How Fit Did I Get Doing Zone 2?
Рет қаралды 533,627
Күн бұрын6 weeks ago Manon went to the sports science lab to do a step test and ramp test to find out her fitness levels and zone 2. Since then, she has EXCLUSIVELY trained in Zone 2. This approach has sometimes resulted in workouts where she hasn't even broken a sweat! So, we're asking: has this training made her any fitter? Join Manon to find out!
What has 6 weeks of zone 2 training done? 0:00
Manon’s training regime 0:34
How well did Manon stay in zone 2? 2:10
Will Manon’s results be better? 4:29
Step Test 5:23
Ramp Test 7:45
The results 9:25
What would be the difference doing harder effort training? 12:04
What would happen training this way for another 6 weeks? 12:47
Manon’s conclusion! 13:44
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@gcn 17 күн бұрын
What has your experience with zone 2 training been like? 👀 Let us know in the comments! 💬
@LaurentiusTriarius 17 күн бұрын
Zone 2 is known for its harsh conditions and cold temperatures. It can drop as low as -50 to -40 degrees F here. Because of this, some plants simply aren’t suited to grow in this zone... 😂
@mattburdock1734 17 күн бұрын
Pretty impossible tbh. Velcro up shoes, HR 49... pedal off down the road, HR 165 😂
@troycollett8540 17 күн бұрын
I mix it up on zwift for zone 2.sometimes I try to hold it for an hour and other times I do workouts with zone 2 efforts
@phenofinder9145 17 күн бұрын
@@LaurentiusTriarius 😂
@pandan8867 17 күн бұрын
I used the talk test proposed by Inigo san Milan as I do not have any fancy equipment, a lot of estimation. But what I think is Z2 has definitely improved my cardio.
@Kian987DM 15 күн бұрын
No matter how many times I repeat to myself "stay in Z2". A plastic bag carried by wind is enough to start a race in Z4 😭
@RLiuMRG 13 күн бұрын
Same, that’s why I’ve stayed almost exclusively indoors on a stationary cycle.
@joekavalauskas8767 12 күн бұрын
@@RLiuMRGid rather have the fresh air and vitamin d and random encounters than optimize 1 bio measure
@webb3201 9 күн бұрын
I have to stay inside to stay in 2….I just cant standing being seen outside running in z2 zone lol
@souslesbombes 7 күн бұрын
@@webb3201 I guess doing zone 2 in normal clothes with a commuter bike might ease that pain. I'm sure Z2 in lycra with a rocket of a bike is making it more painful.
@falsemcnuggethope 7 күн бұрын
The amount of noise is key for me. If I'm riding next to a busy road, I will ride faster automatically. If it's quiet, it's easier to ride slow.
@thedecliningcyclist3321 17 күн бұрын
As an older rider, this all sounds pretty much like what we used to call the ‘getting the miles in’ winter training rides
@joshschilz2951 17 күн бұрын
Right? Time on the bike goes a lot further than people realize.
@KeithFlint350 17 күн бұрын
yeah, just today you need a power meter, smart trainer, Zwift subscription and two VO2Max lab tests at the beginning and the end
@thedecliningcyclist3321 17 күн бұрын
@@KeithFlint350 well the only scientific advice back then was the older guys telling you not to use the big ring till May and just spin little gears everywhere, mind you that was often 42x23 so it wasn’t that little compared to todays bikes. Oh, and to eat a banana every hour ….. I still have a pathological hatred of bananas 30 years later
@JJBpilot 17 күн бұрын
@@thedecliningcyclist3321you forgot to say it was a fixed gear also!!!
@KeithFlint350 17 күн бұрын
@@thedecliningcyclist3321 science is just another religion
@pwjairplanes181 17 күн бұрын
I started cycling at the beginning of 2023, no cycling background at all. My brother in law was doing triathlons and was on my case about fitness. He told me just do zone 2 it’s not hard. I was 227-230 pounds totally out of shape. I finally gave in and tried it. I did zone 2 for a year straight, I lost 30 pounds! Starting this year I hired a cycling coach. Surprise, surprise 80 percent of my training time is still zone 2 :) My brother in law is now the one getting dropped ;)
@paxundpeace9970 17 күн бұрын
Now it is your turn to push your brother on.
@gcn 16 күн бұрын
Awesome! Sounds like you're smashing it 🙌 What's your next goal?
@bikesbeersbeats 16 күн бұрын
Zone 2 is also the most efficient at burning calories from fat stores while minimizing muscle loss.
@geopolityk1160 15 күн бұрын
How much is that in normal people metrics -kg?
