The Time-Crunched Cyclist Podcast by CTS Minimum Durations for Effective Zone 2 Rides, Based On Your Fitness and Experience? (#225)
Dec 4, 2024
Delve into the world of Zone 2 training and discover how the duration of rides varies by experience level. Coach Adam Pulford breaks down minimum ride lengths for beginners, intermediates, and advanced cyclists. Learn why different athletes require distinct training doses to achieve optimal adaptations. This discussion focuses on how consistency and appropriate ride lengths can significantly enhance aerobic development for every type of cyclist.
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Zone 2 for Beginners
- Beginners benefit from just 30–45 minutes of Zone 2 riding.
- Prioritize consistency; aim for 4-5 sessions per week if possible.
Zone 2 for Intermediate/Masters
- Intermediate/Masters athletes need 60–90 minutes of Zone 2 for minimal benefit.
- Consistency remains crucial, especially over time for sustained improvement.
Zone 2 for Advanced/Elite
- Advanced/Elite athletes require 2–4 hours of Zone 2 to see progress.
- Their bodies adapt, needing more volume for further aerobic development.