{"id":1829984,"date":"2026-03-16T12:15:35","date_gmt":"2026-03-16T09:15:35","guid":{"rendered":"https:\/\/analyse.optim.biz\/?p=1829984"},"modified":"2026-03-16T12:15:35","modified_gmt":"2026-03-16T09:15:35","slug":"the-magic-zone-a-deep-dive-into-zone-2-and-how-taking-it-steady-has-become-the-worldtours-go-to-training-strategy","status":"publish","type":"post","link":"https:\/\/analyse.optim.biz\/?p=1829984","title":{"rendered":"The magic zone \u2013 A deep dive into zone 2 and how taking it steady has become the WorldTour&#8217;s go-to training strategy"},"content":{"rendered":"<p>[analyse_image type=&#8221;featured&#8221; src=&#8221;https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-1920-80.jpg&#8221;]<\/p>\n<p><article class=\"page-content-onecol flex-1\nnews-article article\n\"><\/p>\n<div class=\"widget-area-group widget-area-group-2col flex flex-wrap box-border\">\n<div id=\"widgetArea16\" class=\"widget-area basis-full md:basis-2\/3 widget-area-g-md-vp-2-3 widget-area-g-lg-vp-2-3 widget-area-g-xl-vp-2-3 page-widget-area-16\">\n<div data-widget-type=\"hero\" id=\"hero\" class=\"clear-both widget widget-hero widget-hero widget-hero-hero widget-hero widget-hero-fter-news\">\n<div class=\"news-article\">\n<header data-component-name=\"Article:Hero\">\n<nav class=\"breadcrumb\" aria-label=\"Breadcrumbs\">\n<ol>\n<li>\nCycling Culture\n<\/li>\n<li>\nTraining\n<\/li>\n<\/ol>\n<\/nav>\n<h1>The magic zone \u2013 A deep dive into zone 2 and how taking it steady has become the WorldTour&#8217;s go-to training strategy<\/h1>\n<div class=\"kiosq-member-label\"><span class=\"kiosq-member-label-text\"><b>MEMBER EXCLUSIVE<\/b><\/span><\/div>\n<div class=\"byline-social\">\n<div class=\"byline\">\nFeatures<\/p>\n<div class=\"text-[13px]\"><span><br \/>\nBy<br \/>\nZach Nehr <\/span><span><br \/>\nlast updated<br \/>\n<time data-component-name=\"UI:DateTime\" datetime=\"2026-03-16T15:41:24Z\" class=\"relative-date\"><br \/>\n16 March 2026<br \/>\n<\/time><\/span><\/div>\n<\/div>\n<p class=\"strapline\">Zone 2 training is one of cycling&#8217;s many buzzwords, but what actually is it, and how have the pros turned an &#8216;easy tempo all-day&#8217; training technique into a structured and potentially race-winning performance strategy?<\/p>\n<\/div>\n<aside class=\"mx-auto mb-4 flex items-center justify-start mx-0 my-5 p-0\" id=\"affiliate-disclaimer\" data-component-name=\"AffiliateDisclaimer\" data-hawk-message=\"Affiliate disclaimer removed because hawk deemed there are no affiliate links on this page\">\n<p class=\"text-700 mb-2 text-[12px] leading-[18px] md:text-[13px] [&amp;&gt;a]:text-gray-700 [&amp;&gt;a]:underline\">\nWhen you purchase through links on our site, we may earn an affiliate commission. Here\u2019s how it works.\n<\/p>\n<\/aside>\n<\/header>\n<\/div>\n<\/div>\n<div data-widget-type=\"contentparsed\" id=\"content\" class=\"clear-both widget widget-contentparsed widget-content widget-contentparsed-content widget-content-parsed widget-content-parsed-content_document \">\n<div class=\"wcp-item-content\">\n<section class=\"content-wrapper\">\n<div class=\"box less-space hero-image-wrapper\">\n<figure class=\"mb-0\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-1920-80.jpg.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-1920-80.jpg.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-1440-80.jpg.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-1280-80.jpg.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-1200-80.jpg.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-1024-80.jpg.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-970-80.jpg.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-480-80.jpg.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-320-80.jpg.webp 320w\" sizes=\"100vw\" \/><figcaption class=\"mt-2\"><span class=\"credit\">(Image credit: Getty Images\/Illustration by Michael Rawley)<\/span><\/figcaption><\/figure>\n<\/div>\n<div id=\"article-body\" class=\"text-copy bodyCopy auto paywall-locker\">\n<div data-analytics-id=\"utility-bar\" id=\"utility-bar\" class=\"flex justify-between items-center py-2 border-t border-b border-gray-300 border-solid mb-5 mx-auto\" data-component-name=\"UtilityBar\" data-mrf-recirculation=\"utility-bar\">\n<div class=\"flex gap-2 text-[#333] subcontainer\">\n<div class=\"relative tooltip-container\" role=\"tooltip\">\n<div data-component-name=\"Social:Dropdown\" role=\"menu\" id=\"utilitybar__dropdown--share\" aria-labelledby=\"utilitybar__button--share\" class=\"absolute left-0 top-full w-44 bg-white rounded-md shadow-md border border-neutral-200 z-[9996] list-none m-0 py-2 px-3 border-solid\">\n<ul class=\"!m-0\">\n<li class=\"!p-0 !m-0 list-none border-b border-gray-200 border-solid\">\n<li class=\"!p-0 !m-0 list-none border-b border-gray-200 border-solid\">\n<p>Facebook<\/p>\n<\/li>\n<li class=\"!p-0 !m-0 list-none border-b border-gray-200 border-solid\">\n<p>X<\/p>\n<\/li>\n<li class=\"!p-0 !m-0 list-none border-b border-gray-200 border-solid\">\n<p>Pinterest<\/p>\n<\/li>\n<li class=\"!p-0 !m-0 list-none border-b border-gray-200 border-solid\">\n<p>Email<\/p>\n<\/li>\n<\/ul>\n<\/div>\n<div class=\"max-sm:hidden tooltip absolute left-1\/2 bg-gray-900 text-white text-xs leading-none px-3 py-1.5 rounded-md z-[10001] whitespace-nowrap\" id=\"tooltip-share-this-article\" role=\"tooltip\" aria-hidden=\"true\">\nShare this article\n<\/div>\n<\/div>\n<div class=\"relative tooltip-container\" role=\"tooltip\"><span class=\"ml-1 sm:ml-1.5 font-base text-xs\"><span class=\"font-normal\">0<\/span><\/span><\/p>\n<div class=\"max-sm:hidden tooltip absolute left-1\/2 bg-gray-900 text-white text-xs leading-none px-3 py-1.5 rounded-md z-[10001] whitespace-nowrap\" id=\"tooltip-join-the-conversation\" role=\"tooltip\" aria-hidden=\"true\">\nJoin the conversation\n<\/div>\n<\/div>\n<\/div>\n<div class=\"flex gap-2 text-[#333] subcontainer\">\n<div class=\"relative tooltip-container\" role=\"tooltip\">\n<p>Follow us<\/p>\n<div class=\"max-sm:hidden tooltip absolute left-1\/2 bg-gray-900 text-white text-xs leading-none px-3 py-1.5 rounded-md z-[10001] whitespace-nowrap\" id=\"tooltip-add-us-as-a-preferred-source-on-google\" role=\"tooltip\" aria-hidden=\"true\">\nAdd us as a preferred source on Google\n<\/div>\n<\/div>\n<div class=\"relative tooltip-container\" role=\"tooltip\">\n<div role=\"dialog\" class=\"hidden fixed inset-0 z-[999999999999999999] bg-[#33333370] flex items-center justify-center p-6 newsletter-modal\" data-batch-endpoint=\"https:\/\/newsletter-subscribe.futureplc.com\/v2\/submission\/submit_batch\" data-batch-source=\"302\" data-component-name=\"Newsletter:Modal\">\n<div class=\"bg-neutral-100 rounded-xl shadow-xl w-full lg:w-2\/3 xl:w-1\/2 p-6 relative max-h-[95vh] overflow-y-auto\">\n<div id=\"newsletter-capture-modal\">\n<div class=\"sm:text-xl text-base font-bold text-black mb-3 p-0 bg-inherit font-ui-heading\">Get the Cyclingnews Newsletter<\/div>\n<p class=\"text-gray-600 mb-4 text-sm sm:text-base font-article-copy\">The latest race content, interviews, features, reviews and expert buying guides, direct to your inbox!<\/p>\n<div data-component-name=\"Newsletter:NewsletterForm\">\n<hr class=\"modal_hr mt-3 mb-4 h-px bg-gray-300 border-0\">\n<div class=\"modal_footer block text-left opacity-80 text-[.8em] leading-[1.3em] mt-2 [&amp;&gt;a]:underline font-article-copy\">\nBy submitting your information you agree to the Terms &amp; Conditions and Privacy Policy and are aged 16 or over.\n<\/div>\n<\/div>\n<\/div>\n<div id=\"newsletter-modal-confirmation\" class=\"hidden\">\n<p class=\"sm:text-xl text-base font-bold text-black mb-3 p-0\">You are now subscribed<\/p>\n<p class=\"text-gray-600 mb-4 text-sm sm:text-base\">Your newsletter sign-up was successful<\/p>\n<div id=\"newsletter-modal-confirmation__userlogin\" class=\"hidden\">\n<hr class=\"my-5 h-px bg-gray-300 border-0\">\n<div class=\"items-start flex flex-col h-full justify-between\">\n<div class=\"flcw-text pb-5 pt-2 leading-[1.3]\"> An account already exists for this email address, please log in.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"max-sm:hidden tooltip absolute left-1\/2 bg-gray-900 text-white text-xs leading-none px-3 py-1.5 rounded-md z-[10001] whitespace-nowrap\" id=\"tooltip-subscribe-to-our-newsletter\" role=\"tooltip\" aria-hidden=\"true\">\nSubscribe to our newsletter\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p id=\"7e469217-188a-449c-ad5c-cf7aee224200\">The strongest rider on your local group ride might have an FTP of 350 watts. If you&#8217;re in the company of cycling&#8217;s elite, maybe there is a rider with a 380w or even 400w FTP, or functional threshold power \u2013 meaning the highest average power that rider can produce for an hour. A true FTP test is a lung-bursting effort, an all-out, one-hour time trial.<\/p>\n<p>FTP is seen as the absolute limit, the hardest that you can go for a sustained period of time. Zone 2 is something completely different \u2013 it is your aerobic threshold, the highest average power that you can produce without accumulating a significant amount of lactate. In other words, your body can clear lactate as quickly as it&#8217;s producing it when you&#8217;re riding in zone 2.<\/p>\n<p id=\"7e469217-188a-449c-ad5c-cf7aee224200-2\" class=\"paywall\" aria-hidden=\"true\">A well-trained cyclist can ride in their zone 2 for hours on end. Given proper fueling, a cyclist should be able to ride in zone 2 all day without a significant amount of fatigue. Professional cyclists use zone 2 to build their aerobic engine, the foundation upon which their higher power outputs are built. By riding so many hours in zone 2, they improve their mitochondrial density, fat oxidation, and overall endurance without accumulating excess fatigue.<\/p>\n<p><span class=\"article-continues-below block py-2 text-sm\">Article continues below <\/span><\/p>\n<aside data-component-name=\"Recirculation:ArticleRiver\" data-recirculation-type=\"inline\" data-mrf-recirculation=\"Trending Bar\" data-nosnippet class=\"clear-both pb-0 pt-2 mb-4\"><span class=\"\n            flex\n            after:content-[''] after:flex-1 after:ml-4 after:my-[0.7rem] after:border-t after:border-solid after:border-t-[#ccc]\n            before:content-[''] before:flex-1 before:mr-4 before:my-[0.7rem] before:border-t before:border-solid before:border-t-[#ccc]\n            font-article-heading pb-0 !text-base uppercase sm:text-sm font-bold\n        \"><br \/>\n            You may like<br \/>\n        <\/span><\/p>\n<ul class=\"flex flex-col gap-0 m-0\">\n<li class=\"m-0 list-none border-b border-solid border-[#ededed] py-2\" data-recirculation-id=\"recirculation-card-1\" data-analytics-id=\"recirculation-inline-1\" data-mrf-recirculation=\"recirculation-inline-1\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/TYHSNBLfjyhwGtMNkQni7V-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/TYHSNBLfjyhwGtMNkQni7V-150-80.jpg.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">&#8216;We have to protect our riders from burnout&#8217; \u2013 How teams balance performance, success and mental wellbeing against the growing demands of pro cycling<\/span><\/li>\n<li class=\"m-0 list-none border-b border-solid border-[#ededed] py-2\" data-recirculation-id=\"recirculation-card-2\" data-analytics-id=\"recirculation-inline-2\" data-mrf-recirculation=\"recirculation-inline-2\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/7UstRqry6qfZFGZJ3rPjTW-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/7UstRqry6qfZFGZJ3rPjTW-150-80.jpg.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">&#8216;Small percentages can make a huge difference&#8217; &#8211; What&#8217;s the science behind cycling&#8217;s long-range attacks?<br \/>\n<\/span><\/li>\n<li class=\"m-0 list-none border-b border-solid border-[#ccc] py-2\" data-recirculation-id=\"recirculation-card-3\" data-analytics-id=\"recirculation-inline-3\" data-mrf-recirculation=\"recirculation-inline-3\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-250-80.png.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-150-80.png.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">How tracking your period, heart rate and vital stats can help female cyclists with performance \u2013 and where should we still &#8216;use our feeling first&#8217;<\/span><\/li>\n<\/ul>\n<\/aside>\n<p class=\"paywall\" aria-hidden=\"true\">Both FTP and zone 2 are crucial to cycling performance. They are both key training zones and physiological markers (or limits) that we use to base our training. The strongest cyclists in the world, like Tadej Poga\u010dar, have FTPs above 450W and zone 2 power between 300-350W.<\/p>\n<p class=\"paywall\" aria-hidden=\"true\">The advantage of higher numbers in each marker depends on your role within a team.<\/p>\n<p>If you are the team leader and the out-and-out race winner, you want as much explosive power as possible so that you can attack and drop your rivals. On the other hand, a domestique doesn&#8217;t typically care how much power they can produce for three to five minutes. Instead, they need to be able to ride on the front of the peloton all day \u2013 sometimes every day, for three weeks straight in a Grand Tour.<\/p>\n<p class=\"paywall\" aria-hidden=\"true\">In this article, we&#8217;ll take a deep dive into zone 2, what it is, and how pros improve it. How is it possible that some pros have a zone 2 that pushes 350 watts? That is the question we set out to answer by delving deeper into how the pros and their coaches work.<\/p>\n<h2 id=\"how-do-the-pros-define-zone-2-3\">How do the pros define zone 2? <\/h2>\n<p id=\"6476f29b-408e-4af0-84bb-d31fb65f1e74\">Zone 2 has nearly as many definitions as FTP. It may change depending on who you ask, but it is typically defined as the steady state aerobic threshold, the point at which blood lactate begins to accumulate significantly. In basic terms, zones 1 and 2 are talking pace, before your breathing becomes labored and the sweat starts flowing.<\/p>\n<p>A proper zone 2 ride is done at between 60-75% FTP by power-based training. However, you&#8217;ve probably noticed that the range is massive. For a rider with a 400W FTP (remember, we are talking about pros here), that is a range of 240-300W. So when this rider goes out for a zone 2 ride, what power do they target?<\/p>\n<p>After researching multiple professional riders and coaches, we&#8217;ve seen that riders actually use this full range in their zone 2 training. Instead of targeting a specific power output, they vary their target power based on terrain, altitude, weather, and other factors.<\/p>\n<aside data-component-name=\"Recirculation:ArticleRiver\" data-recirculation-type=\"inline\" data-mrf-recirculation=\"Trending Bar\" data-nosnippet class=\"clear-both pb-0 pt-2 mb-4\"><span class=\"\n            flex\n            after:content-[''] after:flex-1 after:ml-4 after:my-[0.7rem] after:border-t after:border-solid after:border-t-[#ccc]\n            before:content-[''] before:flex-1 before:mr-4 before:my-[0.7rem] before:border-t before:border-solid before:border-t-[#ccc]\n            font-article-heading pb-0 !text-base uppercase sm:text-sm font-bold\n        \"><br \/>\n            What to read next<br \/>\n        <\/span><\/p>\n<ul class=\"flex flex-col gap-0 m-0\">\n<li class=\"m-0 list-none border-b border-solid border-[#ededed] py-2\" data-recirculation-id=\"recirculation-card-1\" data-analytics-id=\"recirculation-2-inline-1\" data-mrf-recirculation=\"recirculation-2-inline-1\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-150-80.jpg.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">Paris-Nice and Tirreno-Adriatico are traditionally the spring&#8217;s most important Grand Tour preparation races, but do they actually tell us anything?<\/span><\/li>\n<li class=\"m-0 list-none border-b border-solid border-[#ededed] py-2\" data-recirculation-id=\"recirculation-card-2\" data-analytics-id=\"recirculation-2-inline-2\" data-mrf-recirculation=\"recirculation-2-inline-2\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/qpFm3DqAVUDUe4UWvjZqbH-250-80.png.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/qpFm3DqAVUDUe4UWvjZqbH-150-80.png.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">&#8216;One of the most under-recognised threats in women&#8217;s cycling&#8217; &#8211; Why it&#8217;s more important than ever for athletes to dial in nutrition and hydration<\/span><\/li>\n<li class=\"m-0 list-none border-b border-solid border-[#ccc] py-2\" data-recirculation-id=\"recirculation-card-3\" data-analytics-id=\"recirculation-2-inline-3\" data-mrf-recirculation=\"recirculation-2-inline-3\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/SC67aMqTEUY3iRUpU5yNH4-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/SC67aMqTEUY3iRUpU5yNH4-150-80.jpg.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">&#8216;We could have won more races&#8217; \u2013 Tom Pidcock&#8217;s season started with victory, but he&#8217;s ready to ramp it up for the biggest Spring Classics<\/span><\/li>\n<\/ul>\n<\/aside>\n<figure class=\"van-image-figure full-width-layout\" data-bordeaux-image-check id=\"1a57ee0f-29e2-4c9c-88d0-78872949656a\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-2560-80.jpg.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-1920-80.jpg.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-1440-80.jpg.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-1280-80.jpg.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-1200-80.jpg.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-1024-80.jpg.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-970-80.jpg.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-480-80.jpg.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-320-80.jpg.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" full-width-layout\"><span class=\"caption-text\">It takes a lot to be able to ride on the front of the peloton all day long <\/span><span class=\"credit\">(Image credit: Getty Images)<\/span><\/figcaption><\/figure>\n<h2 id=\"how-the-pros-train-their-zone-2-3\">How the pros train their zone 2<\/h2>\n<p id=\"19c2612a-e0eb-49e8-bd43-cbc855765e8c\">Using a range of 60-75% FTP, pros tend to alter their power target based on the length and difficulty of the zone 2 interval. The longer and easier the interval, the higher the target power within zone 2. So let&#8217;s take a look back at our example pro with an FTP of 400W.<\/p>\n<p>This rider can target anywhere between 240W and 300W during a zone 2 ride. However, if they live in Andorra, they will be riding up and down climbs all day, and it would actually be impossible for them to do four hours of uninterrupted zone 2.<\/p>\n<p>In this case, the pro would likely target high zone 2 (70-75% FTP) on the climbs, and then recover on the descents. Realistically, it would be impossible for them to ride at 240-300W down the descents anyway.<\/p>\n<p>Tadej Poga\u010dar himself discussed his actual zone 2 numbers on the Peter Attia podcast, saying that he rides at 320-340W during his zone 2 rides. However, this only applies to his hilly zone 2 rides \u2013 he will target 320-340w on the climbs before recovering on the descents. Poga\u010dar lives in Monaco, so most of his training rides are extremely hilly.<\/p>\n<p>But when Poga\u010dar goes to training camps and rides flatter roads, he actually alters his zone 2 training to match the terrain. If he rode 320-340W for five hours, he would be so fatigued that he said, &#8220;the next day, I would not be riding the bike.