@Temporalplace 15 күн бұрын
@@geopolityk1160 30 pounds its about 13+kg. Just googe "pound o kg" it will be faster than leaving a coment
@davidstanley9726 17 күн бұрын
I joined you from week one. It has been a great experience. As a 60 year old cyclist of 40 years, aging has taught me that training must change as my age has. I get more out of lower intensity than I did when I was younger. Recovery time is critical as I age. Here are my 7 week results. Starting FTP - 195 Ending FTP - 226 That's a huge difference for what felt like low intensity consistent riding. Sooooo Goood!
@keithmaclure9101 17 күн бұрын
👏 nice!
@mathias8013 17 күн бұрын
Nice! That’s a crazy amount of FTP gained in just seven weeks.
@linux_master_race 17 күн бұрын
Woah! That is incredible!
@agamemnonhatred 16 күн бұрын
Pretty much as Manon said: Outside cycling very difficult to stay in zone 2, inside very boring.
@gcn 16 күн бұрын
Whoop whoop! keep smashing it 🙌 Have you got a goal FTP in mind?
@robertcrabtree7782 17 күн бұрын
As a former distance running coach, my biggest problem was getting athletes to understand that all out every day is not the answer. That “no pain no gain” attitude still persists. Thank you for showing once again that science does show the way!
@paulpro2010 17 күн бұрын
Yeah i train my athletes with running power and getting them to slow the hell down can be frustrating.
@mattiamaroso 17 күн бұрын
Personally, I believe that the reason behind this attitude (no pain no gain) is because in order to have the addictive endorphin effect, that makes you feel great after a workout, you need to feel the exertion. A zone 2 workout is 1)boring, 2) not addictive at all (so much less gratifying than a full gas effort), and for me, that I don't care about performance or improvements, not worth my time, simply because it doesn't give me the feeling that I look for when cycling/swimming/exercising in general. So, interesting video, but I won't change my attitude of training full gas all the time. But it's a matter of what each of us wants to get out of exercise...for me is just the feeling that I gave everything :)
@gcn 16 күн бұрын
Times are changing 🙌 Chilled zone 2 rides are the way to go!
@87togabito 16 күн бұрын
@@mattiamarosohonestly I don’t get why they think that way. I love my indoor z2 rides because I can game on a console while riding on the trainer; can’t do that when I’m barely surviving on my threshold sessions 🥲
@paulgrimshaw8334 16 күн бұрын
It’s true that times are changing. Everyone now wants “easy”, so that’s a simple message to sell. But it’s not really accurate or effective. VO2 Max and muscular strength are essential for strong riding. Neither increase particularly well when training is restricted to Zone 2. You know this… it’s been covered elsewhere by GCN. Zone 2 is great for recovery rides. It’s better than sitting on one’s ass too. But you must mix training… Zone 5 intervals, Zone 4 threshold rides, and yes, Zone 2 recovery rides. Selling Zone 2 on its own does a disservice to those wishing to increase their riding fitness to the maximum extent possible.
@helmutgusten3124 17 күн бұрын
It is good to know that just having a long and enjoyable ride is good for improving. Our cycling group is too much focused on riding faster and faster, and in the process people are being dropped literally and socially. Good experiement!
@TwiinStar1224 17 күн бұрын
One thing I enjoy about my club is there are a lot of different ride levels. There's Advanced for the people who want to zoom, intermediate where the pace is good but nobody gets dropped, and social pace which I mostly stay in zone 1 for. You might need to make your own slower paced group!
@someinconsequentialusernam7799 17 күн бұрын
I normally shoot for zone 5 and above, just because, and a month ago, I had an owie so I couldn’t go as hard as I normally do on the stationary bike. I took it easy that day, but the next time I rode outside on the bike, I had so much more power. Now, if I could just force myself to do zone 2 on days when I’m not injured. 🤔
@andrewmcalister3462 17 күн бұрын
Zone 2 only must have been torture for an ex-trackie. 😂 Well done Manon - it's great to see some of the data behind the zone 2 recommendations.
@gcn 16 күн бұрын
Hahaha a real test of patience here 🤣
@ianboyes4414 17 күн бұрын
Well done! The end of the ramp test was the face of someone who had given absolutely everything. Kudos 🎉
@gcn 16 күн бұрын
Manon smashed this 🙌
@CoachTZ28 15 күн бұрын
I wrote a book about the importance, and benefits, of zone 2 training back in 2007; Base Building for Cyclists. I did the exact same testing on athletes back then with 6 week before/after zone 2 focus training with similar results. Great to see this training method getting some discussion/attention again. It's not a new idea! It wasn't a new idea when I wrote Base Building for Cyclists in 2007, but I wanted to communicate the importance of zone 2 base training to athletes that were often training too hard too often. One misunderstanding has been that base training is just riding around easy all day. Thank you for reminding riders that you need to be riding in zone 2, and not in zone 1, in order to stimulate adaptations and realize these benefits. Zone 1 is for warm up, cooling down, and recovery rides. Zone 2 is for base training. Thank you for sharing your experience and data! Brought back memories of doing this with my athletes many years ago. Great video, great information.
