Workouts
Workout
Training focus · Zone 2 · 56–75% FTP
Zone 2 cycling workouts
Go slow now. Get fast later.
Zone 2 is steady aerobic riding at roughly 56–75% of FTP — hard enough to stress your aerobic system, easy enough that you could hold a conversation the whole time. It is where most of the volume in a well-built training week belongs, because it grows mitochondrial density and fat-burning capacity without the recovery cost of intervals.
51
free sessions
30–270
minutes
56–75%
of FTP
Free to ride No account needed to start Works with Bluetooth smart trainers ERG mode holds the watts
Start here
Three ways in
Don’t scroll all 51 sessions on day one. Pick the one that fits the time you have, press start, and the trainer does the pacing.
The way in
Ollie’s Zone 2 Tour Des Stations Training
Shortest session in the set. Ride it today.
30
min
0.66
intensity
The staple
Endurance Base 1 – 60m
The session you will come back to every week.
60
min
0.61
intensity
The long haul
Long Ride Zone 2 (4hr+)
Block out the time. This one builds depth.
270
min
0.63
intensity
Why it works
The physiology, briefly
The hardest part of Zone 2 is discipline: riding outside, terrain and traffic constantly pull you out of the zone. On a smart trainer in ERG mode the resistance holds you at the target automatically, which makes the trainer arguably the best place to do this kind of work.
Every workout below is free to ride. Open one, connect your trainer (or use simulation mode), and the app controls the power target for you. Set your FTP first so the targets land in the right zone.
How to run it
Conversational the whole way through. You should finish wanting more.
- 01Set your FTP first — Zone 2 only works at the right watts.
- 02Ride in ERG mode and let the trainer hold the target for you.
- 03Keep cadence relaxed, around 85–95 rpm.
- 04If you could not hold a conversation, you have left the zone. Back off.
The full set
All 51 zone 2 sessions
Under 40 minutes
1 sessionEndurance
Ollie’s Zone 2 Tour Des Stations Training
Work on the upper and lower ends of zone 2 with four blocks of four-minute efforts. The intensity does not exceed 6/10 RPE.
30 minIF 0.66
Zone 2
Endurance
GCN
+3 more
40 to 70 minutes
2 sessionsEndurance
Endurance Base 1 – 60m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
60 minIF 0.61
Zone 2
Base
Durability
Endurance
Endurance Ride 1 (1.0h)
Zone 2 endurance builder. Keep it steady.
60 minIF 0.59
Endurance
Zone 2
Long Ride
Over 70 minutes
48 sessionsEndurance
Endurance Ride 2 (1.2h)
Zone 2 endurance builder. Keep it steady.
72 minIF 0.60
Endurance
Zone 2
Long Ride
Endurance
Endurance Base 2 – 75m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
75 minIF 0.62
Zone 2
Base
Durability
Recovery
Recovery Week: 1hr Zone 2
1 hour Zone 2 with 2x30sec spin-ups (high cadence, low resistance). Recovery week workout.
76 minIF 0.61
Recovery
Zone 2
Base
Endurance
Endurance + Tempo Finish 10m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
80 minIF 0.64
Zone 2
Tempo Finish
Endurance
Endurance Foundation
Steady Zone 2 ride to build aerobic base.
80 minIF 0.61
Endurance
Zone 2
Endurance
Endurance + Tempo Finish 12m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
82 minIF 0.64
Zone 2
Tempo Finish
Endurance
Endurance + Tempo Finish 14m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
84 minIF 0.65
Zone 2
Tempo Finish
Endurance
Endurance Ride 3 (1.4h)
Zone 2 endurance builder. Keep it steady.
84 minIF 0.61
Endurance
Zone 2
Long Ride
Endurance
Endurance + Tempo Finish 16m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
86 minIF 0.65
Zone 2
Tempo Finish
Endurance
Endurance + Tempo Finish 18m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
88 minIF 0.65
Zone 2
Tempo Finish
Endurance
Endurance Base 3 – 90m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
90 minIF 0.62
Zone 2
Base
Durability
Endurance
Zone 2 + Torque (60min)
Monday: Aerobic maintenance with leg speed drills and torque intervals. Flush out Sunday fatigue while building muscular force. 4x1min fast pedaling + 4x(10min Zone 2 + 5min torque @ 50-60 RPM).
93 minIF 0.57
Zone 2
Torque
Leg Speed
+2 more
Endurance
Endurance Ride 4 (1.6h)
Zone 2 endurance builder. Keep it steady.
96 minIF 0.61
Endurance
Zone 2
Long Ride
Endurance
Endurance Base 4 – 105m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
105 minIF 0.63
Zone 2
Base
Durability
Endurance
Zone 2 + Torque (5min)
90-120 min continuous ride. Every 15 min, do 5 min at 50-60 RPM high Zone 3. Building force & durability.
105 minIF 0.59
Zone 2
Torque
Muscular Endurance
+1 more
Endurance
Endurance Ride 5 (1.8h)
Zone 2 endurance builder. Keep it steady.
108 minIF 0.62
Endurance
Zone 2
Long Ride
Endurance
Zone 2 + Torque (90min)
Monday: Extended version. Aerobic maintenance with leg speed drills and torque intervals. 4x1min fast pedaling + 5x(10min Zone 2 + 5min torque @ 50-60 RPM).
108 minIF 0.57
Zone 2
Torque
Leg Speed
+2 more
Endurance
Zone 2 + Torque (3min)
90-120 min continuous ride. Every 15 min, do 3 min at 50-60 RPM high Zone 3. Muscular endurance & glute activation.
110 minIF 0.58
Zone 2
Torque
Muscular Endurance
+1 more
Endurance
Zone 2 Endurance 90min
1.5 hours strict Zone 2. Fat oxidation & mitochondrial signaling. Keep power steady, conversational pace.
