Is Zone 2 Training Worth It For The Average Zwifter?

[@speedwobble5383]

I had no idea Grover zwifted.

[@mremtb7689]

Just what I was thinking! Is that his real voice or a put on presentation voice?

[@ZwiftAnalysisNetwork]

is that what the comment was about lol? thats my voice when excited about a topic, but my laptop does have a built in compressor as well (i believe). idk if there is a specific time stamp your referring to but also certain words, i end up doing multiple takes on as i grew up with a speech impediment and my microphone doesnt record certain words well.

[@mremtb7689]

No specific points, all good and not a negative! Just sounds a bit like you are trying to sound like a sports commentator. Keep up the good work.

[@ZwiftAnalysisNetwork]

Ah haha, gotcha and thanks!

[@HobbyHoarder]

I created a custom Zwift workout that stays within zone 2. I find it much easier and can simply watch a movie or something during longer sessions vs having to be focused not to over do it. It's also great for going up the Alpe as it's easy, yet you're still gaining height for the Tron bike.

[@ZwiftAnalysisNetwork]

riding the Alpe in Z2 to work on unlocking the Tron bike was probably my favorite way of gaining meters 😀. how much do you have left to climb for it?

[@HobbyHoarder]

@@ZwiftAnalysisNetwork Don't ask :D About 16km still to go.

[@deadlift8551]

I just ride with a pace bot

[@HobbyHoarder]

@@deadlift8551 Is there one for going up the Alpe?

[@ZwiftAnalysisNetwork]

@@HobbyHoarder 😂 just keep riding! You will eventually check and it will be unlocked

[@MB-pq4hx]

Oh no, not the 80% thing! Why does everyone get this wrong? It’s not 80% of your time in zone 2, it’s 80% of your sessions! Time in zone is actually 93-95%. If you did 10 hours a week and did 2 hours of intervals, you’d be totally fried. Can we stop getting this wrong, especially if you are doing a zone 2 video? Thanks

[@zineelabidineghafiri4673]

So how about one session 80% z2 and 20% other zones, you know once u trigger the other zones you are out of z2 benefits, my point is a z2 session should be especially for z2 and considered for, not calculate zones over all sessions, it's better to calculate with session number and take as %, cause once you touch other zones in a z2 session you are no longer on it.

[@oliverjacobs8594]

This simply isn’t true, it is about actual riding time. Most pros do 2-3 intensity sessions per week so obviously zone 2 rides can’t make up 80% of the workouts at least during the on season. The 80% number is a little off though normally it is closer to 85% or above.

[@ketle369]

As a Norwegian where this has been a thing the last 40 years let’s simplify it. Do one 4x4 session a week for 30-45 minutes that are super hard. The rest of the week you ride in zone 1-2. If your heart ♥️ rate gets over zone 2, get off the bike and walk that hill. When you’re 3-4 weeks away from your race or grand fondo you add one more day of 4x4 intervals or a threshold session.

[@phil_d]

Peter Attia has numerous useful videos on Z2 training. He focuses on making your fitness like a pyramid with Z2 being how big the base of the pyramid and vo2 max as how high it is.

[@abfutrell]

I have a simple 60 minute a day method as a Cat. C. I ride a Climb Portal Route in Zone 3/4, then the time I have left to complete 60 minutes, I ride with the Robopacer Maria.

[@ZwiftAnalysisNetwork]

how do you like the climb portal? I know climb portal gets a lot of criticism, but I personally like it as it allows me to jump on the trainer and get a quick solid work out in

[@abfutrell]

@@ZwiftAnalysisNetwork I like it. I think Zwift should make a separate tab to easily access these and see which ones you have completed.

[@ZwiftAnalysisNetwork]

@@abfutrell I agree, one of my goals is to complete them all eventually. But it's hard with the rotating ones. I wish you could choose between more options on any given day

[@iskandarwee4775]

I mostly use zwift for climb portal, use it for my 2x15mins ftp workout.Find it motivating then erg mode

[@davidcarino6500]

I started doing zone 2 twice a week for 60-90 minutes It has helped me. I believe for older riders would benefit more.

[@Redmire44]

what is older .......

[@davidcarino6500]

Over 50 or riders who are really out of shape. Zone 2 by HR! Not watts.

[@ljadf]

I thought "zone 2" meant somewhere low in "power zone 3" not "actual power zone 2".