@ffskierdune6226 16 күн бұрын
The graph presented shows blood lactate above 2 mmol/L. Zone 2, as defined by San Millan, is a blood lactate between 1.7 and 2 mmol/L. The power improvement stated (140 to 160 watts) in Zone 2 is still a blood lactate level above 2 mmol/L. What was Manon's heart rate and watts at a blood lactate level between 1.7 and 2 mmol/L when she started and then after the six weeks? Manon's Zone 2 training improved her Zone 3 and beyond zones, but did her actual Zone 2 improve? The graph does not show this. Please clayify
@kizzysmith6151 17 күн бұрын
Historically I trained full gas as much as possible. Now after a 5 year break from anything over 15 miles I am training for a 115 mile ride. I have been following zone 2 training plan and am finding, that I can train more frequently and do longer rides and am seeing measurable improvements week on week. I’m 4 weeks away from the event and feeling confident that I will cover the distance, albeit not that fast. On real rides (away from the turbo) HR blows out the top on the climbs but then quickly comes back.
@veganpotterthevegan 17 күн бұрын
Practically anyone would have told you that just going full gas as much as possible is a bad idea😂. The same thing goes for avoiding anything over 15miles unless your schedule just doesn't allow for it
@danieldugal4057 17 күн бұрын
What about the ramp test?
@NitroniumGaming 17 күн бұрын
What event? Cts?
@gcn 16 күн бұрын
That's awesome! Keep it up 🙌 Sounds like you're smashing it 115 miles is very impressive 🤯 Some of these tips might help 👉 kzfaq.info/get/bejne/d79khbGQnZi4oI0.html
@chefdeparty 17 күн бұрын
The weather here in Scotland was terrible earlier in tbe year so i decided to train indoors while watching pro races for 2 hours a day for 50 days. I dropped 13kg weight so far and my average speed has increased from around 20kph to 26kph for each ride. I dont have access to lab testing but i feel a lot fitter and a lot lighter and about to treat myself to a new Giant TCR for some out door rides now the weather's improved. 😂
@Woopigmavs 6 күн бұрын
TCR
@urouroniwa 17 күн бұрын
That was a pretty crazy increase. I'll be honest, looking at the original lactate curve, I couldn't see how hey were coming up with 140 watts for LT1. Lactate was clearly increasing at that level. But with this second test, the 160 watt level is really clear. As the researcher said, it didn't really matter since you were training to heart rate. But what floors me is the improvement in only 6 weeks. I can see that I'm missing a trick by not doing some longer rides. Thanks for this series!
@richardneel6953 17 күн бұрын
Have to think age also plays a role as well. Would be interesting to see a similar test (with similar fitness level subjects) for maybe a 40 year old and 60 year old.
@xuchenglin6256 14 күн бұрын
Nah, probably she just didn't ride much nowadays, so the baseline is "detrained". To me it's obviously this is the case. For a well-trained and actively-training personel no such drastic change could be achieved in just 6 wks... Or you'll making all the Olymplians who train 20-30 hrs/wk a joke -- otherwise they can just do this easy stuff on and on and on and the lactate level will just approaching zero. If only thing to take home probably it's the consistency/frequency. With this program the frequency is the biggest change here. Not the length. Or in a simpler terms, just ride more.
@ridercanada1 17 күн бұрын
I was going to do a VO2 max ramp test next week. I'm thinking of cancelling it after watching this! Manon, you are a beast.
@Markhypnosis1 17 күн бұрын
Don't cancel it. You still need to train your vo2 max. This video is just about sticking to zone 2 during the base building phase. Then you incorporate higher intensity into your sessions, but still keeping most of your rides to zone 2.
@boollyboolly 17 күн бұрын
Lol at naming and shaming the 'well actually" dudes pointing out she momentarily went into Z3!❤
@wrusst 17 күн бұрын
It's not shaming if your purposely running an experiment of Z2 only but hitting Z3 . Ironically the power zones suggest 80/20 . I don't care either way but being a white Knight for blurring the results isint a flex .
@Paksusuoli95 17 күн бұрын
Sounded to me they were pointing that out in jest... But getting offended is "in" these days.
@edgerat 16 күн бұрын
@@Paksusuoli95 or just being twats
@scninja07 14 күн бұрын
Either it’s in jest or could be misogynistic peeps. lul
@Paksusuoli95 13 күн бұрын
@@scninja07 Good citizen, always on the watch for wrongthink.