&#8221;<\/p>\n<p>When riding on the flats, Poga\u010dar drops his zone 2 power all the way down to 290-300W. We&#8217;re talking about a 50W drop in zone 2 power at most; that is a massive difference. But for Poga\u010dar, there is nowhere to recover on the flats, so zone 2 rides are much harder.<\/p>\n<p>&#8220;Your zone 2 after a five-hour ride, it might not be your zone 2 anymore,&#8221; said Poga\u010dar.<\/p>\n<figure class=\"van-image-figure inline-layout\" data-bordeaux-image-check id=\"531179b8-f387-4853-b6b3-3b2bda39b3df\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-2096-80.png.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-1920-80.png.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-1440-80.png.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-1280-80.png.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-1200-80.png.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-1024-80.png.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-970-80.png.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-480-80.png.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-320-80.png.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" inline-layout\"><span class=\"caption-text\">An example of Tadej Poga\u010dar&#8217;s zone 2 power <\/span><span class=\"credit\">(Image credit: Strava)<\/span><\/figcaption><\/figure>\n<p id=\"1595be13-dc8e-4213-9c7c-f303fdbe8f88\">Poga\u010dar weighs roughly 65kg, so a zone 2 ride at 320-340W is 4.9-5.2W\/kg. But there are plenty of heavier riders in professional cycling who have raw power outputs that dwarf Poga\u010dar\u2019s. Riders like Filippo Ganna, Wout van Aert, and Nils Politt weigh around 80kg, so you can expect their zone 2 rides to be done at 350W or more.<\/p>\n<p>Sport Engineering Director at Team Jayco AlUla, Marco Pinotti, said: &#8220;We have always prescribed &#8216;sustained power output for a long time&#8217; or shorter intervals at slightly higher intensity.&#8221; When it comes to steady zone 2 rides, Pinotti said: &#8220;We look at the trend of the Power\/HR [heart rate] curve and Power\/HR value.&#8221;<\/p>\n<p>Heart rate drift and the Power\/HR curve are crucial data points used by professional coaches. The fitter the rider, the more stable their heart rate will be during a long zone 2 effort. Amateurs may see a significant amount of HR drift during long rides, where the HR increases over time due to aerobic fatigue.<\/p>\n<p>Coaches like Pinotti often use Lactate Threshold 1 (LT1) when prescribing zone 2 training. LT1 is the point at which blood lactate starts to accumulate above resting levels. Basically, it is the upper limit of aerobic riding, or the line between zones 2 and 3. While zone 2 is a broad range, LT1 is a specific intensity or power output that can be determined through lactate testing.<\/p>\n<p>You can see two different zone 2 rides in the images from TrainingPeaks below. One is for a rider completing zone 2 intervals, somewhere around 140-150bpm, with recoveries in between each effort.<\/p>\n<p>Pinotti said: &#8220;In this instance, I prescribed a bit higher PO intervals at LT1 (4W\/Kg) to the rider\u2026It depends on the place they train, if they have mostly climbs or descents, we look to prescribe more intervals at LT1 rather than continuous effort, which is impossible to do.&#8221;<\/p>\n<figure class=\"van-image-figure extended-layout\" data-bordeaux-image-check id=\"2e7c63ef-bf8b-4f38-b2cf-58e202cdb013\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1880-80.png.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1880-80.png.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1440-80.png.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1280-80.png.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1200-80.png.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1024-80.png.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-970-80.png.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-480-80.png.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-320-80.png.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" extended-layout\"><span class=\"caption-text\">The intervals are clear on this display from TrainingPeaks, with the heart rate jump especially apparent <\/span><span class=\"credit\">(Image credit: TrainingPeaks)<\/span><\/figcaption><\/figure>\n<p id=\"7fef6eeb-1ae5-4ff4-93bf-9acf305440d9\">The second zone 2 ride is a steady one \u2013 you can follow the rider&#8217;s power and heart rate in a nearly horizontal line across the chart.<\/p>\n<figure class=\"van-image-figure extended-layout\" data-bordeaux-image-check id=\"38564fae-4072-4c90-b0b4-ee74002ea3de\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1906-80.png.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1906-80.png.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1440-80.png.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1280-80.png.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1200-80.png.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1024-80.png.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-970-80.png.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-480-80.png.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-320-80.png.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" extended-layout\"><span class=\"caption-text\">A ride at continuous zone 2 <\/span><span class=\"credit\">(Image credit: TrainingPeaks)<\/span><\/figcaption><\/figure>\n<p id=\"971ff304-f497-476e-ab08-ca328f6d353e\">Zone 2 power can also be adjusted for other factors, such as altitude or weather. Basically, anything that significantly affects your level of fatigue can play a major role in zone 2 training. The harder the efforts, the lower your zone 2 target power.<\/p>\n<p>When our example pro goes to an altitude camp, their 240-300W zone 2 might become 220-280W. Riding at 300W would quickly push them into their tempo (zone 3) and cause a significant amount of lactate accumulation. The same goes for hot weather. If a rider&#8217;s heart rate is already elevated from extreme heat, riding at the top end of their zone 2 could easily cause damage instead of positive adaptations.<\/p>\n<p>So far, we&#8217;ve mentioned a number of factors that affect zone 2 training, but we haven&#8217;t mentioned one of the biggest factors of all: time.<\/p>\n<h2 id=\"should-you-be-doing-zone-2-intervals-3\">Should you be doing zone 2 intervals?<\/h2>\n<p id=\"a0e6b5d7-81e4-4164-a121-f82fa38d5a42\">Old school zone 2 training meant going out and riding all day. Sometimes that meant seven to eight hours, especially for the pros. They would ride at an easy tempo; perhaps they had a heart rate monitor, but they would never truly push the pace.<\/p>\n<p>Modern zone 2 has evolved with the use of lactate meters, breathing sensors, power meters, and more. There are a hundred different physiological metrics you can track, but what does that actually mean? For a long time, it seemed like the best way to improve your zone 2 power was to accumulate more hours on the bike. Pros would do 30, 35, or 40-hour weeks in search of aerobic fitness gains.<\/p>\n<p>But at a certain point, you cannot accumulate any more hours. In fact, many pros have stepped away from 35-hour weeks, opting for 20-25-hour weeks instead. It seems that quality has begun to outweigh quantity.<\/p>\n<p>In search of zone 2 gains, some pros started doing zone 2 intervals. Similar to what Poga\u010dar described in Monaco, pros started doing 10&#215;10 minutes in zone 2 instead of 60 minutes straight. You can find several rides on Strava like this, such as this &#8220;<u>6x20min LT1<\/u>&#8221; from Tour de France stage winner, Jonas Abrahamsen. The Norwegian does this type of workout every single week, along with most of his Uno-X Mobility teammates.<\/p>\n<figure class=\"van-image-figure extended-layout\" data-bordeaux-image-check id=\"645fc1d6-0352-41ea-8da7-b3513e861264\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-2118-80.png.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-1920-80.png.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-1440-80.png.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-1280-80.png.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-1200-80.png.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-1024-80.png.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-970-80.png.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-480-80.png.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-320-80.png.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" extended-layout\"><span class=\"caption-text\">The kind of workouts that a Tour stage winner does <\/span><span class=\"credit\">(Image credit: Strava)<\/span><\/figcaption><\/figure>\n<p id=\"90150a72-c769-4515-b2af-e3dd39ac51f4\">The thinking is that you can accumulate more time at a higher zone 2 power output when you break the ride into intervals with short recoveries. It&#8217;s the same reason that pros do 40\/20-second intervals instead of five-minute VO2 Max intervals all the time.<\/p>\n<p>Instead of doing 4x5min at 450w, they can do 4x5x40\/20s with target powers of 500W and 200W. By the end of the 40\/20s session, they&#8217;ve accumulated more time at a higher power (500W vs 450W) compared to the five-minute interval workout.<\/p>\n<p>&#8220;It&#8217;s common in Scandinavia at the moment to do 10min LT1 efforts instead of steady Z2 to become able to ride very efficiently\/economically on a higher power output than before,&#8221; said Magnus Kulset, former teammate of Abrahamsen at Uno-X Mobility.<\/p>\n<p>&#8220;From my personal experience, I think it&#8217;s a useful way to train. As LT1 is very controllable, you open on a power you know is under your LT1, and then you can be careful not to go over LT1, so you get a quality session in a controlled way. You do the power according to your lactate measurement, not based on heart rate or feeling. Where a steady zone 2 ride with similar\/same average power in total will be more impacted by other factors, such as bad legs or high heart rate.&#8221;<\/p>\n<h2 id=\"what-is-the-best-approach-to-zone-2-training-3\">What is the best approach to zone 2 training?<\/h2>\n<p id=\"5f7bfe0f-ac47-4dea-a187-ec697891280c\">We&#8217;ve heard from Tadej Poga\u010dar, Jonas Abrahamsen, and an entire professional team that zone 2 interval training works. So why isn&#8217;t every pro doing it? To be honest, I&#8217;m not completely sure.<\/p>\n<p>Zone 2 interval training is certainly effective, but it may be more fatiguing for some riders than others. Poga\u010dar and Abrahamsen are two of the strongest riders in professional cycling, so it isn&#8217;t a surprise that they can do zone 2 rides which consist of 6x20min at 330W \u2013 this is all done while keeping their lactate and heart rate in zone 2.<\/p>\n<p>Does this approach work for amateur cyclists? Maybe, but it depends on a number of factors. First of all, what are you training for? It&#8217;s unlikely to be a three-week stage race like Poga\u010dar or Abrahamsen. Instead, it is probably a one-day race that relies more on explosiveness than aerobic fitness.<\/p>\n<p>Of course, having a 300W zone 2 is great, but you probably won&#8217;t win your local crit if you can&#8217;t accelerate far above that threshold. Many pros train to ride hard all day, every day. Some of them are breakaway riders like Abrahamsen. After an explosive effort to form the breakaway, riders like Abrahamsen will ride at 300-350W for multiple hours to maintain their gap over the peloton.<\/p>\n<p>The ability to push this power is one thing. But for this power to be well within your zone 2 is a game-changer.<\/p>\n<h2 id=\"why-zone-2-matters-and-how-it-helps-win-races-3\">Why zone 2 matters, and how it helps win races<\/h2>\n<p id=\"1ff8ae13-a2f6-4681-ad5e-234b0a15b0cb\">You probably won&#8217;t win a bike race by riding in zone 2 for an hour. But having a higher zone 2 can indirectly help you win \u2013 here&#8217;s how.<\/p>\n<p>When you&#8217;re riding in zone 2 (or below), your body is clearing lactate as quickly as it&#8217;s producing it. Thus, you aren&#8217;t accumulating a significant amount of fatigue. In fact, riding in zone 2 (60-75% FTP) after a hard effort actually helps you recover because it helps clear lactate, arguably more so than simply coasting.<\/p>\n<p>When you can recover in your zone 2 during a race, it gives you an advantage over all the riders who are pushing zone 3 or zone 4 power. While they are simultaneously accumulating lactate and fatigue, you are clearing it. By the time you get to the next climb, those riders will all be carrying fatigue, whereas you will be completely recovered.<\/p>\n<p>This is one of the most underrated aspects of Tadej Poga\u010dar&#8217;s arsenal. Everyone likes to focus on his raw power output, pure W\/kg, ridiculous VAM, and unreal speed. But what truly sets Poga\u010dar apart from the rest of the professional peloton is his fatigue resistance. And where does fatigue resistance come from? His zone 2 power.<\/p>\n<p>At 320-340W, Poga\u010dar is riding at 4.9-5.2W\/kg. When his rival teams are &#8216;pushing the pace&#8217; on warm-up climbs, Poga\u010dar is riding in zones 2-3 while his rivals are in zone 4. This means they are accumulating much more fatigue than the two-time road world champion.<\/p>\n<p>In a fresh 20-minute effort, there are probably 10-20 pros who can come close to Poga\u010dar&#8217;s power and W\/kg. But after 4,500kJs on the 18th stage of the Tour de France\u2026that&#8217;s where Poga\u010dar sets himself apart.<\/p>\n<figure class=\"van-image-figure full-width-layout\" data-bordeaux-image-check id=\"eed19e4a-411a-4181-b420-ae1f22d07d57\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-2560-80.jpg.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-1920-80.jpg.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-1440-80.jpg.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-1280-80.jpg.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-1200-80.jpg.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-1024-80.jpg.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-970-80.jpg.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-480-80.jpg.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-320-80.jpg.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" full-width-layout\"><span class=\"caption-text\">Poga\u010dar&#8217;s ability to put down the power even at the end of three weeks of racing is what really sets him apart <\/span><span class=\"credit\">(Image credit: Getty Images)<\/span><\/figcaption><\/figure>\n<p id=\"ae169d53-d648-44ba-867e-bac34a79ae76\">The magic of zone 2 shows itself in multiple ways. Some riders can pull on the front of the peloton for hours at a time. 350W is hardly scratching the surface of Nils Politt&#8217;s tempo zone. The large German can sit on the front at 45kph for over 100 kilometres, all while staying in zone 2.<\/p>\n<p>Zone 2 also shows itself in fatigue resistance. The higher your zone 2, the more you can recover in between efforts, especially during a race when the pace stays high in between climbs and attacks.<\/p>\n<p>Everyone can benefit from zone 2 training. Not only amateur and professional cyclists, but also the average human being. Zone 2 training is good for your overall health and fitness. It isn&#8217;t too difficult either, which is great news for those of us who are weighed down by the mental burden of a working life. You can hop on the bike, ride at a comfortable heart rate, and make significant fitness gains in just a few hours of training per week.<\/p>\n<p>We can gawk at the pros as much as we&#8217;d like. But their 35-hour weeks in Mallorca don&#8217;t tell us much about our own training and fitness. Zone 2 is a term that&#8217;s been beaten to death since its inception, but for good reason. It is one of the most important terms and tools in physiological fitness, and it applies to everyone. Whether you are a beginner cyclist or Tadej Poga\u010dar, you can make serious gains from zone 2 training.<\/p>\n<\/div>\n<div class=\"block\" id=\"articleTag\" data-component-name=\"PostArticleLinks\" data-nosnippet data-mrf-recirculation=\"post-article-links\">\n<div class=\"border-b border-b-black border-solid py-2.5 text-black font-bold uppercase\">TOPICS<\/div>\n<nav class=\"py-2.5 flex gap-2.5 flex-wrap\" data-analytics-id=\"article-tag\" data-mrf-recirculation=\"article-tag\">\n<p>Performance<\/p>\n<\/nav>\n<\/div>\n<div id=\"slice-container-authorBio-qBgeLeQiMejuq9ugSaWwA3\" class=\"slice-container slice-author-bio authorBio-qBgeLeQiMejuq9ugSaWwA3 slice-container-authorBio\">\n<div class=\"author author__default-layout author--separator author--collapsible\" data-hydrate=\"true\">\n<div class=\"author__header\">\n<div class=\"author__heading\">\n<div class=\"author__name\">Zach Nehr<\/div>\n<\/div>\n<\/div>\n<div class=\"author__bio-wrapper\">\n<div class=\"author__biography\">\n<p>Zach is a freelance writer, the head of ZNehr Coaching, and an elite-level rider in road, track, and e-racing. He writes about everything cycling-related, from buyer&#8217;s guides to product reviews and feature articles to power analyses. After earning a Bachelor\u2019s Degree in Exercise Science at Marian University-Indianapolis, Zach discovered a passion for writing that soon turned into a full-fledged career. In between articles, Zach spends his time working with endurance athletes of all abilities and ages at ZNehr Coaching. After entering the sport at age 17, Zach went on to have a wonderful road racing career that included winning the 2017 Collegiate National Time Trial Championships and a 9th place finish at the 2019 US Pro National Time Trial Championships.\u00a0Nowadays, Zach spends most of his ride time indoors with NeXT eSport.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<div class=\"mt-6 lg:px-0 relative max-w-[1070px] mx-auto viafoura-twig-component px-4\" data-component-name=\"Viafoura:Comments\" data-nosnippet data-community-guidelines-text=\"&lt;p class='vfcustom-community-guidelines'&gt;Please follow our &lt;a href=&quot;https:\/\/www.cyclingnews.com\/about\/#section-community-guidelines&quot; target=&quot;_blank&quot;&gt;community guidelines&lt;\/a&gt;.&lt;\/p&gt;\" data-join-the-conversation-text=\"Join the Conversation\">\n<div class=\"absolute top-0 left-0 w-full h-full flex items-center justify-center z-50 bg-white\/90 border-1\">\n<div class=\"p-2 text-center\">\n<p class=\"mb-3 !text-lg\">You must confirm your public display name before commenting<\/p>\n<p class=\"mb-3 !text-sm\">Please logout and then login again, you will then be prompted to enter your display name.