Nov 9, 2021 · Around 3 hours of cycling per week. Cycling is most often a mixed-intensity activity so we can estimate something like 2-4 hours of cycling per week to hit the recommendations from WHO. This should be enough to enjoy the basic cardiovascular and metabolic benefits that aerobic exercise offers.
Mar 2, 2020 · For Tempo and Sweet Spot intervals, he might hit the average power target that we are aiming for, but he’d be everywhere from zone 2 to zone 5. Now, when he tries to hit true 100% FTP intervals, of course that zaps into zone 5 and 6 will leave him struggling to complete the session, gain the adaptations, and see the FTP rise.
Feb 6, 2021 · It has been suggested and makes a lot of sense to me that I need more zone 2. I like zone 2. I am happy to try zone 2. But I can’t figure out where a smart place to start would be. Lots of what I have read says that it’s a waste of time under 3 to 5 hours… Sheesh. I hope not.
But how much zone 2 training per week is ideal? Iñigo recommends 3-4 days of zone 2 training per week. He also says 1 day is probably not enough, while 2 days might enable athletes to maintain current mitochondrial functioning, depending on thier fitness level.
Base on actual CTL you can come up with a total TSS number per week if your CTL is around 40 we would recommend starting with around 300-350 TSS per week. Don’t forget about periodization, you should be increasing your training load every week by about 3-7 TSS per day, which means 21-49 TSS per week. Recovery weeks!
Another way to slice is you should do 2 rides per week that take you longer than 24 hours to recover and all other rides should take 24 hours or less to recover. If you get on your bike the day after a Zone 2 ride and feel any soreness or reticence to ride then you went too hard. This is what pros are aiming for with Zone 2.
Going from 2 to 4 hours a week will make a difference for sure. Make sure your zone 2 is actually zone 2 though. People tend to just think zone 2 means easy, I go by the conversation test. In zone 2 you should be able to have a conversation, but feel slightly taxed by doing so. Think more walking up a hill, than a leisurely walk level of effort.
The average person who cycles at least three times a week can burn about 400 calories per hour on an exercise bike. If you are just starting out, aim for two sessions per week of twenty-five to thirty minutes each. As you get more fit, increase the frequency and duration of your cycling workouts, and incorporate high-intensity interval training.
Nov 16, 2023 · Ideally, you would do three to four days a week of Z2 to improve your level and two to maintain it. For weekend warriors with some training history, target three or four 45-minute sessions of Zone 2 training per week to make improvements. Competitive riders should do one-hour sessions as their baseline fitness is higher.
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how much zone 2 cycling per week