@jackroman8821 17 күн бұрын
Best video I've seen on the actual implementation and then validation of Zone 2 training of a consistent block of time. Great job!
@uramis00 17 күн бұрын
I love this vid. I'm a big believer of Seiler's heirarch of training needs and this vid further helps that point. I also love that the coach was pointing that out near the end. Also that coach is a real hype bro and I love him for that too. Another thing is I also kinda feel what Mannon felt, that it didn't feel like I was "training" but every so often you get that feeling of "Did I get stronger" or "That segment felt real good/easy(compared to previous attempts). Edit: I further love this vid just coz Manon.
@paperskyscraper9191 16 күн бұрын
Finally Manon! You are the best. I thought I'd never find the result I'm so glad you posted this. I've been searching this every few days.
@butchgreene8718 13 күн бұрын
The amazing thing is I bought Davis Phinnie's book in the early 90's, used a Polar heart rate monitor & learned all of this back then and did fantastic fitness wise with it. The book laid out very well that your LSD (Long Slow Distance) Zone 2 was the hardest phase of training because it was so damn boring & felt pointless, yet would improve your cycling the most dramatically. Now...we're being shown Zone 2 training for a new generation of riders who think this science is new. It's been around for so very long.
@robinbennett6853 17 күн бұрын
I’m 71 and started riding about 4 years ago. I was a squash player for 40 years, playing 3 to 4 times per week, so base fitness was pretty good. I found Zone 2 on the trainer over the winter to be key to beginning the outdoor season in great shape. Your results make sense and I encourage others to try it out. The key is time, you have to put in the hours on the saddle. It can be excruciatingly boring, so a good book on Audible really helps pass the hours.
@cvaxsurf 17 күн бұрын
Thank You for sharing the research and results!!! Getting confident answers is very difficult to find as many athletes don’t want to share what works best!
@TheMarman57 17 күн бұрын
Hi Manon, I love your videos training tips and examples, keep it up you're giving such brilliant insights into both competition/racing, and recreational cycling. I am currently following a "Grand Fondo" Garmin training plan, and it is working really well for me. Most ( probably around 85%) of the rides are in zone 2 because I'm in the build-up phase and already I have increased my MAX VO2 from 37 around 8 weeks ago to 46 and recently (today) rode 45 km spending around 45mins at 32-34kmh with my HR at 130 so for me riding the majority of my rides in zone 2 is definitely working. My zone 2 is 110-150Watts and I often have to "come off" the pedals a bit because I'm finding it very easy to stray into 170Watts or higher without feeling any real difference in effort, so as you alluded to; it's quite difficult to remain in the specified range for long rides, but I think as long as you keep adjusting and trying to stay within it, the training effect seems to work. My other rides which are 2-a-week are full on intervals of varying power and duration but they are killers and together with the zone 2 training seem to be getting me where I need to be for racing my bike later in the summer. By the way I am 67 years old.
@CoolGray7Man 17 күн бұрын
I'm a senior rider now, not racing, but when I was racing many years ago we (my racing club) would do Zone 2 (that's what it's called now) after our racing season into the cooler months. It was a social thing to ride slower and we didn't have to train for races. When the spring came and we got serious rides in it was a lot easier and we reached a greater fitness level for our races.
@gcn 16 күн бұрын
Those winter base miles are often done at perfect zone 2 pace 👌
@VinceViglione 17 күн бұрын
I was eagerly anticipating this video. Thanks for sharing your results!
@gcn 16 күн бұрын
Glad you enjoyed it! What's next for Manon? 👀
@davidparker8475 17 күн бұрын
My favorite video with Manon to date. Very insightful for the every day guy or gal rider.
@kouzman 17 күн бұрын
Great segment! Thanks for the time invested!
@General1Cal 17 күн бұрын
Def a benefit, best results I ran 5 miles with a much decreased HR, from 155 to 135-140.
@PumpkinVillage 17 күн бұрын
Very good content and results. Like how Manon really gives it her all. Take care and ride safe, Al
@sevenrats 17 күн бұрын
I did 3 days of zone 2 and 1 day VO2 Max internals all winter and got faster that i did last year doing mostly of sweet spot and VO2 Max. And the best part... It's easier!
@ancientfifer 17 күн бұрын
64 y.o. Rider four months after my second total hip replacement in two years. Training for a week of riding in the Dolomites first week of July. I’ve been doing a combination of Zone 2 and hard efforts and mixing the two on weekends on long 4-6 hour rides in the mountains. I’ve been doing it more sporadically and getting 12-15 hours in a week. This will help me be a little more intentional and organized going into my last month of prep before tackling my dream ride vacation. Getting out the training plan spreadsheet now.Thank You Manon for such a well delivered lesson!