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<section class=\"mx-2 my-5 sm:mx-0\">\n<aside class=\"w-full\" data-nosnippet data-mrf-recirculation=\"article-river-stacked\">\n<div data-recirc-id=\"article-river-stacked-adviser:hybrid\">\n<div class=\"text-white py-4 px-3 mb-4 bg-[#333] uppercase font-bold custom-header-styles\">Read more<\/div>\n<div class=\"grid grid-cols-1 gap-4 mt-4 mb-5\">\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/TYHSNBLfjyhwGtMNkQni7V-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/TYHSNBLfjyhwGtMNkQni7V-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/TYHSNBLfjyhwGtMNkQni7V-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/TYHSNBLfjyhwGtMNkQni7V-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/TYHSNBLfjyhwGtMNkQni7V-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training Camps<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;We have to protect our riders from burnout&#8217; \u2013 How teams balance performance, success and mental wellbeing against the growing demands of pro cycling<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/7UstRqry6qfZFGZJ3rPjTW-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/7UstRqry6qfZFGZJ3rPjTW-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/7UstRqry6qfZFGZJ3rPjTW-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/7UstRqry6qfZFGZJ3rPjTW-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/7UstRqry6qfZFGZJ3rPjTW-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Pro Cycling<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;Small percentages can make a huge difference&#8217; &#8211; What&#8217;s the science behind cycling&#8217;s long-range attacks?<br \/>\n<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">How tracking your period, heart rate and vital stats can help female cyclists with performance \u2013 and where should we still &#8216;use our feeling first&#8217;<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Paris-Nice and Tirreno-Adriatico are traditionally the spring&#8217;s most important Grand Tour preparation races, but do they actually tell us anything?<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/qpFm3DqAVUDUe4UWvjZqbH-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/qpFm3DqAVUDUe4UWvjZqbH-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/qpFm3DqAVUDUe4UWvjZqbH-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/qpFm3DqAVUDUe4UWvjZqbH-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/qpFm3DqAVUDUe4UWvjZqbH-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Women&#8217;s Cycling<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;One of the most under-recognised threats in women&#8217;s cycling&#8217; &#8211; Why it&#8217;s more important than ever for athletes to dial in nutrition and hydration<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/SC67aMqTEUY3iRUpU5yNH4-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/SC67aMqTEUY3iRUpU5yNH4-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/SC67aMqTEUY3iRUpU5yNH4-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/SC67aMqTEUY3iRUpU5yNH4-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/SC67aMqTEUY3iRUpU5yNH4-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Teams &amp; Riders<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;We could have won more races&#8217; \u2013 Tom Pidcock&#8217;s season started with victory, but he&#8217;s ready to ramp it up for the biggest Spring Classics<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;It&#8217;s historically embraced practices that have put riders&#8217; bone health at risk&#8217; &#8211; How pro cycling is tackling its awkward relationship with low bone density<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Teams &amp; Riders<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;I was breaking power records left, right, and centre last year and still not winning&#8217; \u2013 Adam Yates on the harsh reality of keeping up in modern cycling&#8217;s constantly improving peloton<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/crxMnGTikCjMWFFHwdJrUf-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/crxMnGTikCjMWFFHwdJrUf-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/crxMnGTikCjMWFFHwdJrUf-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/crxMnGTikCjMWFFHwdJrUf-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/crxMnGTikCjMWFFHwdJrUf-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training Camps<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;It&#8217;s become &#8216;the&#8217; climb in the area&#8217; \u2013 Why the Coll de Rates is the hottest climb in the cycling world right now, with riders flocking to challenge Tadej Poga\u010dar&#8217;s Strava record<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">I tried nasal strips for cycling to find out if they&#8217;re just the latest trend, or a real performance enhancer \u2013 here&#8217;s how they stack up to the marketing claims<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/F3LanoWabeqFF54afaiDqg-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/F3LanoWabeqFF54afaiDqg-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/F3LanoWabeqFF54afaiDqg-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/F3LanoWabeqFF54afaiDqg-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/F3LanoWabeqFF54afaiDqg-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Smart Trainers<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Best smart trainers 2026: Top indoor bike trainers tested by our experts<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;In this role, I have told myself to say yes whenever possible&#8217; \u2013 Alex Dowsett takes us inside the mind of a WorldTour coach<\/span><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<aside class=\"w-full\" data-nosnippet data-mrf-recirculation=\"article-river-stacked\">\n<div data-recirc-id=\"article-river-stacked-solr:latest-category\">\n<div class=\"text-white py-4 px-3 mb-4 bg-[#333] uppercase font-bold custom-header-styles\">Latest in Training<\/div>\n<div class=\"grid grid-cols-1 gap-4 mt-4 mb-5\">\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;It&#8217;s historically embraced practices that have put riders&#8217; bone health at risk&#8217; &#8211; How pro cycling is tackling its awkward relationship with low bone density<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">How tracking your period, heart rate and vital stats can help female cyclists with performance \u2013 and where should we still &#8216;use our feeling first&#8217;<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">I tried nasal strips for cycling to find out if they&#8217;re just the latest trend, or a real performance enhancer \u2013 here&#8217;s how they stack up to the marketing claims<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/ALiiRzXnNjz3Jxgb4SAGkh-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/ALiiRzXnNjz3Jxgb4SAGkh-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/ALiiRzXnNjz3Jxgb4SAGkh-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/ALiiRzXnNjz3Jxgb4SAGkh-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/ALiiRzXnNjz3Jxgb4SAGkh-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Ergogenic edge or empty promise: How do we know what&#8217;s really inside cycling supplements?<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/cWB8xA9byCtgUAuADVBSR7-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/cWB8xA9byCtgUAuADVBSR7-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/cWB8xA9byCtgUAuADVBSR7-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/cWB8xA9byCtgUAuADVBSR7-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/cWB8xA9byCtgUAuADVBSR7-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Cycling&#8217;s blood flow restriction boom \u2013 what&#8217;s proven, and what isn&#8217;t<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/2UzuPgpnWUNxamv9wB8ix5-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/2UzuPgpnWUNxamv9wB8ix5-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/2UzuPgpnWUNxamv9wB8ix5-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/2UzuPgpnWUNxamv9wB8ix5-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/2UzuPgpnWUNxamv9wB8ix5-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">From pistolets to performance gains: Inside Remco Evenepoel and Red Bull-Bora-Hansgrohe&#8217;s fuelling strategy<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/mWM6T4tNfrpGd22MGjq8SX-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/mWM6T4tNfrpGd22MGjq8SX-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/mWM6T4tNfrpGd22MGjq8SX-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/mWM6T4tNfrpGd22MGjq8SX-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/mWM6T4tNfrpGd22MGjq8SX-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Indoor cycling training plans<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/JbYysar8w2t4uqadXKnbvg-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/JbYysar8w2t4uqadXKnbvg-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/JbYysar8w2t4uqadXKnbvg-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/JbYysar8w2t4uqadXKnbvg-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/JbYysar8w2t4uqadXKnbvg-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><br \/>\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/jorsDMGQatsjhfmJg4omCc-200-100.png.webp\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Indoor cycling mistakes: 10 things we all get wrong, and tips on how to solve them<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/2DYsavempcP2h8sZpKq5yB-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/2DYsavempcP2h8sZpKq5yB-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/2DYsavempcP2h8sZpKq5yB-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/2DYsavempcP2h8sZpKq5yB-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/2DYsavempcP2h8sZpKq5yB-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Indoor vs Outdoor riding &#8211; when should you brave elements?<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/Xvnx6YDNeXCDDEbgJRpCPV-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/Xvnx6YDNeXCDDEbgJRpCPV-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/Xvnx6YDNeXCDDEbgJRpCPV-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/Xvnx6YDNeXCDDEbgJRpCPV-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/Xvnx6YDNeXCDDEbgJRpCPV-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><br \/>\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/jorsDMGQatsjhfmJg4omCc-200-100.png.webp\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">It&#8217;s indoor cycling week at Cyclingnews<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/7gcHdAKdqfsGBet4LM7ChG-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/7gcHdAKdqfsGBet4LM7ChG-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/7gcHdAKdqfsGBet4LM7ChG-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/7gcHdAKdqfsGBet4LM7ChG-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/7gcHdAKdqfsGBet4LM7ChG-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><br \/>\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/jorsDMGQatsjhfmJg4omCc-200-100.png.webp\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">How to setup your indoor training space<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/qMnMDnKHUHYzUJYqNcsfRi-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/qMnMDnKHUHYzUJYqNcsfRi-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/qMnMDnKHUHYzUJYqNcsfRi-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/qMnMDnKHUHYzUJYqNcsfRi-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/qMnMDnKHUHYzUJYqNcsfRi-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">How to make indoor training more fun<\/span><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<aside class=\"w-full\" data-nosnippet data-mrf-recirculation=\"article-river-stacked\">\n<div data-recirc-id=\"article-river-stacked-solr:latest-articletype\">\n<div class=\"text-white py-4 px-3 mb-4 bg-[#333] uppercase font-bold custom-header-styles\">Latest in Features<\/div>\n<div class=\"grid grid-cols-1 gap-4 mt-4 mb-5\">\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/PUqEpX63dGaZQzqKtBHkBG-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/PUqEpX63dGaZQzqKtBHkBG-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/PUqEpX63dGaZQzqKtBHkBG-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/PUqEpX63dGaZQzqKtBHkBG-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/PUqEpX63dGaZQzqKtBHkBG-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Teams &amp; Riders<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;For better or worse, teams are here&#8217; &#8211; The rosters in 2026 as riders join forces for off-road alliances as the next evolution of gravel and endurance MTB racing takes shape<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;In this role, I have told myself to say yes whenever possible&#8217; \u2013 Alex Dowsett takes us inside the mind of a WorldTour coach<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/YejZRDs3Fj2py9HTRRzRHe-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/YejZRDs3Fj2py9HTRRzRHe-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/YejZRDs3Fj2py9HTRRzRHe-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/YejZRDs3Fj2py9HTRRzRHe-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/YejZRDs3Fj2py9HTRRzRHe-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Riders to watch at Cape Epic 2026 \u2013 Mountain bike stars, gravel pros and Epic veterans form strong and open field for 700km challenge<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Teams &amp; Riders<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;I was breaking power records left, right, and centre last year and still not winning&#8217; \u2013 Adam Yates on the harsh reality of keeping up in modern cycling&#8217;s constantly improving peloton<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Paris-Nice and Tirreno-Adriatico are traditionally the spring&#8217;s most important Grand Tour preparation races, but do they actually tell us anything?<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/tpvSkeCzvqy3q8KAbjLPRj-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/tpvSkeCzvqy3q8KAbjLPRj-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/tpvSkeCzvqy3q8KAbjLPRj-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/tpvSkeCzvqy3q8KAbjLPRj-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/tpvSkeCzvqy3q8KAbjLPRj-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Sean Kelly&#8217;s Classic column: Tadej Poga\u010dar is unbeatable, but thank God for Paul Seixas<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/o2ipbChNUBJaXjMjqXvg6n-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/o2ipbChNUBJaXjMjqXvg6n-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/o2ipbChNUBJaXjMjqXvg6n-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/o2ipbChNUBJaXjMjqXvg6n-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/o2ipbChNUBJaXjMjqXvg6n-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">There&#8217;s beauty in Poga\u010dar&#8217;s dominance, magic in Siena, and too much of a good thing on the route \u2013 Reflections from Strade Bianche 2026<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/fPJMcNx7fMgsTGtDb2iA6m-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/fPJMcNx7fMgsTGtDb2iA6m-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/fPJMcNx7fMgsTGtDb2iA6m-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/fPJMcNx7fMgsTGtDb2iA6m-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/fPJMcNx7fMgsTGtDb2iA6m-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">The dust, drama, despair, and delight of Strade Bianche 2026 \u2013 Photo gallery<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/d9z42MphDKodCRDAc2kfqn-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/d9z42MphDKodCRDAc2kfqn-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/d9z42MphDKodCRDAc2kfqn-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/d9z42MphDKodCRDAc2kfqn-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/d9z42MphDKodCRDAc2kfqn-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Pro Cycling<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">From &#8216;serendipitous start&#8217; at Tour de Georgia to in-depth interviews and investigative work across 20 years, Kirsten Frattini becomes first female Editor of Cyclingnews<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/7F52YgL46RpEQyLebViRkd-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/7F52YgL46RpEQyLebViRkd-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/7F52YgL46RpEQyLebViRkd-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/7F52YgL46RpEQyLebViRkd-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/7F52YgL46RpEQyLebViRkd-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;If you base your strategy on Poga\u010dar, you lose anyway&#8217; \u2013 Thomas De Gendt&#8217;s tips and tactics for Strade Bianche, including when lightweight gravel tyres might save you<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/sdoeMoiydXUx5jZo3SKpdc-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/sdoeMoiydXUx5jZo3SKpdc-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/sdoeMoiydXUx5jZo3SKpdc-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/sdoeMoiydXUx5jZo3SKpdc-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/sdoeMoiydXUx5jZo3SKpdc-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Women&#8217;s Cycling<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Read Cyclingnews&#8217; new and in-depth women&#8217;s health series this International Women&#8217;s Day<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/JFkuLQnT6z4Tn5hYkvfhvR-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/JFkuLQnT6z4Tn5hYkvfhvR-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/JFkuLQnT6z4Tn5hYkvfhvR-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/JFkuLQnT6z4Tn5hYkvfhvR-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/JFkuLQnT6z4Tn5hYkvfhvR-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Women&#8217;s Cycling<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Trailblazers and change-makers \u2013 Women&#8217;s cycling&#8217;s most impressive, important and interesting world records<\/span><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"widgetArea17\" class=\"widget-area md:basis-1\/3 widget-area-g-md-vp-1-3 widget-area-g-lg-vp-1-3 widget-area-g-xl-vp-1-3 page-widget-area-17\">\n<div data-widget-type=\"dynamic\" id=\"popular-data\" class=\"clear-both widget widget-dynamic widget-popular-data widget-dynamic-popular-data widget-dynamic-fter-popular-box\">\n<div class=\"wdn-fte-pb pos-relative space-t20\n\"><\/p>\n<div id=\"slice-container-popularBox\" class=\"slice-container popular-box-slice popularBox slice-container-popularBox\">\n<section data-hydrate=\"true\" class=\"popular-box\">\n<div class=\"popular-box__label\">\n<div class=\"popular-box__label__tab popular-box__label__tab--active\" role=\"heading\">LATEST ARTICLES<\/div>\n<\/div>\n<ol class=\"popular-box__articles-list popular-box__articles-list--active\">\n<li class=\"popular-box__article-list\">\n<div class=\"popular-box__article-list__container\">\n<div class=\"popular-box__article-list__image-wrapper\">\n<div><source class=\"popular-box__article-list__image image__image\" type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/sxFAfDC9AtBCw6PJbDZtC9-320-80.jpg.webp 320w, https:\/\/cdn.mos.cms.futurecdn.net\/sxFAfDC9AtBCw6PJbDZtC9-640-80.jpg.webp 640w, https:\/\/cdn.mos.cms.futurecdn.net\/sxFAfDC9AtBCw6PJbDZtC9-720-80.jpg.webp 720w, https:\/\/cdn.mos.cms.futurecdn.net\/sxFAfDC9AtBCw6PJbDZtC9-1280-80.jpg.webp 1280w\" sizes=\"99vw\" data-normal=\"https:\/\/cdn.mos.cms.futurecdn.net\/sxFAfDC9AtBCw6PJbDZtC9.jpg\" data-original-mos=\"https:\/\/cdn.mos.cms.futurecdn.net\/sxFAfDC9AtBCw6PJbDZtC9.jpg\" data-pin-media=\"https:\/\/cdn.mos.cms.futurecdn.net\/sxFAfDC9AtBCw6PJbDZtC9.jpg\" data-pin-nopin=\"true\" data-slice-image=\"true\" \/><\/div>\n<\/div>\n<div class=\"popular-box__article-list__content\">\n<div class=\"popular-box__article-list__number-text\">1<\/div>\n<div class=\"popular-box__article-list__heading\">SunGod Airas Iris Photochromic glasses review: For when the weather can\u2019t make up its mind<\/div>\n<\/div>\n<\/div>\n<\/li>\n<li class=\"popular-box__article-list\">\n<div class=\"popular-box__article-list__container\">\n<div class=\"popular-box__article-list__content\">\n<div class=\"popular-box__article-list__number-text\">2<\/div>\n<div class=\"popular-box__article-list__heading\">&#8216;It&#8217;s unacceptable that our safety keeps being compromised &#8216;for the shot&#8221; \u2013 Two riders almost run over by driver of media vehicle at Mid South gravel<\/div>\n<\/div>\n<\/div>\n<\/li>\n<li class=\"popular-box__article-list\">\n<div class=\"popular-box__article-list__container\">\n<div class=\"popular-box__article-list__content\">\n<div class=\"popular-box__article-list__number-text\">3<\/div>\n<div class=\"popular-box__article-list__heading\">Eleonora Ciabocco escapes with only cuts and stitches after frightening crash in Trofeo Alfredo Binda<\/div>\n<\/div>\n<\/div>\n<\/li>\n<li class=\"popular-box__article-list\">\n<div class=\"popular-box__article-list__container\">\n<div class=\"popular-box__article-list__content\">\n<div class=\"popular-box__article-list__number-text\">4<\/div>\n<div class=\"popular-box__article-list__heading\">The magic zone \u2013 A deep dive into zone 2 and how taking it steady has become the WorldTour&#8217;s go-to training strategy<\/div>\n<\/div>\n<\/div>\n<\/li>\n<li class=\"popular-box__article-list\">\n<div class=\"popular-box__article-list__container\">\n<div class=\"popular-box__article-list__content\">\n<div class=\"popular-box__article-list__number-text\">5<\/div>\n<div class=\"popular-box__article-list__heading\">&#8216;He can&#8217;t do more than what he is doing now&#8217; \u2013 Mads Pedersen aiming for Flemish Classics as Milan-San Remo all but ruled out<\/div>\n<\/div>\n<\/div>\n<\/li>\n<\/ol>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n<article class=\"page-content-onecol flex-1\nnews-article article\n\"><\/p>\n<div class=\"widget-area-group widget-area-group-2col flex flex-wrap box-border\">\n<div id=\"widgetArea16\" class=\"widget-area basis-full md:basis-2\/3 widget-area-g-md-vp-2-3 widget-area-g-lg-vp-2-3 widget-area-g-xl-vp-2-3 page-widget-area-16\">\n<div data-widget-type=\"hero\" id=\"hero\" class=\"clear-both widget widget-hero widget-hero widget-hero-hero widget-hero widget-hero-fter-news\">\n<div class=\"news-article\">\n<header data-component-name=\"Article:Hero\">\n<nav class=\"breadcrumb\" aria-label=\"Breadcrumbs\">\n<ol>\n<li>\nCycling Culture\n<\/li>\n<li>\nTraining\n<\/li>\n<\/ol>\n<\/nav>\n<h1>The magic zone \u2013 A deep dive into zone 2 and how taking it steady has become the WorldTour&#8217;s go-to training strategy<\/h1>\n<div class=\"kiosq-member-label\"><span class=\"kiosq-member-label-text\"><b>MEMBER EXCLUSIVE<\/b><\/span><\/div>\n<div class=\"byline-social\">\n<div class=\"byline\">\nFeatures<\/p>\n<div class=\"text-[13px]\"><span><br \/>\nBy<br \/>\nZach Nehr <\/span><span><br \/>\nlast updated<br \/>\n<time data-component-name=\"UI:DateTime\" datetime=\"2026-03-16T15:41:24Z\" class=\"relative-date\"><br \/>\n16 March 2026<br \/>\n<\/time><\/span><\/div>\n<\/div>\n<p class=\"strapline\">Zone 2 training is one of cycling&#8217;s many buzzwords, but what actually is it, and how have the pros turned an &#8216;easy tempo all-day&#8217; training technique into a structured and potentially race-winning performance strategy?<\/p>\n<\/div>\n<aside class=\"mx-auto mb-4 flex items-center justify-start mx-0 my-5 p-0\" id=\"affiliate-disclaimer\" data-component-name=\"AffiliateDisclaimer\" data-hawk-message=\"Affiliate disclaimer removed because hawk deemed there are no affiliate links on this page\">\n<p class=\"text-700 mb-2 text-[12px] leading-[18px] md:text-[13px] [&amp;&gt;a]:text-gray-700 [&amp;&gt;a]:underline\">\nWhen you purchase through links on our site, we may earn an affiliate commission. Here\u2019s how it works.\n<\/p>\n<\/aside>\n<\/header>\n<\/div>\n<\/div>\n<div data-widget-type=\"contentparsed\" id=\"content\" class=\"clear-both widget widget-contentparsed widget-content widget-contentparsed-content widget-content-parsed widget-content-parsed-content_document \">\n<div class=\"wcp-item-content\">\n<section class=\"content-wrapper\">\n<div class=\"box less-space hero-image-wrapper\">\n<figure class=\"mb-0\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-1920-80.jpg.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-1920-80.jpg.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-1440-80.jpg.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-1280-80.jpg.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-1200-80.jpg.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-1024-80.jpg.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-970-80.jpg.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-480-80.jpg.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-320-80.jpg.webp 320w\" sizes=\"100vw\" \/><figcaption class=\"mt-2\"><span class=\"credit\">(Image credit: Getty Images\/Illustration by Michael Rawley)<\/span><\/figcaption><\/figure>\n<\/div>\n<div id=\"article-body\" class=\"text-copy bodyCopy auto paywall-locker\">\n<div data-analytics-id=\"utility-bar\" id=\"utility-bar\" class=\"flex justify-between items-center py-2 border-t border-b border-gray-300 border-solid mb-5 mx-auto\" data-component-name=\"UtilityBar\" data-mrf-recirculation=\"utility-bar\">\n<div class=\"flex gap-2 text-[#333] subcontainer\">\n<div class=\"relative tooltip-container\" role=\"tooltip\">\n<div data-component-name=\"Social:Dropdown\" role=\"menu\" id=\"utilitybar__dropdown--share\" aria-labelledby=\"utilitybar__button--share\" class=\"absolute left-0 top-full w-44 bg-white rounded-md shadow-md border border-neutral-200 z-[9996] list-none m-0 py-2 px-3 border-solid\">\n<ul class=\"!m-0\">\n<li class=\"!p-0 !m-0 list-none border-b border-gray-200 border-solid\">\n<li class=\"!p-0 !m-0 list-none border-b border-gray-200 border-solid\">\n<p>Facebook<\/p>\n<\/li>\n<li class=\"!p-0 !m-0 list-none border-b border-gray-200 border-solid\">\n<p>X<\/p>\n<\/li>\n<li class=\"!p-0 !m-0 list-none border-b border-gray-200 border-solid\">\n<p>Pinterest<\/p>\n<\/li>\n<li class=\"!p-0 !m-0 list-none border-b border-gray-200 border-solid\">\n<p>Email<\/p>\n<\/li>\n<\/ul>\n<\/div>\n<div class=\"max-sm:hidden tooltip absolute left-1\/2 bg-gray-900 text-white text-xs leading-none px-3 py-1.5 rounded-md z-[10001] whitespace-nowrap\" id=\"tooltip-share-this-article\" role=\"tooltip\" aria-hidden=\"true\">\nShare this article\n<\/div>\n<\/div>\n<div class=\"relative tooltip-container\" role=\"tooltip\"><span class=\"ml-1 sm:ml-1.5 font-base text-xs\"><span class=\"font-normal\">0<\/span><\/span><\/p>\n<div class=\"max-sm:hidden tooltip absolute left-1\/2 bg-gray-900 text-white text-xs leading-none px-3 py-1.5 rounded-md z-[10001] whitespace-nowrap\" id=\"tooltip-join-the-conversation\" role=\"tooltip\" aria-hidden=\"true\">\nJoin the conversation\n<\/div>\n<\/div>\n<\/div>\n<div class=\"flex gap-2 text-[#333] subcontainer\">\n<div class=\"relative tooltip-container\" role=\"tooltip\">\n<p>Follow us<\/p>\n<div class=\"max-sm:hidden tooltip absolute left-1\/2 bg-gray-900 text-white text-xs leading-none px-3 py-1.5 rounded-md z-[10001] whitespace-nowrap\" id=\"tooltip-add-us-as-a-preferred-source-on-google\" role=\"tooltip\" aria-hidden=\"true\">\nAdd us as a preferred source on Google\n<\/div>\n<\/div>\n<div class=\"relative tooltip-container\" role=\"tooltip\">\n<div role=\"dialog\" class=\"hidden fixed inset-0 z-[999999999999999999] bg-[#33333370] flex items-center justify-center p-6 newsletter-modal\" data-batch-endpoint=\"https:\/\/newsletter-subscribe.futureplc.com\/v2\/submission\/submit_batch\" data-batch-source=\"302\" data-component-name=\"Newsletter:Modal\">\n<div class=\"bg-neutral-100 rounded-xl shadow-xl w-full lg:w-2\/3 xl:w-1\/2 p-6 relative max-h-[95vh] overflow-y-auto\">\n<div id=\"newsletter-capture-modal\">\n<div class=\"sm:text-xl text-base font-bold text-black mb-3 p-0 bg-inherit font-ui-heading\">Get the Cyclingnews Newsletter<\/div>\n<p class=\"text-gray-600 mb-4 text-sm sm:text-base font-article-copy\">The latest race content, interviews, features, reviews and expert buying guides, direct to your inbox!<\/p>\n<div data-component-name=\"Newsletter:NewsletterForm\">\n<hr class=\"modal_hr mt-3 mb-4 h-px bg-gray-300 border-0\">\n<div class=\"modal_footer block text-left opacity-80 text-[.8em] leading-[1.3em] mt-2 [&amp;&gt;a]:underline font-article-copy\">\nBy submitting your information you agree to the Terms &amp; Conditions and Privacy Policy and are aged 16 or over.\n<\/div>\n<\/div>\n<\/div>\n<div id=\"newsletter-modal-confirmation\" class=\"hidden\">\n<p class=\"sm:text-xl text-base font-bold text-black mb-3 p-0\">You are now subscribed<\/p>\n<p class=\"text-gray-600 mb-4 text-sm sm:text-base\">Your newsletter sign-up was successful<\/p>\n<div id=\"newsletter-modal-confirmation__userlogin\" class=\"hidden\">\n<hr class=\"my-5 h-px bg-gray-300 border-0\">\n<div class=\"items-start flex flex-col h-full justify-between\">\n<div class=\"flcw-text pb-5 pt-2 leading-[1.3]\"> An account already exists for this email address, please log in.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"max-sm:hidden tooltip absolute left-1\/2 bg-gray-900 text-white text-xs leading-none px-3 py-1.5 rounded-md z-[10001] whitespace-nowrap\" id=\"tooltip-subscribe-to-our-newsletter\" role=\"tooltip\" aria-hidden=\"true\">\nSubscribe to our newsletter\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p id=\"7e469217-188a-449c-ad5c-cf7aee224200\">The strongest rider on your local group ride might have an FTP of 350 watts. If you&#8217;re in the company of cycling&#8217;s elite, maybe there is a rider with a 380w or even 400w FTP, or functional threshold power \u2013 meaning the highest average power that rider can produce for an hour. A true FTP test is a lung-bursting effort, an all-out, one-hour time trial.<\/p>\n<p>FTP is seen as the absolute limit, the hardest that you can go for a sustained period of time. Zone 2 is something completely different \u2013 it is your aerobic threshold, the highest average power that you can produce without accumulating a significant amount of lactate. In other words, your body can clear lactate as quickly as it&#8217;s producing it when you&#8217;re riding in zone 2.<\/p>\n<p id=\"7e469217-188a-449c-ad5c-cf7aee224200-2\" class=\"paywall\" aria-hidden=\"true\">A well-trained cyclist can ride in their zone 2 for hours on end. Given proper fueling, a cyclist should be able to ride in zone 2 all day without a significant amount of fatigue. Professional cyclists use zone 2 to build their aerobic engine, the foundation upon which their higher power outputs are built. By riding so many hours in zone 2, they improve their mitochondrial density, fat oxidation, and overall endurance without accumulating excess fatigue.<\/p>\n<p><span class=\"article-continues-below block py-2 text-sm\">Article continues below <\/span><\/p>\n<aside data-component-name=\"Recirculation:ArticleRiver\" data-recirculation-type=\"inline\" data-mrf-recirculation=\"Trending Bar\" data-nosnippet class=\"clear-both pb-0 pt-2 mb-4\"><span class=\"\n            flex\n            after:content-[''] after:flex-1 after:ml-4 after:my-[0.7rem] after:border-t after:border-solid after:border-t-[#ccc]\n            before:content-[''] before:flex-1 before:mr-4 before:my-[0.7rem] before:border-t before:border-solid before:border-t-[#ccc]\n            font-article-heading pb-0 !text-base uppercase sm:text-sm font-bold\n        \"><br \/>\n            You may like<br \/>\n        <\/span><\/p>\n<ul class=\"flex flex-col gap-0 m-0\">\n<li class=\"m-0 list-none border-b border-solid border-[#ededed] py-2\" data-recirculation-id=\"recirculation-card-1\" data-analytics-id=\"recirculation-inline-1\" data-mrf-recirculation=\"recirculation-inline-1\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/TYHSNBLfjyhwGtMNkQni7V-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/TYHSNBLfjyhwGtMNkQni7V-150-80.jpg.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">&#8216;We have to protect our riders from burnout&#8217; \u2013 How teams balance performance, success and mental wellbeing against the growing demands of pro cycling<\/span><\/li>\n<li class=\"m-0 list-none border-b border-solid border-[#ededed] py-2\" data-recirculation-id=\"recirculation-card-2\" data-analytics-id=\"recirculation-inline-2\" data-mrf-recirculation=\"recirculation-inline-2\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/7UstRqry6qfZFGZJ3rPjTW-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/7UstRqry6qfZFGZJ3rPjTW-150-80.jpg.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">&#8216;Small percentages can make a huge difference&#8217; &#8211; What&#8217;s the science behind cycling&#8217;s long-range attacks?<br \/>\n<\/span><\/li>\n<li class=\"m-0 list-none border-b border-solid border-[#ccc] py-2\" data-recirculation-id=\"recirculation-card-3\" data-analytics-id=\"recirculation-inline-3\" data-mrf-recirculation=\"recirculation-inline-3\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-250-80.png.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-150-80.png.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">How tracking your period, heart rate and vital stats can help female cyclists with performance \u2013 and where should we still &#8216;use our feeling first&#8217;<\/span><\/li>\n<\/ul>\n<\/aside>\n<p class=\"paywall\" aria-hidden=\"true\">Both FTP and zone 2 are crucial to cycling performance. They are both key training zones and physiological markers (or limits) that we use to base our training. The strongest cyclists in the world, like Tadej Poga\u010dar, have FTPs above 450W and zone 2 power between 300-350W.<\/p>\n<p class=\"paywall\" aria-hidden=\"true\">The advantage of higher numbers in each marker depends on your role within a team.<\/p>\n<p>If you are the team leader and the out-and-out race winner, you want as much explosive power as possible so that you can attack and drop your rivals. On the other hand, a domestique doesn&#8217;t typically care how much power they can produce for three to five minutes. Instead, they need to be able to ride on the front of the peloton all day \u2013 sometimes every day, for three weeks straight in a Grand Tour.<\/p>\n<p class=\"paywall\" aria-hidden=\"true\">In this article, we&#8217;ll take a deep dive into zone 2, what it is, and how pros improve it. How is it possible that some pros have a zone 2 that pushes 350 watts? That is the question we set out to answer by delving deeper into how the pros and their coaches work.<\/p>\n<h2 id=\"how-do-the-pros-define-zone-2-3\">How do the pros define zone 2? <\/h2>\n<p id=\"6476f29b-408e-4af0-84bb-d31fb65f1e74\">Zone 2 has nearly as many definitions as FTP. It may change depending on who you ask, but it is typically defined as the steady state aerobic threshold, the point at which blood lactate begins to accumulate significantly. In basic terms, zones 1 and 2 are talking pace, before your breathing becomes labored and the sweat starts flowing.<\/p>\n<p>A proper zone 2 ride is done at between 60-75% FTP by power-based training. However, you&#8217;ve probably noticed that the range is massive. For a rider with a 400W FTP (remember, we are talking about pros here), that is a range of 240-300W. So when this rider goes out for a zone 2 ride, what power do they target?<\/p>\n<p>After researching multiple professional riders and coaches, we&#8217;ve seen that riders actually use this full range in their zone 2 training. Instead of targeting a specific power output, they vary their target power based on terrain, altitude, weather, and other factors.<\/p>\n<aside data-component-name=\"Recirculation:ArticleRiver\" data-recirculation-type=\"inline\" data-mrf-recirculation=\"Trending Bar\" data-nosnippet class=\"clear-both pb-0 pt-2 mb-4\"><span class=\"\n            flex\n            after:content-[''] after:flex-1 after:ml-4 after:my-[0.7rem] after:border-t after:border-solid after:border-t-[#ccc]\n            before:content-[''] before:flex-1 before:mr-4 before:my-[0.7rem] before:border-t before:border-solid before:border-t-[#ccc]\n            font-article-heading pb-0 !text-base uppercase sm:text-sm font-bold\n        \"><br \/>\n            What to read next<br \/>\n        <\/span><\/p>\n<ul class=\"flex flex-col gap-0 m-0\">\n<li class=\"m-0 list-none border-b border-solid border-[#ededed] py-2\" data-recirculation-id=\"recirculation-card-1\" data-analytics-id=\"recirculation-2-inline-1\" data-mrf-recirculation=\"recirculation-2-inline-1\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-150-80.jpg.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">Paris-Nice and Tirreno-Adriatico are traditionally the spring&#8217;s most important Grand Tour preparation races, but do they actually tell us anything?<\/span><\/li>\n<li class=\"m-0 list-none border-b border-solid border-[#ededed] py-2\" data-recirculation-id=\"recirculation-card-2\" data-analytics-id=\"recirculation-2-inline-2\" data-mrf-recirculation=\"recirculation-2-inline-2\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/qpFm3DqAVUDUe4UWvjZqbH-250-80.png.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/qpFm3DqAVUDUe4UWvjZqbH-150-80.png.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">&#8216;One of the most under-recognised threats in women&#8217;s cycling&#8217; &#8211; Why it&#8217;s more important than ever for athletes to dial in nutrition and hydration<\/span><\/li>\n<li class=\"m-0 list-none border-b border-solid border-[#ccc] py-2\" data-recirculation-id=\"recirculation-card-3\" data-analytics-id=\"recirculation-2-inline-3\" data-mrf-recirculation=\"recirculation-2-inline-3\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/SC67aMqTEUY3iRUpU5yNH4-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/SC67aMqTEUY3iRUpU5yNH4-150-80.jpg.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">&#8216;We could have won more races&#8217; \u2013 Tom Pidcock&#8217;s season started with victory, but he&#8217;s ready to ramp it up for the biggest Spring Classics<\/span><\/li>\n<\/ul>\n<\/aside>\n<figure class=\"van-image-figure full-width-layout\" data-bordeaux-image-check id=\"1a57ee0f-29e2-4c9c-88d0-78872949656a\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-2560-80.jpg.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-1920-80.jpg.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-1440-80.jpg.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-1280-80.jpg.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-1200-80.jpg.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-1024-80.jpg.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-970-80.jpg.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-480-80.jpg.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-320-80.jpg.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" full-width-layout\"><span class=\"caption-text\">It takes a lot to be able to ride on the front of the peloton all day long <\/span><span class=\"credit\">(Image credit: Getty Images)<\/span><\/figcaption><\/figure>\n<h2 id=\"how-the-pros-train-their-zone-2-3\">How the pros train their zone 2<\/h2>\n<p id=\"19c2612a-e0eb-49e8-bd43-cbc855765e8c\">Using a range of 60-75% FTP, pros tend to alter their power target based on the length and difficulty of the zone 2 interval. The longer and easier the interval, the higher the target power within zone 2. So let&#8217;s take a look back at our example pro with an FTP of 400W.