[@ZwiftAnalysisNetwork]

For most people it should be power in zone 2. But since heart rates can vary from day to day / person to person, you may have to push a few more watts to get into zone 2. I always try and look at both power and heart in combination rather than 1 or the other.

[@keith_cottongim]

I gained my greatest cycling fitness when I rode a lot of zone 2, but I had time to ride 8-10 hours a week. Now with work and kids 8 hours is a huge week for me!

[@ZwiftAnalysisNetwork]

I'm with you! I feel like anything over 10 hours a week is a big commitment. Even thinking about 5x a week for 2 hours seems like a lot. I can only imagine with kids 😀 , but even with work, GF, family, etc. theres always things coming up preventing me from riding as much as I would like.

[@MB-pq4hx]

Did you ever consider you didn’t get fitter by the zone 2 training but actually was less tired and so was able to go deeper on your hard days? I’m not saying zone 2 is not effective because it is, but often there are many cross effects in training that makes simple cause and effect conclusions difficult.

[@keith_cottongim]

@@MB-pq4hx interesting point. This was back in 2006.😳 I did lose around 15 pounds and do longer rides at a moderate pace with ease. I will say that I was lacking short high end power. Now I mostly ride Zwift for about an hour or so and like to get in an 3 hour ride outdoors “when” I can. Since it been 18 year ago and everyday life is different. It would be hard to compare then to Today. I don’t think I could mentally handle a lot of zone 2 today.

[@thecoffeeblog]

I have just gone up from category C to B and I am always the last of the pack. I can keep up with the group for the first 15 km. If races are longer or steeper than 150m of elevation I will be toast/last at the end. I know my foundation is weak and I need more zone 2 training to sustain a longer effort but I use all my time racing. Do you think I will plateau by training this way?

[@fastfire04]

The main issue with racing is to get the best result you should use as little energy as possible during the race and open it up for the few times you need to. A workout on the other hand will definitely give you training load which is what is necessary along with rest to improve. Racing only just isn’t consistent enough to get good gains for the time spent. Mix it up.

[@ZwiftAnalysisNetwork]

I think if you just upgraded it makes sense to keep racing and you can mix in a couple Z2 sessions a week. If you have a time frame that you dont have any specific races or series planned, it might make sense to work more Z2 (a month or 2 of training Z2 will build a solid foundation (and most people do this in their "off season" period, which will vary by individual based on when their races are)) and then mix it in after that period as well. I wouldn't be overly concerned about Catting up to B and only hanging on for the first 15km. This happened to me and i imagine most Zwifter's have experienced something similar. Its so difficult to adjust to the pace, after you go from power near the top end of Cat C races to being in the bottom rung of Cat B races. If you keep joining a couple B races a week, you will most likely increase power from those guys pushing you, and you will reach a point of being able to sit in the bunch without much effort. When i upgraded to B, the same thing happened to me. From the start banner, I felt as if i was going all out just to stay in the bunch on the flat. But as i got more used to the pace (and stronger), and skilled at sitting in the group, I eventually was able to sit in and have fresh legs for the key points in the race. It wasnt a fun month of racing but ultimately made me better

[@thecoffeeblog]

@@ZwiftAnalysisNetwork All this information you share with us and your long experience on Zwift are so useful for us beginners. Thank you very much for the great videos, I would subscribe again if I could. 👍

[@hollieburgin3210]

I found this video really useful. I probably spend a stupid amount of time a week on zwift and know I need to do more zone 2, this explains why which mentally when I’m doing zone 2 and bored .. I now can remember why I’m doing it

[@ZwiftAnalysisNetwork]

Thanks Hollie! After getting a couple comments, I am going to try turning on Netflix for my next Z2 workout lol. You probably ride more than me, how many kms do you do per week?

[@hollieburgin3210]

I checked on garmin, over the last year it says 253km average. Did I win? 😂

[@ZwiftAnalysisNetwork]

@@hollieburgin3210 you have me beat by a bit 😂

[@hollieburgin3210]

@@ZwiftAnalysisNetwork my name is Hollie and I have a Zwift addiction 😂

[@S9999Frank]

Ride zone 2 with a pacer group for 90 minutes, and remember z2 is not easy when you hold it a long time. Normally it would be hard enough that you would have trouble getting back in the pack if dropped, due to drafting advanyage.

