Using Zwift For Zone 2 Training: 3 Ways To Maximize Your Results

[@Morten6842]

Great video which I found very helpful. But ridning with the pacerobots at your ftp would put me and I guess orhers as well above zone 2? Would properbly need someting below your ftp or have i misunderstood something?

[@philiphookham8135]

Like you, I find that Zwift is great for Zone 2 heart rate training. Zone 2 for me is 145 bpm, 155 Watts or 2.6 Watts/ kg. Zwift enables a much steadier power load than outside on the road which has hills, wind and road junctions to mess things up. The main benefit of Zone 2 training is that your body recovers from it quite quickly, so you can repeat the exercise the next day, thereby improving your fitness levels without causing too much fatigue. When I'm using Zwift for Zone 2 training I let heart rate dictate the power rather than the other way around. The game then is how much power can I produce whilst keeping my heart rate below 145 bpm. I find that my heart rate wants to drift upwards as I get hot, thirsty or tired, so my power at the end of a session is lower than at the beginning.

[@LifeMaximus]

Hi Philip! You hit the nail on the head by emphasizing that you should let your HR dictate the power. As you do more Z2 training you will probably find that, on average, you can maintain a higher power for the same HR. Thanks for the comment and happy zone 2 Zwifting!

[@joerenner8334]

One can just completely forget about power. It is irrelevant. Stay in zone 2 heart rate zone

[@LifeMaximus]

You are right, power isn't absolutely needed to get in or stay in zone 2 but it can help, especially on a rolling or hilly route. Thanks for your comment!

[@fabianbinder3681]

@@LifeMaximusthat’s right, but I wouldn’t take a hilly ride for zone 2 in Zwift. Out and about is a complete other story.

[@stuartmisfeldt3068]

You didn’t throughly explain what a Zone 2 she is, and you never explained any method to figure out what your Zone 2 HR actually is. What a hack!

[@crankandsprints]

Great video! I do a lot of zone 2 on the hills, I am a very light rider. Should I do more flat parts to increase the FTP? I had quite a few increases but on on hard stages. I subscribed btw 💪

[@vijaynadkarni]

Great video. I am just getting into Zwift and it was great to watch your video to understand what kind of training modes are available, availability of pacers, proper measure of watts/kg and such. Got me off to a great start. Thank you very much!

[@LifeMaximus]

Glad it was helpful!

[@Gledii]

hi there, Ive done the FTP test on Zwift, do you know if this is the same as identifying all zones? or is there a test on Zwift, based on heart rate, to identify the zones? thanks

[@rhenzoluciano7742]

@@Glediiplug in your max heart on your profile

[@andybeadsley1594]

New to Zwift and found this video really useful, thank you 👍🏼

[@robduncan599]

Sitting on a bike trainer, so you can go out and enjoy your cycling? 😮

[@justinf1343]

Or just use your smart trainer in ERG mode and watch your videos 👍 I break the 60 mins up into different cadence blocks with wattage constant. Makes the hour less monotonous.

[@LifeMaximus]

Varying cadence while keeping power constant is a great way to vary the workout as well as mix up the muscles used.

[@ichriscrabtree]

The trouble with Zwift and zone 2 training is that it’s based entirely on power. When I was doing my z2 training on a fluid trainer (using Rate of Perceived Exertion and the talk test of can carry on a conversation but wouldn’t want to). Using this method, I would just pedal hard enough to raise my heart rate to my target and then just hold it there. In the first part of the workout, my watts as target HR were higher than they were toward the end. That is, maintaining target HR from minute 2 through minute 60 means higher watt output that tapers slowly throughout the workout. So, if I take the average power and plug that into Zwift, my HR at the start is too low at the beginning and too high at the end. Therefore, simply dragging a Z2 chunk into a custom workout doesn’t quite satisfy the Inigo San Milan prescribed way of doing Z2. I’ve been doing my custom workout with a 60 minute Z2 chunk but I have to set my FTP higher than the ramp test measured to get it to the average watts that produce my desired HR. Then, I use the +/- to adjust difficulty to stay at my target HR as I go. It’s a pain but I like the gamification. Just wish I could create a workout using HR zones rather than power zones.