<\/p>\n<p>This rider can target anywhere between 240W and 300W during a zone 2 ride. However, if they live in Andorra, they will be riding up and down climbs all day, and it would actually be impossible for them to do four hours of uninterrupted zone 2.<\/p>\n<p>In this case, the pro would likely target high zone 2 (70-75% FTP) on the climbs, and then recover on the descents. Realistically, it would be impossible for them to ride at 240-300W down the descents anyway.<\/p>\n<p>Tadej Poga\u010dar himself discussed his actual zone 2 numbers on the Peter Attia podcast, saying that he rides at 320-340W during his zone 2 rides. However, this only applies to his hilly zone 2 rides \u2013 he will target 320-340w on the climbs before recovering on the descents. Poga\u010dar lives in Monaco, so most of his training rides are extremely hilly.<\/p>\n<p>But when Poga\u010dar goes to training camps and rides flatter roads, he actually alters his zone 2 training to match the terrain. If he rode 320-340W for five hours, he would be so fatigued that he said, &#8220;the next day, I would not be riding the bike.&#8221;<\/p>\n<p>When riding on the flats, Poga\u010dar drops his zone 2 power all the way down to 290-300W. We&#8217;re talking about a 50W drop in zone 2 power at most; that is a massive difference. But for Poga\u010dar, there is nowhere to recover on the flats, so zone 2 rides are much harder.<\/p>\n<p>&#8220;Your zone 2 after a five-hour ride, it might not be your zone 2 anymore,&#8221; said Poga\u010dar.<\/p>\n<figure class=\"van-image-figure inline-layout\" data-bordeaux-image-check id=\"531179b8-f387-4853-b6b3-3b2bda39b3df\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-2096-80.png.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-1920-80.png.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-1440-80.png.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-1280-80.png.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-1200-80.png.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-1024-80.png.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-970-80.png.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-480-80.png.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-320-80.png.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" inline-layout\"><span class=\"caption-text\">An example of Tadej Poga\u010dar&#8217;s zone 2 power <\/span><span class=\"credit\">(Image credit: Strava)<\/span><\/figcaption><\/figure>\n<p id=\"1595be13-dc8e-4213-9c7c-f303fdbe8f88\">Poga\u010dar weighs roughly 65kg, so a zone 2 ride at 320-340W is 4.9-5.2W\/kg. But there are plenty of heavier riders in professional cycling who have raw power outputs that dwarf Poga\u010dar\u2019s. Riders like Filippo Ganna, Wout van Aert, and Nils Politt weigh around 80kg, so you can expect their zone 2 rides to be done at 350W or more.<\/p>\n<p>Sport Engineering Director at Team Jayco AlUla, Marco Pinotti, said: &#8220;We have always prescribed &#8216;sustained power output for a long time&#8217; or shorter intervals at slightly higher intensity.&#8221; When it comes to steady zone 2 rides, Pinotti said: &#8220;We look at the trend of the Power\/HR [heart rate] curve and Power\/HR value.&#8221;<\/p>\n<p>Heart rate drift and the Power\/HR curve are crucial data points used by professional coaches. The fitter the rider, the more stable their heart rate will be during a long zone 2 effort. Amateurs may see a significant amount of HR drift during long rides, where the HR increases over time due to aerobic fatigue.<\/p>\n<p>Coaches like Pinotti often use Lactate Threshold 1 (LT1) when prescribing zone 2 training. LT1 is the point at which blood lactate starts to accumulate above resting levels. Basically, it is the upper limit of aerobic riding, or the line between zones 2 and 3. While zone 2 is a broad range, LT1 is a specific intensity or power output that can be determined through lactate testing.<\/p>\n<p>You can see two different zone 2 rides in the images from TrainingPeaks below. One is for a rider completing zone 2 intervals, somewhere around 140-150bpm, with recoveries in between each effort.<\/p>\n<p>Pinotti said: &#8220;In this instance, I prescribed a bit higher PO intervals at LT1 (4W\/Kg) to the rider\u2026It depends on the place they train, if they have mostly climbs or descents, we look to prescribe more intervals at LT1 rather than continuous effort, which is impossible to do.&#8221;<\/p>\n<figure class=\"van-image-figure extended-layout\" data-bordeaux-image-check id=\"2e7c63ef-bf8b-4f38-b2cf-58e202cdb013\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1880-80.png.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1880-80.png.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1440-80.png.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1280-80.png.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1200-80.png.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1024-80.png.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-970-80.png.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-480-80.png.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-320-80.png.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" extended-layout\"><span class=\"caption-text\">The intervals are clear on this display from TrainingPeaks, with the heart rate jump especially apparent <\/span><span class=\"credit\">(Image credit: TrainingPeaks)<\/span><\/figcaption><\/figure>\n<p id=\"7fef6eeb-1ae5-4ff4-93bf-9acf305440d9\">The second zone 2 ride is a steady one \u2013 you can follow the rider&#8217;s power and heart rate in a nearly horizontal line across the chart.<\/p>\n<figure class=\"van-image-figure extended-layout\" data-bordeaux-image-check id=\"38564fae-4072-4c90-b0b4-ee74002ea3de\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1906-80.png.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1906-80.png.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1440-80.png.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1280-80.png.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1200-80.png.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1024-80.png.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-970-80.png.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-480-80.png.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-320-80.png.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" extended-layout\"><span class=\"caption-text\">A ride at continuous zone 2 <\/span><span class=\"credit\">(Image credit: TrainingPeaks)<\/span><\/figcaption><\/figure>\n<p id=\"971ff304-f497-476e-ab08-ca328f6d353e\">Zone 2 power can also be adjusted for other factors, such as altitude or weather. Basically, anything that significantly affects your level of fatigue can play a major role in zone 2 training. The harder the efforts, the lower your zone 2 target power.<\/p>\n<p>When our example pro goes to an altitude camp, their 240-300W zone 2 might become 220-280W. Riding at 300W would quickly push them into their tempo (zone 3) and cause a significant amount of lactate accumulation. The same goes for hot weather. If a rider&#8217;s heart rate is already elevated from extreme heat, riding at the top end of their zone 2 could easily cause damage instead of positive adaptations.<\/p>\n<p>So far, we&#8217;ve mentioned a number of factors that affect zone 2 training, but we haven&#8217;t mentioned one of the biggest factors of all: time.<\/p>\n<h2 id=\"should-you-be-doing-zone-2-intervals-3\">Should you be doing zone 2 intervals?<\/h2>\n<p id=\"a0e6b5d7-81e4-4164-a121-f82fa38d5a42\">Old school zone 2 training meant going out and riding all day. Sometimes that meant seven to eight hours, especially for the pros. They would ride at an easy tempo; perhaps they had a heart rate monitor, but they would never truly push the pace.<\/p>\n<p>Modern zone 2 has evolved with the use of lactate meters, breathing sensors, power meters, and more. There are a hundred different physiological metrics you can track, but what does that actually mean? For a long time, it seemed like the best way to improve your zone 2 power was to accumulate more hours on the bike. Pros would do 30, 35, or 40-hour weeks in search of aerobic fitness gains.<\/p>\n<p>But at a certain point, you cannot accumulate any more hours. In fact, many pros have stepped away from 35-hour weeks, opting for 20-25-hour weeks instead. It seems that quality has begun to outweigh quantity.<\/p>\n<p>In search of zone 2 gains, some pros started doing zone 2 intervals. Similar to what Poga\u010dar described in Monaco, pros started doing 10&#215;10 minutes in zone 2 instead of 60 minutes straight. You can find several rides on Strava like this, such as this &#8220;<u>6x20min LT1<\/u>&#8221; from Tour de France stage winner, Jonas Abrahamsen. The Norwegian does this type of workout every single week, along with most of his Uno-X Mobility teammates.<\/p>\n<figure class=\"van-image-figure extended-layout\" data-bordeaux-image-check id=\"645fc1d6-0352-41ea-8da7-b3513e861264\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-2118-80.png.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-1920-80.png.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-1440-80.png.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-1280-80.png.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-1200-80.png.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-1024-80.png.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-970-80.png.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-480-80.png.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-320-80.png.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" extended-layout\"><span class=\"caption-text\">The kind of workouts that a Tour stage winner does <\/span><span class=\"credit\">(Image credit: Strava)<\/span><\/figcaption><\/figure>\n<p id=\"90150a72-c769-4515-b2af-e3dd39ac51f4\">The thinking is that you can accumulate more time at a higher zone 2 power output when you break the ride into intervals with short recoveries. It&#8217;s the same reason that pros do 40\/20-second intervals instead of five-minute VO2 Max intervals all the time.<\/p>\n<p>Instead of doing 4x5min at 450w, they can do 4x5x40\/20s with target powers of 500W and 200W. By the end of the 40\/20s session, they&#8217;ve accumulated more time at a higher power (500W vs 450W) compared to the five-minute interval workout.<\/p>\n<p>&#8220;It&#8217;s common in Scandinavia at the moment to do 10min LT1 efforts instead of steady Z2 to become able to ride very efficiently\/economically on a higher power output than before,&#8221; said Magnus Kulset, former teammate of Abrahamsen at Uno-X Mobility.<\/p>\n<p>&#8220;From my personal experience, I think it&#8217;s a useful way to train. As LT1 is very controllable, you open on a power you know is under your LT1, and then you can be careful not to go over LT1, so you get a quality session in a controlled way. You do the power according to your lactate measurement, not based on heart rate or feeling. Where a steady zone 2 ride with similar\/same average power in total will be more impacted by other factors, such as bad legs or high heart rate.&#8221;<\/p>\n<h2 id=\"what-is-the-best-approach-to-zone-2-training-3\">What is the best approach to zone 2 training?<\/h2>\n<p id=\"5f7bfe0f-ac47-4dea-a187-ec697891280c\">We&#8217;ve heard from Tadej Poga\u010dar, Jonas Abrahamsen, and an entire professional team that zone 2 interval training works. So why isn&#8217;t every pro doing it? To be honest, I&#8217;m not completely sure.<\/p>\n<p>Zone 2 interval training is certainly effective, but it may be more fatiguing for some riders than others. Poga\u010dar and Abrahamsen are two of the strongest riders in professional cycling, so it isn&#8217;t a surprise that they can do zone 2 rides which consist of 6x20min at 330W \u2013 this is all done while keeping their lactate and heart rate in zone 2.<\/p>\n<p>Does this approach work for amateur cyclists? Maybe, but it depends on a number of factors. First of all, what are you training for? It&#8217;s unlikely to be a three-week stage race like Poga\u010dar or Abrahamsen. Instead, it is probably a one-day race that relies more on explosiveness than aerobic fitness.<\/p>\n<p>Of course, having a 300W zone 2 is great, but you probably won&#8217;t win your local crit if you can&#8217;t accelerate far above that threshold. Many pros train to ride hard all day, every day. Some of them are breakaway riders like Abrahamsen. After an explosive effort to form the breakaway, riders like Abrahamsen will ride at 300-350W for multiple hours to maintain their gap over the peloton.<\/p>\n<p>The ability to push this power is one thing. But for this power to be well within your zone 2 is a game-changer.<\/p>\n<h2 id=\"why-zone-2-matters-and-how-it-helps-win-races-3\">Why zone 2 matters, and how it helps win races<\/h2>\n<p id=\"1ff8ae13-a2f6-4681-ad5e-234b0a15b0cb\">You probably won&#8217;t win a bike race by riding in zone 2 for an hour. But having a higher zone 2 can indirectly help you win \u2013 here&#8217;s how.<\/p>\n<p>When you&#8217;re riding in zone 2 (or below), your body is clearing lactate as quickly as it&#8217;s producing it. Thus, you aren&#8217;t accumulating a significant amount of fatigue. In fact, riding in zone 2 (60-75% FTP) after a hard effort actually helps you recover because it helps clear lactate, arguably more so than simply coasting.<\/p>\n<p>When you can recover in your zone 2 during a race, it gives you an advantage over all the riders who are pushing zone 3 or zone 4 power. While they are simultaneously accumulating lactate and fatigue, you are clearing it. By the time you get to the next climb, those riders will all be carrying fatigue, whereas you will be completely recovered.<\/p>\n<p>This is one of the most underrated aspects of Tadej Poga\u010dar&#8217;s arsenal. Everyone likes to focus on his raw power output, pure W\/kg, ridiculous VAM, and unreal speed. But what truly sets Poga\u010dar apart from the rest of the professional peloton is his fatigue resistance. And where does fatigue resistance come from? His zone 2 power.<\/p>\n<p>At 320-340W, Poga\u010dar is riding at 4.9-5.2W\/kg. When his rival teams are &#8216;pushing the pace&#8217; on warm-up climbs, Poga\u010dar is riding in zones 2-3 while his rivals are in zone 4. This means they are accumulating much more fatigue than the two-time road world champion.<\/p>\n<p>In a fresh 20-minute effort, there are probably 10-20 pros who can come close to Poga\u010dar&#8217;s power and W\/kg. But after 4,500kJs on the 18th stage of the Tour de France\u2026that&#8217;s where Poga\u010dar sets himself apart.<\/p>\n<figure class=\"van-image-figure full-width-layout\" data-bordeaux-image-check id=\"eed19e4a-411a-4181-b420-ae1f22d07d57\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-2560-80.jpg.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-1920-80.jpg.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-1440-80.jpg.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-1280-80.jpg.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-1200-80.jpg.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-1024-80.jpg.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-970-80.jpg.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-480-80.jpg.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-320-80.jpg.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" full-width-layout\"><span class=\"caption-text\">Poga\u010dar&#8217;s ability to put down the power even at the end of three weeks of racing is what really sets him apart <\/span><span class=\"credit\">(Image credit: Getty Images)<\/span><\/figcaption><\/figure>\n<p id=\"ae169d53-d648-44ba-867e-bac34a79ae76\">The magic of zone 2 shows itself in multiple ways. Some riders can pull on the front of the peloton for hours at a time. 350W is hardly scratching the surface of Nils Politt&#8217;s tempo zone. The large German can sit on the front at 45kph for over 100 kilometres, all while staying in zone 2.<\/p>\n<p>Zone 2 also shows itself in fatigue resistance. The higher your zone 2, the more you can recover in between efforts, especially during a race when the pace stays high in between climbs and attacks.<\/p>\n<p>Everyone can benefit from zone 2 training. Not only amateur and professional cyclists, but also the average human being. Zone 2 training is good for your overall health and fitness. It isn&#8217;t too difficult either, which is great news for those of us who are weighed down by the mental burden of a working life. You can hop on the bike, ride at a comfortable heart rate, and make significant fitness gains in just a few hours of training per week.<\/p>\n<p>We can gawk at the pros as much as we&#8217;d like. But their 35-hour weeks in Mallorca don&#8217;t tell us much about our own training and fitness. Zone 2 is a term that&#8217;s been beaten to death since its inception, but for good reason. It is one of the most important terms and tools in physiological fitness, and it applies to everyone. Whether you are a beginner cyclist or Tadej Poga\u010dar, you can make serious gains from zone 2 training.<\/p>\n<\/div>\n<div class=\"block\" id=\"articleTag\" data-component-name=\"PostArticleLinks\" data-nosnippet data-mrf-recirculation=\"post-article-links\">\n<div class=\"border-b border-b-black border-solid py-2.5 text-black font-bold uppercase\">TOPICS<\/div>\n<nav class=\"py-2.5 flex gap-2.5 flex-wrap\" data-analytics-id=\"article-tag\" data-mrf-recirculation=\"article-tag\">\n<p>Performance<\/p>\n<\/nav>\n<\/div>\n<div id=\"slice-container-authorBio-qBgeLeQiMejuq9ugSaWwA3\" class=\"slice-container slice-author-bio authorBio-qBgeLeQiMejuq9ugSaWwA3 slice-container-authorBio\">\n<div class=\"author author__default-layout author--separator author--collapsible\" data-hydrate=\"true\">\n<div class=\"author__header\">\n<div class=\"author__heading\">\n<div class=\"author__name\">Zach Nehr<\/div>\n<\/div>\n<\/div>\n<div class=\"author__bio-wrapper\">\n<div class=\"author__biography\">\n<p>Zach is a freelance writer, the head of ZNehr Coaching, and an elite-level rider in road, track, and e-racing. He writes about everything cycling-related, from buyer&#8217;s guides to product reviews and feature articles to power analyses. After earning a Bachelor\u2019s Degree in Exercise Science at Marian University-Indianapolis, Zach discovered a passion for writing that soon turned into a full-fledged career. In between articles, Zach spends his time working with endurance athletes of all abilities and ages at ZNehr Coaching. After entering the sport at age 17, Zach went on to have a wonderful road racing career that included winning the 2017 Collegiate National Time Trial Championships and a 9th place finish at the 2019 US Pro National Time Trial Championships.\u00a0Nowadays, Zach spends most of his ride time indoors with NeXT eSport.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<div class=\"mt-6 lg:px-0 relative max-w-[1070px] mx-auto viafoura-twig-component px-4\" data-component-name=\"Viafoura:Comments\" data-nosnippet data-community-guidelines-text=\"&lt;p class='vfcustom-community-guidelines'&gt;Please follow our &lt;a href=&quot;https:\/\/www.cyclingnews.com\/about\/#section-community-guidelines&quot; target=&quot;_blank&quot;&gt;community guidelines&lt;\/a&gt;.