How Fit Can You Get If You Only Trained In Zone 2

Global Cycling Network

22 Mar 202410:01

Summary

TLDRThe video follows an individual's journey to test the effectiveness of Zone 2 training on fitness improvement. After establishing a baseline fitness level and identifying their Zone 2 through tests at a sports science lab, the participant commits to six weeks of exclusive Zone 2 training. They seek professional advice to craft a training plan and document their progress, aiming to enhance their anaerobic zone, FTP, and overall endurance. The video leaves viewers in anticipation of the results after the six-week experiment.

Takeaways

🧪 The experiment aims to test the effectiveness of Zone 2 training on fitness improvement over a 6-week period.
🚴‍♂️ The subject will focus solely on training in Zone 2, aiming to improve aerobic fitness, FTP, and anaerobic capacity.
🏢 A visit to a sports science lab at the University of Bath is conducted to establish accurate baseline fitness levels and determine Zone 2 heart rate and power.
📈 The tests include a gradual ramp test and a step test to identify the intensity at which blood lactate and breathing rate increase, indicating the start of Zone 2.
💪 Zone 2 is believed to be the optimal exercise intensity for improving mitochondrial function and efficiency in the body.
🏆 The subject consults with a professional coach, Lawrence, who has experience with world-class athletes, to devise a training plan.
📊 Training in Zone 2 is recommended for beginners or those with lower fitness levels, aiming to build up riding capacity.
🔋 The importance of using both heart rate and perceived effort (RPE) during training is emphasized to ensure consistent intensity.
📈 The training plan starts with 4-6 hours per week of Zone 2 training and gradually increases over the 6-week period.
📝 The subject will log all rides on Strava and participate in indoor training sessions using Zwift, inviting others to join through the GCN club.
🤔 The outcome of the 6-week Zone 2 training experiment is uncertain, with the subject eager to see if there will be a noticeable improvement in fitness.

Q & A

What is the main focus of the speaker's experiment?
-The main focus of the speaker's experiment is to determine the effectiveness of Zone 2 training by exclusively training in this heart rate zone for six weeks and observing the changes in their aerobic fitness, FTP (Functional Threshold Power), and anerobic capacity.
How does the speaker plan to establish their baseline fitness level?
-The speaker plans to establish their baseline fitness level by conducting a fitness test at a sports science lab to get the most accurate results of their current fitness levels and to determine their exact Zone 2 heart rate and power output.
What are the three main aspects the speaker wants to improve with Zone 2 training?
-The speaker wants to improve their aerobic fitness, FTP, and anerobic capacity through Zone 2 training.
What is Zone 2 training and why is it considered effective?
-Zone 2 training refers to exercising at an intensity level that is within the lower end of an individual's lactate threshold. It is considered effective because it stimulates the mitochondria in the cells, improving their function and, in turn, enhancing the body's ability to convert food into energy, which can lead to better performance at higher intensities.
How does the speaker plan to find their Zone 2 without a sports science lab?
-The speaker mentions that there are several accurate methods available for finding Zone 2 without a sports science lab, which were covered in a previous video. They suggest watching that video for those interested in determining their Zone 2 without lab access.
What type of test did the speaker undergo at the University of Bath sports science lab?
-At the University of Bath sports science lab, the speaker underwent a gradual ramp test, increasing in intensity every minute, and a step test where power was increased by 20 watts every 4 minutes to determine their Zone 2 intensity level.
What factors did Jonathan Robinson analyze to determine the speaker's Zone 2?
-Jonathan Robinson analyzed the speaker's blood lactate levels, breathing rate, and the ratio of carbon dioxide in their breath to determine when their body was shifting metabolic gears and to find the exact intensity level of their Zone 2.
What was the coach's opinion on six weeks of Zone 2 training?
-The coach mentioned that he would only recommend six weeks of Zone 2 training if someone was struggling for capacity or if they wanted to build up the ability to ride for more hours in a week. He also noted that for well-trained athletes, six weeks might not be enough to see significant improvements.
What was the determined Zone 2 heart rate and power range for the speaker?
-The determined Zone 2 heart rate range for the speaker was between 135 to 150 beats per minute, and the power output range was around 120 to 140 watts.
How does the speaker plan to log and share their training progress?
-The speaker plans to log all their rides on Strava and will be doing many of their rides indoors on Zwift. They also invite others to join them by following them on GCN and participating in group rides at the GCN club.
What is the speaker's overall goal for the six-week training period?
-The speaker's overall goal for the six-week training period is to observe and document the effects of Zone 2 training on their fitness levels, with the hope of becoming fitter and potentially improving their cycling performance.

Outlines

00:00

🚴‍♂️ Experimenting with Zone 2 Training

The speaker embarks on a six-week experiment to test the effectiveness of Zone 2 training. They begin by establishing their current fitness level and determining their specific Zone 2 heart rate and power output through tests at a sports science lab. The goal is to improve their anaerobic fitness, FTP, and overall endurance. They consult with a professional coach to develop a training plan and will focus solely on Zone 2 training, aiming to ride in this heart rate and power zone exclusively throughout the six weeks. The speaker expresses both excitement and apprehension about the upcoming challenge and invites others to follow their progress on social media platforms.