@KelvinSuddith 17 күн бұрын
You are impressive! I hope that I’m still moving that well when I’m your age, and I wish I was as consistent as you are, now. Hope your training goes smoothly and that you have a wonderful trip
@hoppers6899 16 күн бұрын
Great going. Same age and one hip replacement. Don’t do anything like your distance but ride consistently. Good to see someone demonstrating that a hip replacement is not an impediment to riding.
@ancientfifer 16 күн бұрын
@@KelvinSuddith Thanks Man! That means a lot!
@ancientfifer 16 күн бұрын
@@hoppers6899 Thanks! I had met another local rider who had both hips done a few years ago and he is in late 60s and still cranking up the steep climbs. We have one climb that gains 3,000 vertical feet in 9.2 miles. I have a love/hate relationship with it but go back week after week. Stubbornness is half the battle with rehab and a professional PT friend agrees, LOL
@hoppers6899 16 күн бұрын
@@ancientfifer that’s savage! I try to do my local hill 3x per week but it’s only 4km/96m (2.5m/312ft). Technology has given me a gift so not going to waste it. Plan to ride until I go into the box! Also still play baseball (not well) so I agree about the stubbornness. Just got to have a crack. Too many people give up. Good luck with the event!
@alan614 8 күн бұрын
Loved this! Thanks for making this. Its very encouraging for me.
@NeilLavitt 17 күн бұрын
Great film and study Manon. I really appreciated your honesty by sticking to the facts.Zone 2 has definitely helped me develop base fitness coming back from some poor health. I found I missed the anaerobic fitness to keep up with surges by it definitely gave me the ability to ride long and recover better. What would work well now would be to add the harder efforts and see how that helps the adaptations.
@RowerRob76 14 күн бұрын
THANK YOU, Manon, for doing this! Very insightful.
@markbaker5345 16 күн бұрын
At 1:09 Manon was reining it in so much she was peddling backwards. Great video Manon, loved you gave your insights into the training rather than just before and after numbers.
@nml5536 16 күн бұрын
been waiting for this video! thank you!
@DrLamp 15 күн бұрын
Amazing experiment and amazing results! Love this stuff.
@willanderson1983 17 күн бұрын
I've been looking for this update!
@davidmacdonald3500 14 күн бұрын
I’m really impressed by the vulnerability which Manon is prepared to share in this series (and likewise Dan in his new challenge). I can’t imagine it’s easy for elite athletes to talk about how their performance has dropped off (even if it is now growing again 😃) and yet it’s great for us to see the journey they’re going through and better understand what works. 👏
@ramsden35 17 күн бұрын
Brilliant, been waiting for this.
@gcn 16 күн бұрын
We hope you enjoyed it? 🙌
@tommyjoj 13 күн бұрын
Well done you. I did something similar two winters ago where I sat at exactly the top of zone 2 for every ride. I was doing 9/10/11/12 hour weeks then back to 9 on a repeat cycle. Alot on the kickr but I managed it outdoors also. So I did 5 months over the winter and my power went for 208w to 262w. I was amazed at the results. Your video has made me realise how I can improve it more. Thanks for the great content.
@fotmheki 17 күн бұрын
Well done Manon! 👏 Thanks for this testing and all hail to Z2! 🙌
@linux_master_race 17 күн бұрын
Absolutely fascinating! Thank you so much for putting the work in and all of the details.
@gcn 16 күн бұрын
Our pleasure 🙌 With Manon's new found fitness, what should Manon's next challenge be?
@hondasaurusrex6998 15 күн бұрын
Being of rather ye olde age I spend my winter months pedaling sessions on my stationary bike. But I've noticed it helps me get back to regular road riding a lot faster then not riding it in the winter months. As of late if its raining then i hope on the stationary beast as well just to "keep the legs spinning". Good stuff Mannon, looking forward to what you will show us next.
@questgivercyradis8462 17 күн бұрын
Congrats Manon on a good training experiment! Going to ride up and down some hills with less "stay in Zone 2" concerns now to have some fun? I tried my Garmin intervals training workouts, and it really did not work at all where I live. Stoplights all over, and hills. High power for 30s? Sorry, stop light! Recovery or zone 1? Haha there's the hill! I liked seeing that Manon improved with what is generally a "go ride the bike comfortably" sort of feel. Honestly that makes me feel better about ditching the Garmin recommended training - it made riding less fun. "Just ride the bike" for endurance improvements? Heck yeah. If I want to do some free form training, just go hard up a hill when I get to it.
@karlsquire8148 17 күн бұрын
I have been waiting for this vid, thanks that was great, its hard to believe something that takes so little effort, at least physically can have such an impact.