[@LifeMaximus]

Yeah, having everything on Zwift based on power isn't ideal for doing a HR based zone 2 workout. Over the last year or so I've managed to dial in the power that equates to my zone 2 HR. I do basically the same as you when I set up my zone 2 workouts, adding a 45-60 minute zone 2 block and then adjusting the wattage to match. During the workout I just adjust the +/- bias to keep me in the right HR range. There is a thread on the Zwift "Feature Requests" forum titled "Heart Rate Training" that I've up-voted. Go over there and add your vote, maybe that will help speed the addition of the feature. Thanks for watching and commenting!

[@ichriscrabtree]

You’re welcome! Seems like you’re doing the Peter Attia / Inigo San Millan way of training, too.

[@Choccytube]

The problem with doing HR based zone training is that the HR measurement can drift depending on your work load. With power it is always the same, and after a few weeks your HR will be very similar, if it is not then you know you need to do more or less power. Knowing how your HR reacts to different power is a better indicator for the effort you can put out.

[@LifeMaximus]

@@Choccytube Exactly! Thats why using power in Zwift is a great way to stay in the correct Zone 2 HR. You can adjust the resistance applied by the trainer to increase or decrease the power. It works great. Thanks for the comment!

[@marianneoelund2940]

When working at constant power, I would recommend that you use your HR at about 10 minutes into the session, as the only guide. Upward drift after that time doesn't matter, even if it drifts into zone 3 a bit. Your leg muscles are still working in zone 2, so the mitochondria building effect is maintained. As your heart rate drifts up over a long session, the percentage of max heart rate changes very little, because your max heart rate is also increasing. If you test your max heart rate after only warming up 5-10 minutes, then test it again after exercising for about 1 hour, you will see this change.

[@mauriciorosales1259]

Group rides with a pace partner also works great for riding in a zone range. Just need to pick the right pace partner

[@LifeMaximus]

Hi Mauricio! Yes, pace partner rides are a great way to get zone 2 work in. Thanks for watching and commenting!

[@BluedotProductions]

The Pace Partners are great for more than just meeting their w/kg - but to maintain it! I find when I free ride, it's easy to drop below the top of my zone 2.

[@LifeMaximus]

Yes, the pace partners are a good way to stay on top of the power you need to generate to stay in Zone 2 as long as there is one that matches up with you. Doing that allows you to accumulate "Drops" and "Ride-Ons" at a good clip as well. Setting up a custom workout with the watts you need and the time you want to maintain is also a good way. Thanks for watching and commenting!

[@JBuchmann]

I'm too cheap to buy into Zwift. Instead, I just use my Wahoo app and set it's ERG mode to 175 Watts, which is about what I need for zone 2. And for entertainment watch KZbin on the laptop...

[@LifeMaximus]

That sounds like a great way to get your Zone 2 in as well as save some $$$! Thanks for watching and commenting!

[@truthisoutthere2695]

Great video. That was very helpful. Thank you

[@stephen_101]

Interesting video, thanks for sharing those ideas. I’m new to training / Zwift and pretty unfit so my heart rate / power correlation is all over the place, a 40 watt range. So until I get fitter I’ve been throttling my power so my heart rate always stays the same. Will be nice to see more consistency so I can target the power setting and get used to riding to a set pace. I do love this zone 2 training, even in 3 short weeks my power has increased more than I’d expected. Keep up the good work 💪

[@LifeMaximus]

Hi Stephen! Glad you enjoyed the video. Zwift is a great way to build overall fitness. If you are just starting out, I would say keep doing what you are doing which is focusing on the heart rate, keeping it in the right Zone 2 range for you. Then once you have built some fitness you can get a bit more exact with matching power to heart rate. Thanks for watching and commenting and happy Zwifting!

