1. What is Zone 2 in Cycling?

Zone 2 refers to a moderate intensity training zone that corresponds to 60-70% of your Functional Threshold Power (FTP). This zone is primarily aerobic and is used for building endurance and improving fat metabolism.

2. How Does the Calculator Work?

The calculator uses the Zone 2 formula:

Where:

• \( FTP \) — Functional Threshold Power in watts
• \( 0.6 \) — Lower bound multiplier
• \( 0.7 \) — Upper bound multiplier

Explanation: The calculation provides the power range (in watts) you should maintain for Zone 2 training based on your FTP.

3. Importance of Zone 2 Training

Details: Zone 2 training improves aerobic capacity, increases mitochondrial density, enhances fat utilization, and builds endurance without excessive fatigue.

4. Using the Calculator

Tips: Enter your current FTP in watts. The value must be greater than 0. For best results, use an FTP value from a recent test.

5. Frequently Asked Questions (FAQ)

Q1: How often should I do Zone 2 training?
A: Most training plans include 2-3 Zone 2 sessions per week, typically longer duration rides (90+ minutes).

Q2: Can I estimate my FTP if I haven't tested?
A: While possible, it's better to perform an actual FTP test (20-minute or ramp test) for accurate results.

Q3: How does Zone 2 feel?
A: You should be able to maintain a conversation with slight breathlessness. It's challenging but sustainable for long periods.

Q4: Should heart rate correlate with power zones?
A: Generally yes, but heart rate can lag and be affected by other factors like fatigue, heat, and hydration.

Q5: How long until I see improvements from Zone 2 training?
A: Consistent training typically shows measurable improvements in 6-8 weeks.