@gcn 16 күн бұрын
Crazy isn't it! If you fancy a deeper dive into zone 2, this video should help 👉kzfaq.info/get/bejne/mqiSfpBh286RlGw.html
@mberteig 17 күн бұрын
Fantastic!!! Thanks for doing this experiment and sharing the results.
@gcn 16 күн бұрын
Manon smashed this! What should she take on next?
@alexisbehindyou5858 17 күн бұрын
Really interesting! Great vid.
@fb19700101 17 күн бұрын
"Hopefully 300 watts" - what a look to camera!
@svenhermansson 17 күн бұрын
Ive gone from 203 watts in december to 285 watts in april with 80-90 % zone 1 and 2, 1 to 7 ouers rides and still 2 months to go to raceday 👌🚴♂️💨🤣🤣
@vladf777 17 күн бұрын
how many hours do you ride per week those are some impressive gains
@svenhermansson 17 күн бұрын
@@vladf777 im over 5000 km so far this year, houer vary alot, 2 weeks back it was 6 houers, this week its 14 houers one 6 one 7 and one recovery ride today, then I do weights and I walk
@justinf1343 17 күн бұрын
That's very impressive. I'm going to try this in November and try it for 4 months
@orionw 17 күн бұрын
Nice to see some numbers; I've also started of this season with way more lower intensity rides than usual and seeing some improvements to years before. Was a bit frustrating at first when you get to a nice stretch of road and just want to go full gas, but you get used to it. Doing some of the lower intensity training on relaxing gravel paths in nature has also been a nice change of pace.
@chrisdavidson911 17 күн бұрын
Of all the GCN videos i’ve seen, this is the one i’ve been most interested in and waiting for! Cruising speed is pretty much as fast as i can medically sustain/average for any noteworthy distance, zone 2 is basically flat out.
@gcn 16 күн бұрын
Everyones zone 2 will be different 🙌 If you need some help finding yours, with will help 👉kzfaq.info/get/bejne/p72DgLeTzJa0Y4k.html
@stevenqirkle 17 күн бұрын
I have had some great results with zone 2 training for the last 6 weeks. Lost 10 Kg, and power output increased dramatically. I also just feel so much more comfortable (butt, hands, neck and shoulders) after putting in some long hours on the bike, and my position has gotten way more aerodynamic. Today I went out for my first interval session of the year and could not believe how good I felt. I definitely think almost entirely zone 2 at the start of the season is the way to go - and try to get in as many hours as possible. One thing I’ll add - IMO it’s important to have some (short) climbs on your long rides even if they take you out of zone 2 for a bit. They really help to empty the tank, and get the most out of your long rides. Just try to take them as slow as possible.
@justinf1343 17 күн бұрын
Really interesting. Thanks for sharing.
@KennethFritsch 17 күн бұрын
Great video of practical training !!
@lifeisabeautifulride 17 күн бұрын
Thank you for the inspiration! I'm starting my zone 2 training today with an FTP test on Zwift. I'm training for my first century 😄 Wish me luck!
@DaveWills23 15 күн бұрын
To make Zone 2 interesting also you could do cadence intervals which are at zone 2 but OBS different rpms. This is what I give to my athletes. E.g 1min at 100rpm 2mins at 90rpm x 10/20. Lots of variations to zone 2. Also progressive sessions from low zone 2 to high zone 2.
@dorydiavelone3531 17 күн бұрын
Great work Miss Manon, yes I do a combination, as I too don’t have the time to do 3-4 hour rides!!
@voidcomm14 17 күн бұрын
Very nice, I do cycling indoors most of the time to keep my health and sometimes get really frustrated to not keep a 168-175 pace in my daily trainning. I do not have the power meter but the hr monitor I do, I'll definitely add more varietie type of trainning in my routine, congrats and thank you, you are lovely! Take care, awesome work!
@aaiibbing 6 күн бұрын
Love this! They didn’t really discuss the different shapes of women’s anatomy, but when I was searching for the perfect saddle I learned the difference between “innies” and “outies”. It was such an aha! moment. Changed my life. I finally found a saddle which works and also finally understand why so many of my female cycling friends never experienced painful chafing or used chamois cream before!
@ComandanteNissaro 17 күн бұрын
I actually like training in Zone 2 and fitting in efforts twice a week to add resistance. With my lifestyle it works because I use my commute to train.
@miguelesteban8775 17 күн бұрын
That lactate dip after the 1st test is awesome. :) Aerobic system is working. Yay!
@dereknovaes4217 16 күн бұрын
Love this! Well done and than you!
@christopherhaak9824 17 күн бұрын
One thing that I will say after having done quite a bit zone two training is to focus more on RPE, rate of perceived exertion. Once you know and understand your body, it's a much more accurate way of staying in zone two. Accounts for day to day body changes and lets you work right at the edge of the zone easier. Also accounts for the fact that your zone two output will change over time as fitness changes. As noted, zone two works.