&lt;\/p&gt;\" data-join-the-conversation-text=\"Join the Conversation\">\n<div class=\"absolute top-0 left-0 w-full h-full flex items-center justify-center z-50 bg-white\/90 border-1\">\n<div class=\"p-2 text-center\">\n<p class=\"mb-3 !text-lg\">You must confirm your public display name before commenting<\/p>\n<p class=\"mb-3 !text-sm\">Please logout and then login again, you will then be prompted to enter your display name.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<section class=\"mx-2 my-5 sm:mx-0\">\n<aside class=\"w-full\" data-nosnippet data-mrf-recirculation=\"article-river-stacked\">\n<div data-recirc-id=\"article-river-stacked-adviser:hybrid\">\n<div class=\"text-white py-4 px-3 mb-4 bg-[#333] uppercase font-bold custom-header-styles\">Read more<\/div>\n<div class=\"grid grid-cols-1 gap-4 mt-4 mb-5\">\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/TYHSNBLfjyhwGtMNkQni7V-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/TYHSNBLfjyhwGtMNkQni7V-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/TYHSNBLfjyhwGtMNkQni7V-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/TYHSNBLfjyhwGtMNkQni7V-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/TYHSNBLfjyhwGtMNkQni7V-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training Camps<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;We have to protect our riders from burnout&#8217; \u2013 How teams balance performance, success and mental wellbeing against the growing demands of pro cycling<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/7UstRqry6qfZFGZJ3rPjTW-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/7UstRqry6qfZFGZJ3rPjTW-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/7UstRqry6qfZFGZJ3rPjTW-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/7UstRqry6qfZFGZJ3rPjTW-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/7UstRqry6qfZFGZJ3rPjTW-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Pro Cycling<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;Small percentages can make a huge difference&#8217; &#8211; What&#8217;s the science behind cycling&#8217;s long-range attacks?<br \/>\n<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">How tracking your period, heart rate and vital stats can help female cyclists with performance \u2013 and where should we still &#8216;use our feeling first&#8217;<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Paris-Nice and Tirreno-Adriatico are traditionally the spring&#8217;s most important Grand Tour preparation races, but do they actually tell us anything?<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/qpFm3DqAVUDUe4UWvjZqbH-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/qpFm3DqAVUDUe4UWvjZqbH-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/qpFm3DqAVUDUe4UWvjZqbH-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/qpFm3DqAVUDUe4UWvjZqbH-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/qpFm3DqAVUDUe4UWvjZqbH-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Women&#8217;s Cycling<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;One of the most under-recognised threats in women&#8217;s cycling&#8217; &#8211; Why it&#8217;s more important than ever for athletes to dial in nutrition and hydration<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/SC67aMqTEUY3iRUpU5yNH4-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/SC67aMqTEUY3iRUpU5yNH4-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/SC67aMqTEUY3iRUpU5yNH4-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/SC67aMqTEUY3iRUpU5yNH4-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/SC67aMqTEUY3iRUpU5yNH4-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Teams &amp; Riders<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;We could have won more races&#8217; \u2013 Tom Pidcock&#8217;s season started with victory, but he&#8217;s ready to ramp it up for the biggest Spring Classics<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;It&#8217;s historically embraced practices that have put riders&#8217; bone health at risk&#8217; &#8211; How pro cycling is tackling its awkward relationship with low bone density<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Teams &amp; Riders<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;I was breaking power records left, right, and centre last year and still not winning&#8217; \u2013 Adam Yates on the harsh reality of keeping up in modern cycling&#8217;s constantly improving peloton<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/crxMnGTikCjMWFFHwdJrUf-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/crxMnGTikCjMWFFHwdJrUf-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/crxMnGTikCjMWFFHwdJrUf-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/crxMnGTikCjMWFFHwdJrUf-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/crxMnGTikCjMWFFHwdJrUf-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training Camps<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;It&#8217;s become &#8216;the&#8217; climb in the area&#8217; \u2013 Why the Coll de Rates is the hottest climb in the cycling world right now, with riders flocking to challenge Tadej Poga\u010dar&#8217;s Strava record<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">I tried nasal strips for cycling to find out if they&#8217;re just the latest trend, or a real performance enhancer \u2013 here&#8217;s how they stack up to the marketing claims<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/F3LanoWabeqFF54afaiDqg-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/F3LanoWabeqFF54afaiDqg-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/F3LanoWabeqFF54afaiDqg-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/F3LanoWabeqFF54afaiDqg-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/F3LanoWabeqFF54afaiDqg-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Smart Trainers<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Best smart trainers 2026: Top indoor bike trainers tested by our experts<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;In this role, I have told myself to say yes whenever possible&#8217; \u2013 Alex Dowsett takes us inside the mind of a WorldTour coach<\/span><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<aside class=\"w-full\" data-nosnippet data-mrf-recirculation=\"article-river-stacked\">\n<div data-recirc-id=\"article-river-stacked-solr:latest-category\">\n<div class=\"text-white py-4 px-3 mb-4 bg-[#333] uppercase font-bold custom-header-styles\">Latest in Training<\/div>\n<div class=\"grid grid-cols-1 gap-4 mt-4 mb-5\">\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/kcxDsSdxPXbxvM92xGaD8f-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;It&#8217;s historically embraced practices that have put riders&#8217; bone health at risk&#8217; &#8211; How pro cycling is tackling its awkward relationship with low bone density<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">How tracking your period, heart rate and vital stats can help female cyclists with performance \u2013 and where should we still &#8216;use our feeling first&#8217;<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/UAjrag4hFSzzRqEup7zAqH-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">I tried nasal strips for cycling to find out if they&#8217;re just the latest trend, or a real performance enhancer \u2013 here&#8217;s how they stack up to the marketing claims<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/ALiiRzXnNjz3Jxgb4SAGkh-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/ALiiRzXnNjz3Jxgb4SAGkh-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/ALiiRzXnNjz3Jxgb4SAGkh-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/ALiiRzXnNjz3Jxgb4SAGkh-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/ALiiRzXnNjz3Jxgb4SAGkh-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Ergogenic edge or empty promise: How do we know what&#8217;s really inside cycling supplements?<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/cWB8xA9byCtgUAuADVBSR7-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/cWB8xA9byCtgUAuADVBSR7-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/cWB8xA9byCtgUAuADVBSR7-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/cWB8xA9byCtgUAuADVBSR7-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/cWB8xA9byCtgUAuADVBSR7-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Cycling&#8217;s blood flow restriction boom \u2013 what&#8217;s proven, and what isn&#8217;t<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/2UzuPgpnWUNxamv9wB8ix5-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/2UzuPgpnWUNxamv9wB8ix5-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/2UzuPgpnWUNxamv9wB8ix5-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/2UzuPgpnWUNxamv9wB8ix5-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/2UzuPgpnWUNxamv9wB8ix5-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">From pistolets to performance gains: Inside Remco Evenepoel and Red Bull-Bora-Hansgrohe&#8217;s fuelling strategy<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/mWM6T4tNfrpGd22MGjq8SX-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/mWM6T4tNfrpGd22MGjq8SX-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/mWM6T4tNfrpGd22MGjq8SX-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/mWM6T4tNfrpGd22MGjq8SX-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/mWM6T4tNfrpGd22MGjq8SX-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Indoor cycling training plans<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/JbYysar8w2t4uqadXKnbvg-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/JbYysar8w2t4uqadXKnbvg-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/JbYysar8w2t4uqadXKnbvg-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/JbYysar8w2t4uqadXKnbvg-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/JbYysar8w2t4uqadXKnbvg-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><br \/>\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/jorsDMGQatsjhfmJg4omCc-200-100.png.webp\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Indoor cycling mistakes: 10 things we all get wrong, and tips on how to solve them<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/2DYsavempcP2h8sZpKq5yB-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/2DYsavempcP2h8sZpKq5yB-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/2DYsavempcP2h8sZpKq5yB-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/2DYsavempcP2h8sZpKq5yB-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/2DYsavempcP2h8sZpKq5yB-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Indoor vs Outdoor riding &#8211; when should you brave elements?<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/Xvnx6YDNeXCDDEbgJRpCPV-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/Xvnx6YDNeXCDDEbgJRpCPV-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/Xvnx6YDNeXCDDEbgJRpCPV-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/Xvnx6YDNeXCDDEbgJRpCPV-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/Xvnx6YDNeXCDDEbgJRpCPV-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><br \/>\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/jorsDMGQatsjhfmJg4omCc-200-100.png.webp\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">It&#8217;s indoor cycling week at Cyclingnews<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/7gcHdAKdqfsGBet4LM7ChG-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/7gcHdAKdqfsGBet4LM7ChG-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/7gcHdAKdqfsGBet4LM7ChG-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/7gcHdAKdqfsGBet4LM7ChG-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/7gcHdAKdqfsGBet4LM7ChG-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><br \/>\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/jorsDMGQatsjhfmJg4omCc-200-100.png.webp\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">How to setup your indoor training space<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/qMnMDnKHUHYzUJYqNcsfRi-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/qMnMDnKHUHYzUJYqNcsfRi-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/qMnMDnKHUHYzUJYqNcsfRi-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/qMnMDnKHUHYzUJYqNcsfRi-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/qMnMDnKHUHYzUJYqNcsfRi-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Training<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">How to make indoor training more fun<\/span><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<aside class=\"w-full\" data-nosnippet data-mrf-recirculation=\"article-river-stacked\">\n<div data-recirc-id=\"article-river-stacked-solr:latest-articletype\">\n<div class=\"text-white py-4 px-3 mb-4 bg-[#333] uppercase font-bold custom-header-styles\">Latest in Features<\/div>\n<div class=\"grid grid-cols-1 gap-4 mt-4 mb-5\">\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/PUqEpX63dGaZQzqKtBHkBG-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/PUqEpX63dGaZQzqKtBHkBG-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/PUqEpX63dGaZQzqKtBHkBG-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/PUqEpX63dGaZQzqKtBHkBG-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/PUqEpX63dGaZQzqKtBHkBG-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Teams &amp; Riders<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;For better or worse, teams are here&#8217; &#8211; The rosters in 2026 as riders join forces for off-road alliances as the next evolution of gravel and endurance MTB racing takes shape<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/2Q4f5i4XXSAfrWYb4U6g5i-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;In this role, I have told myself to say yes whenever possible&#8217; \u2013 Alex Dowsett takes us inside the mind of a WorldTour coach<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/YejZRDs3Fj2py9HTRRzRHe-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/YejZRDs3Fj2py9HTRRzRHe-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/YejZRDs3Fj2py9HTRRzRHe-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/YejZRDs3Fj2py9HTRRzRHe-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/YejZRDs3Fj2py9HTRRzRHe-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Riders to watch at Cape Epic 2026 \u2013 Mountain bike stars, gravel pros and Epic veterans form strong and open field for 700km challenge<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/wvvs4nrEgLbhrEshDKLma3-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Teams &amp; Riders<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;I was breaking power records left, right, and centre last year and still not winning&#8217; \u2013 Adam Yates on the harsh reality of keeping up in modern cycling&#8217;s constantly improving peloton<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Paris-Nice and Tirreno-Adriatico are traditionally the spring&#8217;s most important Grand Tour preparation races, but do they actually tell us anything?<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/tpvSkeCzvqy3q8KAbjLPRj-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/tpvSkeCzvqy3q8KAbjLPRj-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/tpvSkeCzvqy3q8KAbjLPRj-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/tpvSkeCzvqy3q8KAbjLPRj-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/tpvSkeCzvqy3q8KAbjLPRj-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Sean Kelly&#8217;s Classic column: Tadej Poga\u010dar is unbeatable, but thank God for Paul Seixas<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/o2ipbChNUBJaXjMjqXvg6n-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/o2ipbChNUBJaXjMjqXvg6n-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/o2ipbChNUBJaXjMjqXvg6n-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/o2ipbChNUBJaXjMjqXvg6n-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/o2ipbChNUBJaXjMjqXvg6n-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">There&#8217;s beauty in Poga\u010dar&#8217;s dominance, magic in Siena, and too much of a good thing on the route \u2013 Reflections from Strade Bianche 2026<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/fPJMcNx7fMgsTGtDb2iA6m-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/fPJMcNx7fMgsTGtDb2iA6m-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/fPJMcNx7fMgsTGtDb2iA6m-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/fPJMcNx7fMgsTGtDb2iA6m-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/fPJMcNx7fMgsTGtDb2iA6m-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">The dust, drama, despair, and delight of Strade Bianche 2026 \u2013 Photo gallery<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/d9z42MphDKodCRDAc2kfqn-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/d9z42MphDKodCRDAc2kfqn-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/d9z42MphDKodCRDAc2kfqn-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/d9z42MphDKodCRDAc2kfqn-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/d9z42MphDKodCRDAc2kfqn-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Pro Cycling<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">From &#8216;serendipitous start&#8217; at Tour de Georgia to in-depth interviews and investigative work across 20 years, Kirsten Frattini becomes first female Editor of Cyclingnews<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/7F52YgL46RpEQyLebViRkd-840-80.jpg.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/7F52YgL46RpEQyLebViRkd-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/7F52YgL46RpEQyLebViRkd-500-80.jpg.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/7F52YgL46RpEQyLebViRkd-450-80.jpg.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/7F52YgL46RpEQyLebViRkd-320-80.jpg.