110 minIF 0.62
Zone 2
Endurance
Fat Oxidation
+1 more
Endurance
Endurance Base 5 – 120m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
120 minIF 0.63
Zone 2
Base
Durability
Endurance
Endurance Ride 6 (2.0h)
Zone 2 endurance builder. Keep it steady.
120 minIF 0.62
Endurance
Zone 2
Long Ride
Endurance
Recovery Endurance 2h
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
120 minIF 0.55
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Endurance Ride 7 (2.2h)
Zone 2 endurance builder. Keep it steady.
132 minIF 0.62
Endurance
Zone 2
Long Ride
Endurance
Low Intensity Endurance 2h15
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
135 minIF 0.59
Endurance
Zone 2
Low Intensity
+2 more
Recovery
Recovery Week: 2hr Zone 2
2 hours strictly conversational pace Zone 2. Recovery week. Allow adaptation.
140 minIF 0.63
Recovery
Zone 2
Base
Endurance
Zone 2 Endurance 2hr
2 hours strict Zone 2. Fat oxidation & mitochondrial signaling. Keep power steady, conversational pace.
140 minIF 0.63
Zone 2
Endurance
Fat Oxidation
+1 more
Endurance
Endurance Ride 8 (2.4h)
Zone 2 endurance builder. Keep it steady.
144 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Long Ride Zone 2 (2hr)
Sunday: Recovery week. Shortened to 2 hours. Still pure Zone 2 for mitochondrial benefits.
150 minIF 0.62
Long Ride
Zone 2
Mitochondrial
+3 more
Endurance
Low Intensity Endurance 2h30
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
150 minIF 0.60
Endurance
Zone 2
Low Intensity
+2 more
Endurance
Endurance Ride 9 (2.6h)
Zone 2 endurance builder. Keep it steady.
156 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Aerobic Durability 2h45
Long low-intensity durability ride with gentle cadence changes late in the session. The goal is time in zone, not intensity.
165 minIF 0.60
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Endurance Ride 10 (2.8h)
Zone 2 endurance builder. Keep it steady.
168 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Endurance Ride 11 (3.0h)
Zone 2 endurance builder. Keep it steady.
180 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Low Intensity Endurance 3h
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
180 minIF 0.61
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Endurance Ride 12 (3.2h)
Zone 2 endurance builder. Keep it steady.
192 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Low Intensity Endurance 3h15
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
195 minIF 0.61
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Long Ride Zone 2 (3hr)
3 hours Zone 2. Mitochondrial density. Keep power steady, no surging on hills. Fuel with 60g carbs/hr to preserve immune function.
200 minIF 0.64
Long Ride
Zone 2
Mitochondrial
+1 more
Endurance
Endurance Ride 13 (3.4h)
Zone 2 endurance builder. Keep it steady.
204 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Aerobic Durability 3h30
Long low-intensity durability ride with gentle cadence changes late in the session. The goal is time in zone, not intensity.
210 minIF 0.61
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Long Ride Zone 2 (3hr)
Sunday: The most important ride. 3 hours pure Zone 2. Mitochondrial density & fat oxidation. Keep strictly Zone 2 - shift gears on hills. Fuel 60g carbs/hr.
210 minIF 0.63
Long Ride
Zone 2
Mitochondrial
+2 more
Endurance
Endurance Ride 14 (3.6h)
Zone 2 endurance builder. Keep it steady.
216 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Endurance Ride 15 (3.8h)
Zone 2 endurance builder. Keep it steady.
228 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Long Ride Zone 2 (3.5hr)
3.5 hours Zone 2. Mitochondrial density. Keep power steady, no surging on hills. Fuel with 60g carbs/hr.
230 minIF 0.64
Long Ride
Zone 2
Mitochondrial
+1 more
Endurance
Long Ride Zone 2 (3.5hr)
Sunday: Week 2 load. 3.5 hours pure Zone 2. Extended by 30 min. Mitochondrial density & fat oxidation.
240 minIF 0.63
Long Ride
Zone 2
Mitochondrial
+2 more
Endurance
Low Intensity Endurance 4h
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
240 minIF 0.61
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Long Ride Zone 2 (4hr) + Fatigue Resistance
4 hours total: 3.5hr Zone 2 + 20min Tempo at end. Fatigue resistance training. Mimics race demands.
250 minIF 0.65
Long Ride
Zone 2
Tempo
+2 more
Endurance
Long Ride Zone 2 (4hr)
4 hours Zone 2. Mitochondrial density. Keep power steady, no surging on hills. Fuel with 60g carbs/hr.
260 minIF 0.64
Long Ride
Zone 2
Mitochondrial
+1 more
Endurance
Long Ride Zone 2 (4hr+)
Sunday: Week 3 overload. Longest ride of the month - 4+ hours pure Zone 2. Maximum mitochondrial stimulus.
270 minIF 0.63
Long Ride
Zone 2
Mitochondrial
+2 more
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Zone 2 training FAQ
What power is Zone 2 for cycling?
Zone 2 is usually defined as 56–75% of your FTP. If your FTP is 250 W, that is roughly 140–185 W. Heart-rate-wise it lines up with about 60–70% of max heart rate for most riders.
How long should a Zone 2 workout be?
Benefits start at around 45–60 minutes, and longer is better if your schedule allows. Many riders do 60–90 minute Zone 2 rides on the trainer midweek and save longer sessions for the weekend.
How many Zone 2 rides per week should I do?
In a polarized or pyramidal week, two to four Zone 2 rides surrounding one or two interval days is a common structure. Zone 2 is low-stress, so it can fill most of your available training time.
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