@andymonis5368 16 күн бұрын
HI Manon, great video, very pleased for you. Zone 2 for me seems to allow me to do more rides more often (about 5 x 1 hr per week) in and around work, then a weekend longer ride or sportief. I seem to recover better now than before zone 2.
@turboseize 17 күн бұрын
A wise man once said: ride your bike, ride your bike, ride your bike.
@brianrichards350 17 күн бұрын
As a corollary "If trying to decide on whether to go on a hard ride or easy ride, the correct answer is 'yes'. Ride as hard or long as you wish, but ride."
@Adonis-qj1nq 17 күн бұрын
Great job and video @Manon
@jansprij2858 16 күн бұрын
After getting Corona in October last year and the flu 2 months later, which had a great impact on my health. It dropped my VO2 massive. The zone 2 training helped me getting back in shape over the past 3 months. And now almost back at the same number in the VO2 elite group for a 62 year old.
@recumbentrocks2929 2 күн бұрын
Fascinating stuff Manon. I don't feel so bad about just going out for a gentle ride now.
@murrays1555 16 күн бұрын
7 years ago, I got a Garmin 1030 and HR strap. I read about Z2 training and started trying to stay out of Z3 on my typical 20 mile rides. It took me a solid month of trying to get over a mid ride 8% hill below Z3 and that was mid season with a couple thousand miles in my legs. Now, most of my solo rides are Z2 and it's almost trivially easy to make it over that hill in Z2 and last year, I road up the Tourmalet going just a few beats into Z3. I've most definitely increased my power output in the lower zones!
@duathlete827 17 күн бұрын
Coming from a period of not riding your bike much, you of course, are going to increase your fitness regularly riding your bike in ANY zone. Lots of hard work for you either way. Thanks for your efforts to provide content.
@gcn 16 күн бұрын
Zone 2 can be a great way to get people back onto bikes, it's a little less intimidating that going out on a smash fest 😉
@lieblingsleguan1591 16 күн бұрын
@@gcnIf you live in a flat area that is. Coming back to riding heavily overweight, I would have to stick to flat boring roads in my area and that would make me quit fast. I simply can't go up 10+% hills while strictly sticking to zone 2 but that hilly terrain with lots of turns makes me love riding my bike.
@nerdexproject 17 күн бұрын
Loved the experiment! :D
@felixbelanger2659 15 күн бұрын
Congratulations Manon! Super inspiring :)
@stopspammingmesrsly 16 күн бұрын
2 of the best videos gcn have ever done
@P8qzxnxfP85xZ2H3wDRV 10 күн бұрын
This Z2 training definitely shows on your face. The before and after is really visible. Which comes as a surprise, since you really didn't start out as a slouch. What an amazing glow up.
@petergarner 17 күн бұрын
Great video, Manon (as usual). For me, all of this recent focus on zone 2 has been so beneficial because I normally want to go hard and steady (I doubt I'm alone in this). So now I have a new focus for my training, and, to be frank, it's helped me just get out and have more fun rides, where I don't feel the need to push.
@gcn 16 күн бұрын
This is what it's all about! When you start finding riding run again you know you're doing something right 🙌
@SlingsAxes 10 күн бұрын
We appreciate your efforts, Manon.
@MrDavejkings 17 күн бұрын
Another really interesting video, thank you. It would be really interesting to see your progress Manon over a much longer period, say 12 months, and take us viewers along with the training plan. To understand what could be achieved in 12 months would be fantastic!
@jimmythelips 16 күн бұрын
Im 52 have done December January February riding solely HR below 135 for the mallorca 312. No idea of my ftp or actual Z2. But it certainly improved my riding. Outside every other weekend when i could then doing an hour here and there when i have my kids. Increased training in march and april to simply increasing cadence. 312 achieved and now riding longer faster at lower HR than before by around 15bpm.
@LivandTrekGoCycling 17 күн бұрын
Interesting video. Thank you Manon 👍🚴💪
@Patrik6606 17 күн бұрын
Great information 😊
@jamescostello2558 15 күн бұрын
As a runner I've been zone 2 training for the last 6 months and had a revelation. Looking at my past easy runs I was in low zone 3 for a lot of them even though they felt easy. It was hard at first every time i hit a hill the HR would fly up and I had to walk 10-20m to stay in zone 2. I had to slow my pace down for a 4:30/ km pace for easy runs to 5:15/km and on hills at first I had to walk some sections 10-20m just to stay in that zone. I've noticed over time those those easy runs have got easier and the pace has gone from 5:15/km to 4:50/km and in addition my HR has dropped in zone 2 considerably. However, the biggest change I've noticed is that workouts in Zone 3 are harder to raise the HR meaning I need to run faster to get there which has meant my speed development has come along nicely. For example a workout in zone 3 that I'd have been running 3:55/km for HR would be moving north to zone 4, over time at the same pace HR has come considerably down. In addition I'm less sore coming into hard workouts and more recoved.
