 You mentioned a 30 30 workout (for crits). Can you explain what this means in terms of interval length, rest periods Thanks

[@SteveT__001]

Great information and thanks for sharing, one question - when you say target 95-100% of FTP for your threshold intervals, I always thought that they should be done at 95 -105%? This might seem nit picky but do you think I should not go above 100%?

[@alexib2070]

Great video

[@sammyv1107]

What do you think of pre-workout and cycling 🥸🥸🥸 can you make a video on that

[@damiancooper3403]

Solid evidence based approach. I wish more parents would employ the advice instead of seeing them over training their kids to breaking point. Maybe you have some dos and don’ts when it comes to age groups?

[@ab-pe2zs]

Would you be able to comment on how one calculates a "long ride"? For example, I am training to try to stay with a group of riders that ride for approximately 3 hours at avg 30 km/h. My "long ride" indoor workouts thus far have been around 105 mins at around 75% of FTP, once per week. Any guidance / comment much appreciated.

[@MrTronzomonzo]

I currently do trainer road plans mid volume2. I would like to see you critique these plans.

[@tom_davis]

This is great Dylan - thank you for putting it out there. Are there any books you’d recommend that would be a useful accompaniment to your videos? Thinking about different interval workouts, structuring a plan etc, similar topics to what you’re covering but as a reference I can dip into.

[@DylanJohnsonCycling]

Most of what I know about training with power I learned from the book Training and Racing with a Power Meter by Hunter Allen and Andrew Coggan. I highly recommend it.

[@shitbagg]

Hello Dylan. Love your videos!! I have a question to something you mention in the video. You say that you sometimes add hours of endurance to the end of your ride when you're done with intervals. How many hours are we talking? Would 2-4 hours be okay or is that way too much? The thing is I have time available to ride about 10-15hours a week, but sometimes the weather simply sucks too much in Denmark to go out. So if the weather is good only 3 days in a week, could I do intervals 2 of those days but also get a lot of endurance work done afterwards, or is that not a good way to do it?

[@dhldt1021]

It’s a good question, because when I have 5 or 6 hours to ride, I want to know is it better to focus on one energy system and keep it Z2, or start with high intensity for the first 1.5 hours and then finish with Z2 - would you still be benefitting two energy systems, or better to focus on one. My last few 4-5 hour rides have all been only Z2, and then some high intensity on other days

[@alrikschorling8046]

How should I approach this if my VO2 max and FTP are very different? My VO2 max is around 64 and my FTP 3.58 W/kg. When I’m at 100% of FTP my heart rate is zone 2-3. Likewise, if I’m doing ‘zone 2’ training in terms of power (around 50% FTP), my heart rate will be in zone 1