[@kingofmarsians21]

Excellent video. Exactly what I was looking for. Thank you!

[@coachNewman17]

If you designed your own Zone 2 workout, how do you determine your Zone 2 HR? Did you use (220 - age) * .7?

[@LifeMaximus]

No, I use my race-effort observed max heart rate of 174 and take about 70% as the starting point and then refine that by doing the "talk test". That gets me to a typical 118-125 for zone 2. I do plan on getting a proper lab test in the next few months to double-check that but for now the talk test works pretty well.

[@coachNewman17]

Awesome. Thank you@@LifeMaximus

[@richardmiddleton7770]

I use the Maffetone method which is 180 minus age +/- 5 beats. It's bang in the middle of my zone 2 based on FTP and all other platforms like Strava.

[@MysticMac000]

better to find your zone 2 as a % of your ftp. Hearth rate in very inaccurate

[@LifeMaximus]

Using % of FTP is a great way to dial in zone 2, especially when you combine it with a knowledge of what your HR is at FTP.

[@fabianbinder3681]

I would make the argument that HR is better for zone 2 training than watts. Heart rate drift is a non issue for zone 2 training since you don’t need to do short intervals but steady state training. Better than both is perceived exertion. As long as you can talk but have to put an effort in to do so, you’re in Zone 2.

[@Gledii]

hi there. is there a way in Zwift to identify all the zones based on heart rate measurements and power? i would like to simply know how my zones looks like. thanks

[@LifeMaximus]

I don't think so at this point. Everything on Zwift is based on power. I've figured out what power corresponds to what heart rate and once I do that I'm able to dial in the power I need for any type of heart rate based workout.

[@Gledii]

@@LifeMaximus ok, this i got it, but how do i know which heart rate reflects my zone 2? Ive heard some people saying that is the heart rate when you are talking at the phone (for ex.) and the person in the other side knows you are doing an excercise... any real scientifc way of measuring? how did u determined yours? thanks

[@fabianbinder3681]

@@Glediiyou should be able to talk, but it should be an effort to do so. Is you can talk without a problem, it’s too low. If you‘re barely able to talk, it’s too hard. Most of the gcn-Videos where they talk on the bike are pretty much zone 2.

[@Gledii]

just another thing: what is that zone color that zwift shows in the begining or end of a ride (on your 14:17)? i thought that was calculated by the software based on your max heart rate and corelating based on the %of max heart rate for each zone (like 60-70% for zone 2). if its not like this , how does Zwift build such charts? do you know?

[@99cya]

the biggest issue might be to really know the correct zone 2 values without going to a lab test.

[@quacker998]

Excellent video! Thanks for the detailed info - I’m trying to determine my zone2 while taking beta blockers and in heart failure which is fun 😅

[@Steveness100]

Just what I was looking for- thank you 👍

[@LifeMaximus]

Excellent!! Glad you found it helpful!

[@phreadi]

How do I determine what my zone two is? heart rate or watts?

[@pierrerivard4884]

Zone 2 is what % of your max hr?

[@randyppenner594]

Thanks! Very helpful. I’m surprised you didn’t mention the zwift ftp tests .

[@LifeMaximus]

Hey Randy! Glad you enjoyed the video. And, no, I didn't forget about the FTP tests at all. That will be the subject of another video-perhaps with me suffering. Stay tuned!

[@erichill5328]

@@LifeMaximus Thank you…! Anyway you could do a running zone 2 video that would show your running pace? Also how do you go about doing the calculations for running zone 2. I’m guessing you would just go on your heart rate and performing the zone 2 talk test. I use rucking with a 40 pounds and I just use the zone 2 talk test to keep it simple. Zone 2 has been shown to give greater life longevity also. Strength training alone doesn’t improve longevity but a lot but combining zone 2 with strength training like your doing is the key for longevity. Plus following a low sugar, low salt and low carb, moderate health fats and high protein diet approach. Have a fantastic weekend.

