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

Summary

The 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.