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Racing<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">&#8216;If you base your strategy on Poga\u010dar, you lose anyway&#8217; \u2013 Thomas De Gendt&#8217;s tips and tactics for Strade Bianche, including when lightweight gravel tyres might save you<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/sdoeMoiydXUx5jZo3SKpdc-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/sdoeMoiydXUx5jZo3SKpdc-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/sdoeMoiydXUx5jZo3SKpdc-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/sdoeMoiydXUx5jZo3SKpdc-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/sdoeMoiydXUx5jZo3SKpdc-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Women&#8217;s Cycling<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Read Cyclingnews&#8217; new and in-depth women&#8217;s health series this International Women&#8217;s Day<\/span><\/div>\n<div>\n<div class=\"aspect-[--img-listing-aspect-ratio,16\/9] relative mb-3.5\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/JFkuLQnT6z4Tn5hYkvfhvR-840-80.png.webp 840w, https:\/\/cdn.mos.cms.futurecdn.net\/JFkuLQnT6z4Tn5hYkvfhvR-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/JFkuLQnT6z4Tn5hYkvfhvR-500-80.png.webp 500w, https:\/\/cdn.mos.cms.futurecdn.net\/JFkuLQnT6z4Tn5hYkvfhvR-450-80.png.webp 450w, https:\/\/cdn.mos.cms.futurecdn.net\/JFkuLQnT6z4Tn5hYkvfhvR-320-80.png.webp 320w\" sizes=\"(min-width: 900px) 925px, (min-width: 700px) 450px, calc(100vw - 48px)\" \/><\/div>\n<p><span class=\"custom-subheading-styles\">Women&#8217;s Cycling<\/span><span class=\"text-base text-black font-bold mx-0 my-2.5 p-0 block custom-text-styles\">Trailblazers and change-makers \u2013 Women&#8217;s cycling&#8217;s most impressive, important and interesting world records<\/span><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"widgetArea17\" class=\"widget-area md:basis-1\/3 widget-area-g-md-vp-1-3 widget-area-g-lg-vp-1-3 widget-area-g-xl-vp-1-3 page-widget-area-17\">\n<div data-widget-type=\"dynamic\" id=\"popular-data\" class=\"clear-both widget widget-dynamic widget-popular-data widget-dynamic-popular-data widget-dynamic-fter-popular-box\">\n<div class=\"wdn-fte-pb pos-relative space-t20\n\"><\/p>\n<div id=\"slice-container-popularBox\" class=\"slice-container popular-box-slice popularBox slice-container-popularBox\">\n<section data-hydrate=\"true\" class=\"popular-box\">\n<div class=\"popular-box__label\">\n<div class=\"popular-box__label__tab popular-box__label__tab--active\" role=\"heading\">LATEST ARTICLES<\/div>\n<\/div>\n<ol class=\"popular-box__articles-list popular-box__articles-list--active\">\n<li class=\"popular-box__article-list\">\n<div class=\"popular-box__article-list__container\">\n<div class=\"popular-box__article-list__image-wrapper\">\n<div><source class=\"popular-box__article-list__image image__image\" type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/sxFAfDC9AtBCw6PJbDZtC9-320-80.jpg.webp 320w, https:\/\/cdn.mos.cms.futurecdn.net\/sxFAfDC9AtBCw6PJbDZtC9-640-80.jpg.webp 640w, https:\/\/cdn.mos.cms.futurecdn.net\/sxFAfDC9AtBCw6PJbDZtC9-720-80.jpg.webp 720w, https:\/\/cdn.mos.cms.futurecdn.net\/sxFAfDC9AtBCw6PJbDZtC9-1280-80.jpg.webp 1280w\" sizes=\"99vw\" data-normal=\"https:\/\/cdn.mos.cms.futurecdn.net\/sxFAfDC9AtBCw6PJbDZtC9.jpg\" data-original-mos=\"https:\/\/cdn.mos.cms.futurecdn.net\/sxFAfDC9AtBCw6PJbDZtC9.jpg\" data-pin-media=\"https:\/\/cdn.mos.cms.futurecdn.net\/sxFAfDC9AtBCw6PJbDZtC9.jpg\" data-pin-nopin=\"true\" data-slice-image=\"true\" \/><\/div>\n<\/div>\n<div class=\"popular-box__article-list__content\">\n<div class=\"popular-box__article-list__number-text\">1<\/div>\n<div class=\"popular-box__article-list__heading\">SunGod Airas Iris Photochromic glasses review: For when the weather can\u2019t make up its mind<\/div>\n<\/div>\n<\/div>\n<\/li>\n<li class=\"popular-box__article-list\">\n<div class=\"popular-box__article-list__container\">\n<div class=\"popular-box__article-list__content\">\n<div class=\"popular-box__article-list__number-text\">2<\/div>\n<div class=\"popular-box__article-list__heading\">&#8216;It&#8217;s unacceptable that our safety keeps being compromised &#8216;for the shot&#8221; \u2013 Two riders almost run over by driver of media vehicle at Mid South gravel<\/div>\n<\/div>\n<\/div>\n<\/li>\n<li class=\"popular-box__article-list\">\n<div class=\"popular-box__article-list__container\">\n<div class=\"popular-box__article-list__content\">\n<div class=\"popular-box__article-list__number-text\">3<\/div>\n<div class=\"popular-box__article-list__heading\">Eleonora Ciabocco escapes with only cuts and stitches after frightening crash in Trofeo Alfredo Binda<\/div>\n<\/div>\n<\/div>\n<\/li>\n<li class=\"popular-box__article-list\">\n<div class=\"popular-box__article-list__container\">\n<div class=\"popular-box__article-list__content\">\n<div class=\"popular-box__article-list__number-text\">4<\/div>\n<div class=\"popular-box__article-list__heading\">The magic zone \u2013 A deep dive into zone 2 and how taking it steady has become the WorldTour&#8217;s go-to training strategy<\/div>\n<\/div>\n<\/div>\n<\/li>\n<li class=\"popular-box__article-list\">\n<div class=\"popular-box__article-list__container\">\n<div class=\"popular-box__article-list__content\">\n<div class=\"popular-box__article-list__number-text\">5<\/div>\n<div class=\"popular-box__article-list__heading\">&#8216;He can&#8217;t do more than what he is doing now&#8217; \u2013 Mads Pedersen aiming for Flemish Classics as Milan-San Remo all but ruled out<\/div>\n<\/div>\n<\/div>\n<\/li>\n<\/ol>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n<div class=\"news-article\">\n<header data-component-name=\"Article:Hero\">\n<nav class=\"breadcrumb\" aria-label=\"Breadcrumbs\">\n<ol>\n<li>\nCycling Culture\n<\/li>\n<li>\nTraining\n<\/li>\n<\/ol>\n<\/nav>\n<h1>The magic zone \u2013 A deep dive into zone 2 and how taking it steady has become the WorldTour&#8217;s go-to training strategy<\/h1>\n<div class=\"kiosq-member-label\"><span class=\"kiosq-member-label-text\"><b>MEMBER EXCLUSIVE<\/b><\/span><\/div>\n<div class=\"byline-social\">\n<div class=\"byline\">\nFeatures<\/p>\n<div class=\"text-[13px]\"><span><br \/>\nBy<br \/>\nZach Nehr <\/span><span><br \/>\nlast updated<br \/>\n<time data-component-name=\"UI:DateTime\" datetime=\"2026-03-16T15:41:24Z\" class=\"relative-date\"><br \/>\n16 March 2026<br \/>\n<\/time><\/span><\/div>\n<\/div>\n<p class=\"strapline\">Zone 2 training is one of cycling&#8217;s many buzzwords, but what actually is it, and how have the pros turned an &#8216;easy tempo all-day&#8217; training technique into a structured and potentially race-winning performance strategy?<\/p>\n<\/div>\n<aside class=\"mx-auto mb-4 flex items-center justify-start mx-0 my-5 p-0\" id=\"affiliate-disclaimer\" data-component-name=\"AffiliateDisclaimer\" data-hawk-message=\"Affiliate disclaimer removed because hawk deemed there are no affiliate links on this page\">\n<p class=\"text-700 mb-2 text-[12px] leading-[18px] md:text-[13px] 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Here\u2019s how it works.\n<\/p>\n<\/aside>\n<\/header>\n<\/div>\n<div id=\"article-body\" class=\"text-copy bodyCopy auto paywall-locker\">\n<div data-analytics-id=\"utility-bar\" id=\"utility-bar\" class=\"flex justify-between items-center py-2 border-t border-b border-gray-300 border-solid mb-5 mx-auto\" data-component-name=\"UtilityBar\" data-mrf-recirculation=\"utility-bar\">\n<div class=\"flex gap-2 text-[#333] subcontainer\">\n<div class=\"relative tooltip-container\" role=\"tooltip\">\n<div data-component-name=\"Social:Dropdown\" role=\"menu\" id=\"utilitybar__dropdown--share\" aria-labelledby=\"utilitybar__button--share\" class=\"absolute left-0 top-full w-44 bg-white rounded-md shadow-md border border-neutral-200 z-[9996] list-none m-0 py-2 px-3 border-solid\">\n<ul class=\"!m-0\">\n<li class=\"!p-0 !m-0 list-none border-b border-gray-200 border-solid\">\n<li class=\"!p-0 !m-0 list-none border-b border-gray-200 border-solid\">\n<p>Facebook<\/p>\n<\/li>\n<li class=\"!p-0 !m-0 list-none border-b border-gray-200 border-solid\">\n<p>X<\/p>\n<\/li>\n<li class=\"!p-0 !m-0 list-none border-b border-gray-200 border-solid\">\n<p>Pinterest<\/p>\n<\/li>\n<li class=\"!p-0 !m-0 list-none border-b border-gray-200 border-solid\">\n<p>Email<\/p>\n<\/li>\n<\/ul>\n<\/div>\n<div class=\"max-sm:hidden tooltip absolute left-1\/2 bg-gray-900 text-white text-xs leading-none px-3 py-1.5 rounded-md z-[10001] whitespace-nowrap\" id=\"tooltip-share-this-article\" role=\"tooltip\" aria-hidden=\"true\">\nShare this article\n<\/div>\n<\/div>\n<div class=\"relative tooltip-container\" role=\"tooltip\"><span class=\"ml-1 sm:ml-1.5 font-base text-xs\"><span class=\"font-normal\">0<\/span><\/span><\/p>\n<div class=\"max-sm:hidden tooltip absolute left-1\/2 bg-gray-900 text-white text-xs leading-none px-3 py-1.5 rounded-md z-[10001] whitespace-nowrap\" id=\"tooltip-join-the-conversation\" role=\"tooltip\" aria-hidden=\"true\">\nJoin the conversation\n<\/div>\n<\/div>\n<\/div>\n<div class=\"flex gap-2 text-[#333] subcontainer\">\n<div class=\"relative tooltip-container\" role=\"tooltip\">\n<p>Follow us<\/p>\n<div class=\"max-sm:hidden tooltip absolute left-1\/2 bg-gray-900 text-white text-xs leading-none px-3 py-1.5 rounded-md z-[10001] whitespace-nowrap\" id=\"tooltip-add-us-as-a-preferred-source-on-google\" role=\"tooltip\" aria-hidden=\"true\">\nAdd us as a preferred source on Google\n<\/div>\n<\/div>\n<div class=\"relative tooltip-container\" role=\"tooltip\">\n<div role=\"dialog\" class=\"hidden fixed inset-0 z-[999999999999999999] bg-[#33333370] flex items-center justify-center p-6 newsletter-modal\" data-batch-endpoint=\"https:\/\/newsletter-subscribe.futureplc.com\/v2\/submission\/submit_batch\" data-batch-source=\"302\" data-component-name=\"Newsletter:Modal\">\n<div class=\"bg-neutral-100 rounded-xl shadow-xl w-full lg:w-2\/3 xl:w-1\/2 p-6 relative max-h-[95vh] overflow-y-auto\">\n<div id=\"newsletter-capture-modal\">\n<div class=\"sm:text-xl text-base font-bold text-black mb-3 p-0 bg-inherit font-ui-heading\">Get the Cyclingnews Newsletter<\/div>\n<p class=\"text-gray-600 mb-4 text-sm sm:text-base font-article-copy\">The latest race content, interviews, features, reviews and expert buying guides, direct to your inbox!<\/p>\n<div data-component-name=\"Newsletter:NewsletterForm\">\n<hr class=\"modal_hr mt-3 mb-4 h-px bg-gray-300 border-0\">\n<div class=\"modal_footer block text-left opacity-80 text-[.8em] leading-[1.3em] mt-2 [&amp;&gt;a]:underline font-article-copy\">\nBy submitting your information you agree to the Terms &amp; Conditions and Privacy Policy and are aged 16 or over.\n<\/div>\n<\/div>\n<\/div>\n<div id=\"newsletter-modal-confirmation\" class=\"hidden\">\n<p class=\"sm:text-xl text-base font-bold text-black mb-3 p-0\">You are now subscribed<\/p>\n<p class=\"text-gray-600 mb-4 text-sm sm:text-base\">Your newsletter sign-up was successful<\/p>\n<div id=\"newsletter-modal-confirmation__userlogin\" class=\"hidden\">\n<hr class=\"my-5 h-px bg-gray-300 border-0\">\n<div class=\"items-start flex flex-col h-full justify-between\">\n<div class=\"flcw-text pb-5 pt-2 leading-[1.3]\"> An account already exists for this email address, please log in.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"max-sm:hidden tooltip absolute left-1\/2 bg-gray-900 text-white text-xs leading-none px-3 py-1.5 rounded-md z-[10001] whitespace-nowrap\" id=\"tooltip-subscribe-to-our-newsletter\" role=\"tooltip\" aria-hidden=\"true\">\nSubscribe to our newsletter\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p id=\"7e469217-188a-449c-ad5c-cf7aee224200\">The strongest rider on your local group ride might have an FTP of 350 watts. If you&#8217;re in the company of cycling&#8217;s elite, maybe there is a rider with a 380w or even 400w FTP, or functional threshold power \u2013 meaning the highest average power that rider can produce for an hour. A true FTP test is a lung-bursting effort, an all-out, one-hour time trial.<\/p>\n<p>FTP is seen as the absolute limit, the hardest that you can go for a sustained period of time. Zone 2 is something completely different \u2013 it is your aerobic threshold, the highest average power that you can produce without accumulating a significant amount of lactate. In other words, your body can clear lactate as quickly as it&#8217;s producing it when you&#8217;re riding in zone 2.<\/p>\n<p id=\"7e469217-188a-449c-ad5c-cf7aee224200-2\" class=\"paywall\" aria-hidden=\"true\">A well-trained cyclist can ride in their zone 2 for hours on end. Given proper fueling, a cyclist should be able to ride in zone 2 all day without a significant amount of fatigue. Professional cyclists use zone 2 to build their aerobic engine, the foundation upon which their higher power outputs are built. By riding so many hours in zone 2, they improve their mitochondrial density, fat oxidation, and overall endurance without accumulating excess fatigue.<\/p>\n<p><span class=\"article-continues-below block py-2 text-sm\">Article continues below <\/span><\/p>\n<aside data-component-name=\"Recirculation:ArticleRiver\" data-recirculation-type=\"inline\" data-mrf-recirculation=\"Trending Bar\" data-nosnippet class=\"clear-both pb-0 pt-2 mb-4\"><span class=\"\n            flex\n            after:content-[''] after:flex-1 after:ml-4 after:my-[0.7rem] after:border-t after:border-solid after:border-t-[#ccc]\n            before:content-[''] before:flex-1 before:mr-4 before:my-[0.7rem] before:border-t before:border-solid before:border-t-[#ccc]\n            font-article-heading pb-0 !text-base uppercase sm:text-sm font-bold\n        \"><br \/>\n            You may like<br \/>\n        <\/span><\/p>\n<ul class=\"flex flex-col gap-0 m-0\">\n<li class=\"m-0 list-none border-b border-solid border-[#ededed] py-2\" data-recirculation-id=\"recirculation-card-1\" data-analytics-id=\"recirculation-inline-1\" data-mrf-recirculation=\"recirculation-inline-1\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/TYHSNBLfjyhwGtMNkQni7V-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/TYHSNBLfjyhwGtMNkQni7V-150-80.jpg.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">&#8216;We have to protect our riders from burnout&#8217; \u2013 How teams balance performance, success and mental wellbeing against the growing demands of pro cycling<\/span><\/li>\n<li class=\"m-0 list-none border-b border-solid border-[#ededed] py-2\" data-recirculation-id=\"recirculation-card-2\" data-analytics-id=\"recirculation-inline-2\" data-mrf-recirculation=\"recirculation-inline-2\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/7UstRqry6qfZFGZJ3rPjTW-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/7UstRqry6qfZFGZJ3rPjTW-150-80.jpg.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">&#8216;Small percentages can make a huge difference&#8217; &#8211; What&#8217;s the science behind cycling&#8217;s long-range attacks?<br \/>\n<\/span><\/li>\n<li class=\"m-0 list-none border-b border-solid border-[#ccc] py-2\" data-recirculation-id=\"recirculation-card-3\" data-analytics-id=\"recirculation-inline-3\" data-mrf-recirculation=\"recirculation-inline-3\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-250-80.png.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/4eQ3bN4cm6WgfiCEhgeC6k-150-80.png.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">How tracking your period, heart rate and vital stats can help female cyclists with performance \u2013 and where should we still &#8216;use our feeling first&#8217;<\/span><\/li>\n<\/ul>\n<\/aside>\n<p class=\"paywall\" aria-hidden=\"true\">Both FTP and zone 2 are crucial to cycling performance. They are both key training zones and physiological markers (or limits) that we use to base our training. The strongest cyclists in the world, like Tadej Poga\u010dar, have FTPs above 450W and zone 2 power between 300-350W.<\/p>\n<p class=\"paywall\" aria-hidden=\"true\">The advantage of higher numbers in each marker depends on your role within a team.<\/p>\n<p>If you are the team leader and the out-and-out race winner, you want as much explosive power as possible so that you can attack and drop your rivals. On the other hand, a domestique doesn&#8217;t typically care how much power they can produce for three to five minutes. Instead, they need to be able to ride on the front of the peloton all day \u2013 sometimes every day, for three weeks straight in a Grand Tour.<\/p>\n<p class=\"paywall\" aria-hidden=\"true\">In this article, we&#8217;ll take a deep dive into zone 2, what it is, and how pros improve it. How is it possible that some pros have a zone 2 that pushes 350 watts? That is the question we set out to answer by delving deeper into how the pros and their coaches work.<\/p>\n<h2 id=\"how-do-the-pros-define-zone-2-3\">How do the pros define zone 2? <\/h2>\n<p id=\"6476f29b-408e-4af0-84bb-d31fb65f1e74\">Zone 2 has nearly as many definitions as FTP. It may change depending on who you ask, but it is typically defined as the steady state aerobic threshold, the point at which blood lactate begins to accumulate significantly. In basic terms, zones 1 and 2 are talking pace, before your breathing becomes labored and the sweat starts flowing.<\/p>\n<p>A proper zone 2 ride is done at between 60-75% FTP by power-based training. However, you&#8217;ve probably noticed that the range is massive. For a rider with a 400W FTP (remember, we are talking about pros here), that is a range of 240-300W. So when this rider goes out for a zone 2 ride, what power do they target?<\/p>\n<p>After researching multiple professional riders and coaches, we&#8217;ve seen that riders actually use this full range in their zone 2 training. Instead of targeting a specific power output, they vary their target power based on terrain, altitude, weather, and other factors.<\/p>\n<aside data-component-name=\"Recirculation:ArticleRiver\" data-recirculation-type=\"inline\" data-mrf-recirculation=\"Trending Bar\" data-nosnippet class=\"clear-both pb-0 pt-2 mb-4\"><span class=\"\n            flex\n            after:content-[''] after:flex-1 after:ml-4 after:my-[0.7rem] after:border-t after:border-solid after:border-t-[#ccc]\n            before:content-[''] before:flex-1 before:mr-4 before:my-[0.7rem] before:border-t before:border-solid before:border-t-[#ccc]\n            font-article-heading pb-0 !text-base uppercase sm:text-sm font-bold\n        \"><br \/>\n            What to read next<br \/>\n        <\/span><\/p>\n<ul class=\"flex flex-col gap-0 m-0\">\n<li class=\"m-0 list-none border-b border-solid border-[#ededed] py-2\" data-recirculation-id=\"recirculation-card-1\" data-analytics-id=\"recirculation-2-inline-1\" data-mrf-recirculation=\"recirculation-2-inline-1\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/TZ5mWVmn4SXoT3aER6LvwC-150-80.jpg.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">Paris-Nice and Tirreno-Adriatico are traditionally the spring&#8217;s most important Grand Tour preparation races, but do they actually tell us anything?<\/span><\/li>\n<li class=\"m-0 list-none border-b border-solid border-[#ededed] py-2\" data-recirculation-id=\"recirculation-card-2\" data-analytics-id=\"recirculation-2-inline-2\" data-mrf-recirculation=\"recirculation-2-inline-2\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/qpFm3DqAVUDUe4UWvjZqbH-250-80.png.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/qpFm3DqAVUDUe4UWvjZqbH-150-80.png.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">&#8216;One of the most under-recognised threats in women&#8217;s cycling&#8217; &#8211; Why it&#8217;s more important than ever for athletes to dial in nutrition and hydration<\/span><\/li>\n<li class=\"m-0 list-none border-b border-solid border-[#ccc] py-2\" data-recirculation-id=\"recirculation-card-3\" data-analytics-id=\"recirculation-2-inline-3\" data-mrf-recirculation=\"recirculation-2-inline-3\">\n    <source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/SC67aMqTEUY3iRUpU5yNH4-250-80.jpg.webp 250w, https:\/\/cdn.mos.cms.futurecdn.net\/SC67aMqTEUY3iRUpU5yNH4-150-80.jpg.webp 150w\" sizes=\"150px\" \/><span class=\"\n                            w-full font-article-heading line-clamp-3 md:line-clamp-2 text-base font-medium\">&#8216;We could have won more races&#8217; \u2013 Tom Pidcock&#8217;s season started with victory, but he&#8217;s ready to ramp it up for the biggest Spring Classics<\/span><\/li>\n<\/ul>\n<\/aside>\n<figure class=\"van-image-figure full-width-layout\" data-bordeaux-image-check id=\"1a57ee0f-29e2-4c9c-88d0-78872949656a\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-2560-80.jpg.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-1920-80.jpg.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-1440-80.jpg.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-1280-80.jpg.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-1200-80.jpg.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-1024-80.jpg.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-970-80.jpg.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-480-80.jpg.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/R6agCusVyo3QWDYBKxJf9G-320-80.jpg.