[@LifeMaximus]

Yes, I plan on doing a specific Zone 2 using running video. It can be a bit tougher than a bike trainer due to a few factors but there are a couple of ways to figure Zone 2 for running. Stay tuned!

[@erichill5328]

@@LifeMaximus awesome thank you very much 👍🏻👍🏻👍🏻👍🏻

[@Vijinger10]

Hello in another video on zone 2 , you said your Zone 2 HR is 123-132. In this you are saying it is 120-125. Is it because it is cycling, the range is less than running? thanks in advance

[@LifeMaximus]

I find that the range for either running or cycling seems to vary a little bit depending on the day, my sleep, anything like that. Every day is different but that being said, I find that doing the "talk test" while running usually gives a slightly higher heart rate that I can still talk. Maybe its because running is full-body/higher impact.

[@LordH3lmchen]

You can also put the trainer difficulty to 0% in free ride mode. Then hills would not increase the resistance of the trainer.

[@LifeMaximus]

Yes, you can do this which is another way to keep power fairly consistent. Thanks for the input!

[@troycollett8540]

I use a flat route or I do efforts.if I’m starting back after a break I don’t do 40 mins straight zone 2 but I do a few efforts at zone 2 to get the body used to it again

[@LifeMaximus]

Hi Troy! Your strategy is spot on! I think it's always smart to ease back into things after some time away from exercise. Rushing back into training oftentimes leads to a setback. Thanks for watching and commenting!

[@grantmcalpine6364]

Great video and explanation.

[@LifeMaximus]

Hi Grant! Thanks, I'm glad you enjoyed it. Hope you found it helpful!

[@nietzschegustav1397]

Thanks for this video … new to zwift . Appreciate it , greetings from Germany 🇩🇪

[@LifeMaximus]

Glad you found the video helpful. Zwift is a great tool for building fitness. Thanks for watching and commenting and we'll see you on Zwift!

[@richardwhitehead4684]

Is it possible to set up custom workouts based on HR levels? I normally just do free rides in a lower wpgk group and simply keep an eye on my HR. Problem with using power (for me) is that it starts to drop for a given HR as the ride goes on. Also, you must be in good shape for 2.2 wkpg to produce 125 bpm.

[@LifeMaximus]

I think that, for now, Zwift only lets you build custom workouts based on power. The Robo Pacers are a good option if there's one that matches your fitness.

[@richardwhitehead4684]

@@LifeMaximus thanks, hadn’t thought of the robo pacer. I’d just hoped HR could be used as the metric and that there might be pre designed polarized routines that used your FTP performance to set the zones. You’d that that would be a fairly simple data problem. For what Zwift costs (obscenely overpriced, imo), they should do this.

[@ccw22lr]

Super helpful, exactly what I was looking for thanks!!

[@LifeMaximus]

You are very welcome. Thanks for watching!

[@erichill5328]

Good stuff…!

[@LifeMaximus]

Thanks Eric, glad you enjoyed it!

[@TermoMST]

Great, exactly what I was looking for ❤

[@LifeMaximus]

Glad I could help!

[@benoittheminerandgamer]

The only way to find Zone 2 is by a FTP test.

[@fabianbinder3681]

Nah. Perceived exertion is more reliable than a percentage that’s used for all people alike.

[@joeseale1663]

thanks. now to get on the trainer and try to set it up.

[@LifeMaximus]

Hey Joe! Glad you found the video helpful. Let me know how you're doing using zwift for your zone 2 training.

[@tcblue3095]

Nice vid very helpfull 👍

[@LifeMaximus]

Thanks! Glad you enjoyed it.

[@LelandYarnell]

Beginner here. I've found on my first few rides that when I get to zone 2 and maintain that wattage, i can only keep that pace for 20-25 mins before my heart rate starts to increase. Would you say that the wattage is still accurate and over time I will be able to do the whole 45 mins? Thanks in advance and this video helped out a lot!