[@hillwall]

Just turn trainer difficulty off, find the right gear and cadence and pick any route you like. Watch TV and just glance at Zwift occasionally

[@ZwiftAnalysisNetwork]

This is something I was thinking about trying. I need to get TV screen added, but I think being able to watch a Netflix movie would make the Z2 time pass a lot quicker lol.

[@hollieburgin3210]

This is such a good idea.

[@dieterbierman9803]

I just upgraded my setup today with a 40 inch television (second hand bargain!) added as a second screen. Now I can fully immerse in zwift when I'm racing/interval training with spotify on the side, or flip it and run a film and have zwift on the second (smaller) monitor to keep check of the numbers now and then. Still think in reality I'll probably end up increasing the hours and do proper constant pressure Z2 endurance outside when spring comes though; far more enjoyable.

[@ZwiftAnalysisNetwork]

I'm jealous, I want to add an additional screen to my setup now haha!

[@General1Cal]

I feel like zone 2 training was wrecked my training and perhaps my heart, now when I try z2 my heart initially starts slow but then climbs super high!

[@ZwiftAnalysisNetwork]

does that happen for all types of riding or only when doing zone 2? im by no means a doctor, so dont want to chime in where im not educated too haha.

[@aGhost0o]

Honestly the 4th tip right at the end is hardest for me. I always look at the w/kg and chase. My self control in that regard sucks 😅

[@ZwiftAnalysisNetwork]

haha, i sometimes do the same thing, I just have to remind myself im not in race mode and its ok to let wheels go. The pacer bots might be helpful for this though by making the focus just staying in the group.

[@Borlays]

those 90% of your FTP intervals sound like nonsense. At 90% of your FTP you can ride for couple hours without break, what's the point of riding 10 mins and then rest if you not even tired. If you do intervals ride above your FTP (105-110%) and ride it for 3-8 mins either at low cadence (50-60 rpm) which would improve your muscle power or at normal cadence (80-100 rpm) which would improve your VO2 max. If your interval is around 3 mins then repeat it 5 times and if your interval is 8mins repeat it 3 times. Do inervals 2 times a week and other times ride Zone 2. Before and after intervals ride at Zone 2 for at least 20 mins. Could be 10mins if you don't have time.

[@ZwiftAnalysisNetwork]

90% is for sweet spot training and is similar to the concept of training at zone 2. I do a couple of these sessions a week, riding 3x 15 minute blocks at about 90% and its not an easy effort, but also not an all-out effort. Z2 and sweet spot i think can be thought of similar, for z2 you could ask how does just riding at such a low pace, help you improve, since your never pushing hard during these rides, but there is a lot of science backing each method. The 105-110% intervals sound like suprathreshold intervals (i haven't used these often), they certainly are a good workout and can lead to improvement, but would be in a slightly different category/type of workout.

[@Borlays]

​@@ZwiftAnalysisNetwork you know that at your FTP you can ride for an hour? My point is if you ride 90% of your FTP you can ride for straight 45mins without resting each 15min. And you shoudn't be even that much tired. Whats the point of ride 45mins with rest after each 15mins if you can just ride that 45mins without rest? And if you want to do intervals do them properly which is above FTP. Thats why they called intervals, because you can't ride longer. So you rest and ride again. It's not super training, it's just why intervals are called intervals. Z2 is completely different training than intervals. In Z2 you train your body to use fat efficiently. In zones above that your body stops using fat for energy completely and starts using only carbs.That's why we have 2 types of training Z2 and Z5 because it targets different aspects of your body.

[@ZwiftAnalysisNetwork]

Im with you that z2 training has great benefits and produces great benefits as shown in the video. Sweet spot is an alternative to utilize though, especially as a form of base training, where the goal is high volume low intensity. It can be useful for time crunched athletes, or people like me who sometimes get bored riding 2hrs at z2. I just completed some V02 max training today, but if i was in a base training phase it would not be an appropriate time to utilize V02 max sessions because the goal in this period is to not be hammering out big sessions riding above FTP. I understand that you could ride 45 minutes or an hour straight at 90% of FTP and be fine, it would be a fairly hard effort. I have done a few iTTs where im at 90-95% of FTP for an hour, and its a hard intensity. The purpose of sweet spot is to still get training time in, and the associated benefits but not putting a huge intensity level on your body.