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" full-width-layout\"><span class=\"caption-text\">It takes a lot to be able to ride on the front of the peloton all day long <\/span><span class=\"credit\">(Image credit: Getty Images)<\/span><\/figcaption><\/figure>\n<h2 id=\"how-the-pros-train-their-zone-2-3\">How the pros train their zone 2<\/h2>\n<p id=\"19c2612a-e0eb-49e8-bd43-cbc855765e8c\">Using a range of 60-75% FTP, pros tend to alter their power target based on the length and difficulty of the zone 2 interval. The longer and easier the interval, the higher the target power within zone 2. So let&#8217;s take a look back at our example pro with an FTP of 400W.<\/p>\n<p>This rider can target anywhere between 240W and 300W during a zone 2 ride. However, if they live in Andorra, they will be riding up and down climbs all day, and it would actually be impossible for them to do four hours of uninterrupted zone 2.<\/p>\n<p>In this case, the pro would likely target high zone 2 (70-75% FTP) on the climbs, and then recover on the descents. Realistically, it would be impossible for them to ride at 240-300W down the descents anyway.<\/p>\n<p>Tadej Poga\u010dar himself discussed his actual zone 2 numbers on the Peter Attia podcast, saying that he rides at 320-340W during his zone 2 rides. However, this only applies to his hilly zone 2 rides \u2013 he will target 320-340w on the climbs before recovering on the descents. Poga\u010dar lives in Monaco, so most of his training rides are extremely hilly.<\/p>\n<p>But when Poga\u010dar goes to training camps and rides flatter roads, he actually alters his zone 2 training to match the terrain. If he rode 320-340W for five hours, he would be so fatigued that he said, &#8220;the next day, I would not be riding the bike.&#8221;<\/p>\n<p>When riding on the flats, Poga\u010dar drops his zone 2 power all the way down to 290-300W. We&#8217;re talking about a 50W drop in zone 2 power at most; that is a massive difference. But for Poga\u010dar, there is nowhere to recover on the flats, so zone 2 rides are much harder.<\/p>\n<p>&#8220;Your zone 2 after a five-hour ride, it might not be your zone 2 anymore,&#8221; said Poga\u010dar.<\/p>\n<figure class=\"van-image-figure inline-layout\" data-bordeaux-image-check id=\"531179b8-f387-4853-b6b3-3b2bda39b3df\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-2096-80.png.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-1920-80.png.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-1440-80.png.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-1280-80.png.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-1200-80.png.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-1024-80.png.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-970-80.png.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-480-80.png.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/uoYW3gnnjVJqZ3J8UbsSpn-320-80.png.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" inline-layout\"><span class=\"caption-text\">An example of Tadej Poga\u010dar&#8217;s zone 2 power <\/span><span class=\"credit\">(Image credit: Strava)<\/span><\/figcaption><\/figure>\n<p id=\"1595be13-dc8e-4213-9c7c-f303fdbe8f88\">Poga\u010dar weighs roughly 65kg, so a zone 2 ride at 320-340W is 4.9-5.2W\/kg. But there are plenty of heavier riders in professional cycling who have raw power outputs that dwarf Poga\u010dar\u2019s. Riders like Filippo Ganna, Wout van Aert, and Nils Politt weigh around 80kg, so you can expect their zone 2 rides to be done at 350W or more.<\/p>\n<p>Sport Engineering Director at Team Jayco AlUla, Marco Pinotti, said: &#8220;We have always prescribed &#8216;sustained power output for a long time&#8217; or shorter intervals at slightly higher intensity.&#8221; When it comes to steady zone 2 rides, Pinotti said: &#8220;We look at the trend of the Power\/HR [heart rate] curve and Power\/HR value.&#8221;<\/p>\n<p>Heart rate drift and the Power\/HR curve are crucial data points used by professional coaches. The fitter the rider, the more stable their heart rate will be during a long zone 2 effort. Amateurs may see a significant amount of HR drift during long rides, where the HR increases over time due to aerobic fatigue.<\/p>\n<p>Coaches like Pinotti often use Lactate Threshold 1 (LT1) when prescribing zone 2 training. LT1 is the point at which blood lactate starts to accumulate above resting levels. Basically, it is the upper limit of aerobic riding, or the line between zones 2 and 3. While zone 2 is a broad range, LT1 is a specific intensity or power output that can be determined through lactate testing.<\/p>\n<p>You can see two different zone 2 rides in the images from TrainingPeaks below. One is for a rider completing zone 2 intervals, somewhere around 140-150bpm, with recoveries in between each effort.<\/p>\n<p>Pinotti said: &#8220;In this instance, I prescribed a bit higher PO intervals at LT1 (4W\/Kg) to the rider\u2026It depends on the place they train, if they have mostly climbs or descents, we look to prescribe more intervals at LT1 rather than continuous effort, which is impossible to do.&#8221;<\/p>\n<figure class=\"van-image-figure extended-layout\" data-bordeaux-image-check id=\"2e7c63ef-bf8b-4f38-b2cf-58e202cdb013\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1880-80.png.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1880-80.png.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1440-80.png.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1280-80.png.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1200-80.png.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-1024-80.png.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-970-80.png.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-480-80.png.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/FadLjA8Jr862Rjx8htFYmT-320-80.png.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" extended-layout\"><span class=\"caption-text\">The intervals are clear on this display from TrainingPeaks, with the heart rate jump especially apparent <\/span><span class=\"credit\">(Image credit: TrainingPeaks)<\/span><\/figcaption><\/figure>\n<p id=\"7fef6eeb-1ae5-4ff4-93bf-9acf305440d9\">The second zone 2 ride is a steady one \u2013 you can follow the rider&#8217;s power and heart rate in a nearly horizontal line across the chart.<\/p>\n<figure class=\"van-image-figure extended-layout\" data-bordeaux-image-check id=\"38564fae-4072-4c90-b0b4-ee74002ea3de\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1906-80.png.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1906-80.png.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1440-80.png.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1280-80.png.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1200-80.png.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-1024-80.png.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-970-80.png.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-480-80.png.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/RFGL8SAM7dNTaCZG4aPVdg-320-80.png.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" extended-layout\"><span class=\"caption-text\">A ride at continuous zone 2 <\/span><span class=\"credit\">(Image credit: TrainingPeaks)<\/span><\/figcaption><\/figure>\n<p id=\"971ff304-f497-476e-ab08-ca328f6d353e\">Zone 2 power can also be adjusted for other factors, such as altitude or weather. Basically, anything that significantly affects your level of fatigue can play a major role in zone 2 training. The harder the efforts, the lower your zone 2 target power.<\/p>\n<p>When our example pro goes to an altitude camp, their 240-300W zone 2 might become 220-280W. Riding at 300W would quickly push them into their tempo (zone 3) and cause a significant amount of lactate accumulation. The same goes for hot weather. If a rider&#8217;s heart rate is already elevated from extreme heat, riding at the top end of their zone 2 could easily cause damage instead of positive adaptations.<\/p>\n<p>So far, we&#8217;ve mentioned a number of factors that affect zone 2 training, but we haven&#8217;t mentioned one of the biggest factors of all: time.<\/p>\n<h2 id=\"should-you-be-doing-zone-2-intervals-3\">Should you be doing zone 2 intervals?<\/h2>\n<p id=\"a0e6b5d7-81e4-4164-a121-f82fa38d5a42\">Old school zone 2 training meant going out and riding all day. Sometimes that meant seven to eight hours, especially for the pros. They would ride at an easy tempo; perhaps they had a heart rate monitor, but they would never truly push the pace.<\/p>\n<p>Modern zone 2 has evolved with the use of lactate meters, breathing sensors, power meters, and more. There are a hundred different physiological metrics you can track, but what does that actually mean? For a long time, it seemed like the best way to improve your zone 2 power was to accumulate more hours on the bike. Pros would do 30, 35, or 40-hour weeks in search of aerobic fitness gains.<\/p>\n<p>But at a certain point, you cannot accumulate any more hours. In fact, many pros have stepped away from 35-hour weeks, opting for 20-25-hour weeks instead. It seems that quality has begun to outweigh quantity.<\/p>\n<p>In search of zone 2 gains, some pros started doing zone 2 intervals. Similar to what Poga\u010dar described in Monaco, pros started doing 10&#215;10 minutes in zone 2 instead of 60 minutes straight. You can find several rides on Strava like this, such as this &#8220;<u>6x20min LT1<\/u>&#8221; from Tour de France stage winner, Jonas Abrahamsen. The Norwegian does this type of workout every single week, along with most of his Uno-X Mobility teammates.<\/p>\n<figure class=\"van-image-figure extended-layout\" data-bordeaux-image-check id=\"645fc1d6-0352-41ea-8da7-b3513e861264\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-2118-80.png.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-1920-80.png.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-1440-80.png.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-1280-80.png.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-1200-80.png.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-1024-80.png.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-970-80.png.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-650-80.png.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-480-80.png.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/36ufUQvZzhzSaUPsLnGxKH-320-80.png.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" extended-layout\"><span class=\"caption-text\">The kind of workouts that a Tour stage winner does <\/span><span class=\"credit\">(Image credit: Strava)<\/span><\/figcaption><\/figure>\n<p id=\"90150a72-c769-4515-b2af-e3dd39ac51f4\">The thinking is that you can accumulate more time at a higher zone 2 power output when you break the ride into intervals with short recoveries. It&#8217;s the same reason that pros do 40\/20-second intervals instead of five-minute VO2 Max intervals all the time.<\/p>\n<p>Instead of doing 4x5min at 450w, they can do 4x5x40\/20s with target powers of 500W and 200W. By the end of the 40\/20s session, they&#8217;ve accumulated more time at a higher power (500W vs 450W) compared to the five-minute interval workout.<\/p>\n<p>&#8220;It&#8217;s common in Scandinavia at the moment to do 10min LT1 efforts instead of steady Z2 to become able to ride very efficiently\/economically on a higher power output than before,&#8221; said Magnus Kulset, former teammate of Abrahamsen at Uno-X Mobility.<\/p>\n<p>&#8220;From my personal experience, I think it&#8217;s a useful way to train. As LT1 is very controllable, you open on a power you know is under your LT1, and then you can be careful not to go over LT1, so you get a quality session in a controlled way. You do the power according to your lactate measurement, not based on heart rate or feeling. Where a steady zone 2 ride with similar\/same average power in total will be more impacted by other factors, such as bad legs or high heart rate.&#8221;<\/p>\n<h2 id=\"what-is-the-best-approach-to-zone-2-training-3\">What is the best approach to zone 2 training?<\/h2>\n<p id=\"5f7bfe0f-ac47-4dea-a187-ec697891280c\">We&#8217;ve heard from Tadej Poga\u010dar, Jonas Abrahamsen, and an entire professional team that zone 2 interval training works. So why isn&#8217;t every pro doing it? To be honest, I&#8217;m not completely sure.<\/p>\n<p>Zone 2 interval training is certainly effective, but it may be more fatiguing for some riders than others. Poga\u010dar and Abrahamsen are two of the strongest riders in professional cycling, so it isn&#8217;t a surprise that they can do zone 2 rides which consist of 6x20min at 330W \u2013 this is all done while keeping their lactate and heart rate in zone 2.<\/p>\n<p>Does this approach work for amateur cyclists? Maybe, but it depends on a number of factors. First of all, what are you training for? It&#8217;s unlikely to be a three-week stage race like Poga\u010dar or Abrahamsen. Instead, it is probably a one-day race that relies more on explosiveness than aerobic fitness.<\/p>\n<p>Of course, having a 300W zone 2 is great, but you probably won&#8217;t win your local crit if you can&#8217;t accelerate far above that threshold. Many pros train to ride hard all day, every day. Some of them are breakaway riders like Abrahamsen. After an explosive effort to form the breakaway, riders like Abrahamsen will ride at 300-350W for multiple hours to maintain their gap over the peloton.<\/p>\n<p>The ability to push this power is one thing. But for this power to be well within your zone 2 is a game-changer.<\/p>\n<h2 id=\"why-zone-2-matters-and-how-it-helps-win-races-3\">Why zone 2 matters, and how it helps win races<\/h2>\n<p id=\"1ff8ae13-a2f6-4681-ad5e-234b0a15b0cb\">You probably won&#8217;t win a bike race by riding in zone 2 for an hour. But having a higher zone 2 can indirectly help you win \u2013 here&#8217;s how.<\/p>\n<p>When you&#8217;re riding in zone 2 (or below), your body is clearing lactate as quickly as it&#8217;s producing it. Thus, you aren&#8217;t accumulating a significant amount of fatigue. In fact, riding in zone 2 (60-75% FTP) after a hard effort actually helps you recover because it helps clear lactate, arguably more so than simply coasting.<\/p>\n<p>When you can recover in your zone 2 during a race, it gives you an advantage over all the riders who are pushing zone 3 or zone 4 power. While they are simultaneously accumulating lactate and fatigue, you are clearing it. By the time you get to the next climb, those riders will all be carrying fatigue, whereas you will be completely recovered.<\/p>\n<p>This is one of the most underrated aspects of Tadej Poga\u010dar&#8217;s arsenal. Everyone likes to focus on his raw power output, pure W\/kg, ridiculous VAM, and unreal speed. But what truly sets Poga\u010dar apart from the rest of the professional peloton is his fatigue resistance. And where does fatigue resistance come from? His zone 2 power.<\/p>\n<p>At 320-340W, Poga\u010dar is riding at 4.9-5.2W\/kg. When his rival teams are &#8216;pushing the pace&#8217; on warm-up climbs, Poga\u010dar is riding in zones 2-3 while his rivals are in zone 4. This means they are accumulating much more fatigue than the two-time road world champion.<\/p>\n<p>In a fresh 20-minute effort, there are probably 10-20 pros who can come close to Poga\u010dar&#8217;s power and W\/kg. But after 4,500kJs on the 18th stage of the Tour de France\u2026that&#8217;s where Poga\u010dar sets himself apart.<\/p>\n<figure class=\"van-image-figure full-width-layout\" data-bordeaux-image-check id=\"eed19e4a-411a-4181-b420-ae1f22d07d57\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\">\n<p class=\"vanilla-image-block\">\n<source type=\"image\/webp\" srcset=\"https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-2560-80.jpg.webp 2560w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-1920-80.jpg.webp 1920w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-1440-80.jpg.webp 1440w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-1280-80.jpg.webp 1280w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-1200-80.jpg.webp 1200w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-1024-80.jpg.webp 1024w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-970-80.jpg.webp 970w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-650-80.jpg.webp 650w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-480-80.jpg.webp 480w, https:\/\/cdn.mos.cms.futurecdn.net\/3spMcx3Lnexgy6aWG9z4TV-320-80.jpg.webp 320w\" sizes=\"100vw\" \/><\/p>\n<\/div>\n<\/div><figcaption class=\" full-width-layout\"><span class=\"caption-text\">Poga\u010dar&#8217;s ability to put down the power even at the end of three weeks of racing is what really sets him apart <\/span><span class=\"credit\">(Image credit: Getty Images)<\/span><\/figcaption><\/figure>\n<p id=\"ae169d53-d648-44ba-867e-bac34a79ae76\">The magic of zone 2 shows itself in multiple ways. Some riders can pull on the front of the peloton for hours at a time. 350W is hardly scratching the surface of Nils Politt&#8217;s tempo zone. The large German can sit on the front at 45kph for over 100 kilometres, all while staying in zone 2.<\/p>\n<p>Zone 2 also shows itself in fatigue resistance. The higher your zone 2, the more you can recover in between efforts, especially during a race when the pace stays high in between climbs and attacks.<\/p>\n<p>Everyone can benefit from zone 2 training. Not only amateur and professional cyclists, but also the average human being. Zone 2 training is good for your overall health and fitness. It isn&#8217;t too difficult either, which is great news for those of us who are weighed down by the mental burden of a working life. You can hop on the bike, ride at a comfortable heart rate, and make significant fitness gains in just a few hours of training per week.<\/p>\n<p>We can gawk at the pros as much as we&#8217;d like. But their 35-hour weeks in Mallorca don&#8217;t tell us much about our own training and fitness. Zone 2 is a term that&#8217;s been beaten to death since its inception, but for good reason. It is one of the most important terms and tools in physiological fitness, and it applies to everyone. Whether you are a beginner cyclist or Tadej Poga\u010dar, you can make serious gains from zone 2 training.<\/p>\n<\/div>\n<p>[analyse_source url=&#8221;https:\/\/www.cyclingnews.com\/cycling-culture\/training\/the-magic-zone-a-deep-dive-into-zone-2-and-how-taking-it-steady-has-become-the-worldtours-go-to-training-strategy\/&#8221;]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>[analyse_image type=&#8221;featured&#8221; src=&#8221;https:\/\/cdn.mos.cms.futurecdn.net\/B9pdg2TycJCpTyCz66yVdL-1920-80.jpg&#8221;] Cycling Culture Training The magic zone \u2013 A deep dive into zone 2 and how taking it steady has become the WorldTour&#8217;s go-to training strategy MEMBER EXCLUSIVE Features By Zach Nehr last updated 16 March 2026 Zone 2 training is one of cycling&#8217;s many buzzwords, but what actually is it, and how [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[226,68],"class_list":["post-1829984","post","type-post","status-publish","format-standard","hentry","category-politics","tag-crawlmanager","tag-cyclingnews-com"],"_links":{"self":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/1829984","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1829984"}],"version-history":[{"count":0,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/1829984\/revisions"}],"wp:attachment":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1829984"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1829984"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1829984"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}