Lollygag 40 d1
Z2 workouts focus on improving your aerobic fitness through easy-moderate intensity riding. These workouts should feel fairly easy, but they are still a crucial component of your base fitness and overall strength.
Coach Jack believes that you should not go hard all the time in your cycling training. Instead, you should take a more polarized approach, which means keeping your easy rides easy, and your hard rides hard. In addition, your long endurance rides are equally as important as your HIIT workouts.
Z2 workouts are completed at 56-75% of your FTP, which is far from the >80% FTP stress of Sweet Spot, Threshold, and VO2 Max intervals. Still harder than Z1 recovery rides, Z2 workouts give you a little boost of intensity without accumulating too much stress. These workouts are perfect for the base training period when you don't have much HIIT training stress.
- Author: rturpin
- Sport: bike
- Duration: 40 min
- Dominant zone: Endurance
- Intensity: 0.6
- Created: 2023-01-09T04:15:32.215Z
- Updated: 2026-04-22T10:59:30.176Z
Structure
- 7 min @ 40% (40w)
- 3 min @ 60% (60w)
- 5 min @ 60% (60w)
- 5 min @ 66% (66w)
- 5 min @ 67% (67w)
- 2 min @ 65% (65w)
- 5 min @ 66% (66w)
- 1 min @ 72% (72w)
- 2 min @ 50% (50w)
- 5 min @ 40% (40w)