What Is Zone 2 & How Can You Find Yours?
Global Cycling Network・12 minutes read
Training in zone two is gaining popularity for fat utilization, FTP improvement, and mitochondrial function. Dr. Inigo San Millan recommends a conversation test to find zone two accurately.
Insights
- Training in zone two is crucial for maximizing fat utilization, improving FTP, and enhancing mitochondrial function by stressing type 1 muscle fibers without switching to glycogen burning fast twitch fibers, making it an efficient exercise intensity.
- Dr. Inigo San Millan recommends a conversation test to identify zone two, emphasizing that talking should feel slightly forced but not impossible, highlighting the importance of individualized methods over generic power or heart rate percentages for accurate determination.
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Recent questions
What is zone two training?
Zone two training focuses on exercising at an intensity where maximum fat burning occurs, benefiting type 1 muscle fibers.
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Summary
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Efficient Zone Two Training for Cyclists
- Training in zone two is gaining popularity due to its efficiency in utilizing fat for energy, improving FTP, and enhancing mitochondrial function.
- Zone two is the exercise intensity where the maximum fat burning occurs, stressing type 1 muscle fibers without switching to glycogen burning fast twitch fibers.
- Dr. Inigo San Millan suggests a conversation test to find zone two, where talking should feel slightly forced but not impossible.
- Using power or heart rate percentages to determine zone two may not be accurate as it varies based on individual fitness levels and mitochondrial function.
- A metabolic test at a lab can accurately pinpoint zone two by analyzing expired gases and lactate levels, indicating fat or carbohydrate usage.
- The test protocol involves a progressive step test on a static bike, gradually increasing wattage to determine the fat max stage.
- Zone two typically ranges from 230 to 260 watts and 150 to 162 beats per minute, with a clear shift from fat to carbohydrate usage beyond 260 watts.
- To effectively train in zone two, maintain consistent pedaling and avoid intense efforts that can disrupt metabolic state for up to 30 minutes, while also balancing higher intensity training for overall cycling goals.
