The Roadman Cycling Podcast How Much Zone Two Should I Do? - Rider support
May 23, 2025
Delve into the great training debate as experts discuss the all-important balance of slow rides versus speed work. Discover the science behind the 80-20 rule for endurance training and learn how to master cycling intensity through zone one and zone two training. Gain insights into the importance of periodization and individualized workout plans to enhance performance without burnout. Plus, unlock the secrets to enjoying your rides while still building speed with a flexible approach to training. It’s a game changer for cyclists!
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80-20 Training Balance
- The ideal training balance is 80% easy and 20% hard work, backed by extensive research.
- Intensity, frequency, and duration all drive long-term athletic progress with frequency favored by lowering intensity.
Benefits of Slow Zone Training
- Zone one and two riding improves aerobic capacity, mitochondrial density, and fuel efficiency.
- These low-intensity rides enlarge your 'engine' and increase your training volume sustainably.
Why You Need High Intensity Too
- Training only slow will build endurance but limits performance in sprinting and high-intensity efforts.
- You need about 20% high intensity to develop power and race-specific fitness.