@cb6866 17 күн бұрын
Thanks Manon , Lawrence and crew. ....are you going to keep going ? AND. well done you !
@jimthompson8812 17 күн бұрын
Thank you Manon, and coach!
@mitchatkins7402 17 күн бұрын
Glad to see it actually improves
@chrispyy606060606 13 күн бұрын
Congrats Manon, great improvements!
@ewanmackenzie6777 17 күн бұрын
Awesome Manon, we need this kind of proof to show it works as generally zone 2 feels like it is to easy to get any real benefit but you showed us, thanks so much. What's next?!
@wurzlitzer 17 күн бұрын
This was an amazing video man on fairplay, has inspired me to try and do some more zone 2 and build in some running at zone 2. Very informative thanks for making this video
@gcn 16 күн бұрын
You're one swim away from a triathlon 😉
@nm0519 17 күн бұрын
Thanks for the video Manon . I'm going to change my training to see if I can get better results.
@kulinskit 6 күн бұрын
So, I did a similar experiment to yours. I had the test at the beginning and end of my experiment, only Zone 2 cycling, almost all of which was on a trainer, one hour rides, for a total of 85 hours between mid February and the end of April. My Zone 2 top heart rate (as measured by the aerobic thresshold) improved from 101 in February to 131 at the end of April. The testing facility told me I started out with "Aerobic Threshhold syndrome" (artificially low aerobic threshhold level) from too much time spent exercising in higher zones before I came to them to be measured. I'm in my 50s and don't have any kind of a history of being trained or in especially good physical shape.
@rodbrown8306 17 күн бұрын
This is an amazing video, love to know about this stuff because I use the home trainer a lot!...great video thx....would like to see some evaluations on home trainers, since most of us have one, yet I never see anything about them evaluated...just a thought!
@markusmencke8059 17 күн бұрын
Been riding indoors around Z2 this whole spring (since February), also going by heartrate mostly. Plus some interval sessions and Vo2max. Resulted in a PB for my preferred “test loop” in the Rhine and Ill river Valleys a few weeks back. 138 km and 650 metres elevation, in just under 5 h (including a bottle refill and snack stop). 20 min faster than ever. (55 years and a bit overweight)
@vladf777 17 күн бұрын
Im trying to get my FTP to 300 by November. I have mostly been doing hard rides, I'm going to start adding in longer zone 2 rides thanks to this video
@andymcinroy 17 күн бұрын
I've been doing loads of Z2 training as part of my Marmotte prep. The power I can hold while maintaining a static heart rate at the top of my Z2 range for 2 hours has risen from 180W back in November to 220W now (May). It's helped me avoid overtraining and injury. Anyone who has held Z2 in erg mode on a trainer for 2 hours knows that it's not exactly easy. I'm convinced that it works, provided you have the time to do it. Doing it on the trainer is a good way to keep control and avoid going into Z1 or Z3, although I do add 6x4min blocks in Z3 just to add in some variety into what can be a very boring session.
@EvilGerbil 17 күн бұрын
Zone 2 training helped me in sports, professional life, and personal life. Simply put, it taught me that fast doesn’t last, and pace wins the race… I no longer max effort everything. I now max out my time at manageable paces. Makes everything better in the long run..
@hughbike 17 күн бұрын
I don't know how many of your turbo sessions were on Zwift, but it's a brilliant way to stay in Z2 IMO...the robopacers are always filled w/ plenty of folks ready for a chat (or not)...I am sorry I missed your group rides. Congrats on your improvement and thanks a ton for these videos, they are extremely helpful to me
@gcn 16 күн бұрын
We're always on Zwift 🙌 It's such a great tool in keeping those indoor workouts fun 🥰
@tricia3114 10 күн бұрын
Really good stuff
@davidharrold9189 17 күн бұрын
Great results!!!
@tonysadler5290 17 күн бұрын
At 67, zone 2 is my gemeral state and as far as I get. - Zone 3? and beyond !😂😂😂
@yeyeTF2 17 күн бұрын
yea, i mean training works. if you look at Manon's strava you can see months of basically nothing before this 6 week block. i reckon if she did a 'normal' training plan with 1-2 days of intensity a week and throw in a long ride (4-6 hrs) all her numbers would have seen larger improvements than 6 weeks of 130-160w to me (from the intro) it sounds like it was hard for her to train outside to maintain that zone and that she got bored with it and liked some endurance intervals her coach provided. to me it sounds like a fun experiment but not something to try ourselves
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