05:03

🏆 Discussing Zone 2 Training with a Pro Coach

After receiving their test results, the speaker consults with coach Lawrence to discuss the Zone 2 training approach. The coach explains that while Zone 2 training can be beneficial for building up riding capacity, especially for those struggling with endurance, it's not typically a long-term strategy for professional athletes. The speaker's Zone 2 is identified as being around 120 to 140 Watts and a heart rate of 135 to 150 bpm. The coach emphasizes the importance of balancing power and heart rate during training, and suggests starting with 4 to 6 hours per week, gradually increasing the duration. The speaker is eager to begin their training plan and will be logging their rides online, inviting others to join them in their training journey.

Mindmap

Keywords

💡Zone 2 training

Zone 2 training refers to exercising at a moderate intensity level, which is believed to optimize mitochondrial function and improve aerobic capacity. In the context of the video, the speaker is undertaking a six-week experiment to train exclusively in Zone 2 to measure its effectiveness on their fitness levels. This concept is central to the video's theme as it explores the potential benefits of this specific training intensity on an individual's physical performance.

💡Anaerobic capacity

Anaerobic capacity refers to the ability of the muscles to perform high-intensity exercise for short periods of time without relying on oxygen. In the video, one of the goals the speaker has set for themselves is to improve their anaerobic capacity through Zone 2 training, which is an important aspect of athletic performance, especially in sports that require short bursts of intense effort.

💡Functional Threshold Power (FTP)

Functional Threshold Power, or FTP, is a term used in cycling to describe the highest average power a rider can maintain for an hour. It is a critical benchmark for cyclists and serves as a key indicator of a rider's cycling fitness. In the video, the speaker is interested in whether Zone 2 training can improve their FTP, which would suggest an overall increase in cycling performance.

💡Sports science lab

A sports science lab is a facility where scientific methods and technologies are used to study and enhance athletic performance. In the video, the speaker visits a sports science lab to accurately determine their Zone 2 heart rate and power output, which is essential for setting up their training plan. The lab's role is crucial in providing the speaker with the data needed to train effectively and scientifically.

💡Lactate threshold

Lactate threshold is the exercise intensity at which lactate starts to accumulate in the blood at a rate faster than it can be cleared. This is often used as an indicator of an individual's fitness level and endurance capacity. In the video, the speaker and the lab are looking for the intensity where blood lactate begins to increase, which helps in identifying the Zone 2 training intensity.

💡Heart rate

Heart rate is the number of heartbeats per minute and is a common measure used in fitness training to gauge exercise intensity. In the context of the video, heart rate is used in conjunction with power output to determine the speaker's Zone 2 and to monitor their training intensity throughout the six-week experiment.

💡Power output

Power output in the context of cycling refers to the amount of work done by the rider over a specific period of time, typically measured in watts. It is a critical metric for assessing cycling performance and designing training programs. In the video, the speaker's power output is analyzed to establish their Zone 2, which is found to be around 120 to 140 watts.

💡RPE (Rate of Perceived Exertion)

Rate of Perceived Exertion, or RPE, is a subjective measure of how hard an individual feels they are working during exercise, typically rated on a scale from 0 to 10 (or 6 to 20 in some cases). In the video, RPE is mentioned as a tool to ensure consistent perceived effort during training sessions, which is important for maintaining the correct training intensity in Zone 2.

💡Training plan

A training plan is a structured program designed to help athletes achieve specific fitness goals. In the video, the speaker seeks a professional training plan from their coach to ensure they are training effectively within Zone 2. The plan is tailored to the speaker's current fitness level and takes into account the need for gradual progression over the six-week period.

💡Zwift

Zwift is an online fitness platform that allows users to train indoors using smart trainers. It provides a virtual environment for cycling and running, where users can ride or run with others in a virtual world. In the video, the speaker mentions using Zwift for some of their indoor training sessions during the six-week Zone 2 experiment.

💡GCN Club

The GCN Club is a community platform for cycling enthusiasts, offering members access to exclusive rides, challenges, and content. In the video, the speaker invites viewers to join them on rides through the GCN Club, providing an opportunity for others to participate and engage in the speaker's training journey.

Highlights

The experiment aims to test the effectiveness of Zone 2 training on fitness and performance over a six-week period.

The subject will focus solely on training in Zone 2 to assess improvements in aerobic fitness, FTP (Functional Threshold Power), and anaerobic capacity.

A baseline fitness test is conducted to establish the subject's current fitness levels before beginning the Zone 2 training.

The subject visits a sports science lab at the University of Bath for accurate determination of Zone 2 boundaries.

The lab conducts a gradual ramp test and a step test to analyze the subject's physiological responses to different exercise intensities.

Zone 2 is described as the optimal exercise intensity for improving mitochondrial function and overall body efficiency.

The subject's Zone 2 power range is determined to be around 120 to 140 Watts, with a heart rate of 135 to 150 bpm.

Combining power and heart rate data is emphasized for accurate training intensity, especially considering individual physiological variations.

The training plan involves starting with 4 to 6 hours per week of Zone 2 training and gradually increasing the duration.

Heart rate is expected to be a reliable guide for training intensity, with power output increasing as fitness improves over the 6 weeks.

The coach suggests that Zone 2 training could be beneficial for those struggling with capacity or looking to build up more hours in the week.

The subject plans to log all rides on Strava and train indoors using Zwift, inviting others to join the GCN club for group rides.

The subject aims to become a human guinea pig to test the hype around Zone 2 training and its potential benefits.

The importance of finding the right balance between duration and intensity within Zone 2 training is discussed.

The subject's personal coach, experienced with professional athletes, is brought on board to design the six-week training plan.

The experiment's results will be discussed at the halfway point and after the six-week period, with updates provided on the subject's progress.