[@LifeMaximus]

Hi Leland! If you are just starting out it will take a while for your body to adapt. If your heartrate starts increasing after 20 minutes or so it could be due to the fact that your target HR is a bit too high. Maybe drop the wattage a bit and see what the result is. Or, it could be that your body is starting to get hot and this often causes HR to increase. Make sure you have a good flow of air around you when riding inside and that will probably help. Good luck with your training and thanks for the comment!

[@richardmiddleton7770]

180 minus your age is a good HR to aim for for zone 2, you can take 5 beats off if your new to it. It will take 5 minutes or so for your HR to get into zone 2, be patient and keep the power low.

[@andeez4663]

I have been using Zwift for my zone 2 for the last 7 weeks. One big problem: my power changes depending on my tiredness/food intake/time of day etc Sometimes with my BPM at 136 I ride at 185 watts, other days it is 205. the avg is about 195, so should I ride to 195 watts or 136 bpm? Great vid btw!

[@LifeMaximus]

Yeah, heart rate can vary quite a bit depending a lot of factors so it can be challenging sometimes to match it to watts. If you're wanting to get Zone 2 work, I'd follow heart rate 1st and adjust the watts to get the HR you want. Glad you enjoyed the video.

[@SuperOrcy]

you can use the up and down sliders to get the workout exactly into the zone if you are having a good or bad day. so start it at 190, and if you are struggling to keep heart rate in check, dial it down just a couple of watts till it lines up. same if you cant get into the zone, just bias it up a little those days.

[@chrismadge7292]

What is the obsession of having to stick to exact power or heart rate zone 2 levels? It doesn’t matter if you occasionally go above/below zone 2. As long as your average or normalised power is zone 2 you’ll be fine. Zone two doesn’t have to,be exact.

[@LifeMaximus]

Hi Chris. I agree that you don't have to stay 100% in zone 2 for general performance based training. Average/normalized power is usually a perfectly fine indicator. But, if you are doing zone 2 for the pure longevity/mitochondria building benefits, not performance benefits, the research suggests that you should try to limit time above zone 2 during the portion of the workout that you are trying to maximize those benefits. Thanks for your comment!

[@nicolas2838]

The problem with Z2 training on zwift is, sitting for 3-5 hours in front of your tv and doing the same cadence, the same power and just looking at the same pixels. Your legs just start to hurt from boredom.

[@LifeMaximus]

Yeah, spending a lot of time on the trainer can get tedious, even with all the interaction of Zwift. If you're spending 3-5 hours in zone 2 you must be doing A LOT of training. Training for general fitness/longevity means I'll rarely spend more than 2 hours on the trainer at a time. Thanks for the comment and happy Zwifting!

[@ronron2312]

Perhaps the answer is not to 3 to 5 hours doing zone 2. Also the exercise physiology data suggests only 70% of your training has to be zone 2 to get the maximum effect. This means that you can cycle zone 2 for 90 minutes and then increase to any other level for as long as your want after 90 minutes.

[@richardmiddleton7770]

3-5 hours is excessive for indoors! You can actually do less zone 2 indoors vs outside because your pedalling constantly, no traffic lights, junctions, tight corners, steep downhills etc. What makes the time seem to pass quicker is to switch from high to low cadence every 5 minutes.

[@tabottietjen3186]

Do you use Zwift for your zone 5 workouts? If not, how do you do your zone 4/5 workouts?

[@LifeMaximus]

Hi Tabot! I do my Zone 4/5 workouts in a variety of ways. I use Zwift but I also enjoy running, which is a great way to do harder efforts. I also have a Concept2 rower, which I use for all levels of cardio. In fact, today I used it for a zone 4/5 workout of 1 minute hard efforts. I'll be posting a video about the benefits of using a rowing machine for cardio, so stay tuned for that. Thanks for watching and commenting!