WHY RIDING EASY MAKES YOU FASTER: THE POWER OF ZONE 2 TRAINING

Many cyclists believe that going hard on every ride is the key to progress. In reality, the opposite is true: the real secret to building long-term speed and endurance lies in the easy rides - specifically, training in Zone 2.

What is Zone 2 Training?

Zone 2 refers to low-intensity cycling, typically around 60–70% of your maximum heart rate or 55–65% of FTP.

It’s the pace where you can comfortably hold a conversation without gasping for air. For many riders, this feels “too easy,” but physiologically, this is where the magic happens.

Why Zone 2 Matters

1. ​​Builds aerobic base: Easy riding increases mitochondrial density, improving your muscles’ ability to use oxygen efficiently.
2. Fat metabolism: Training here boosts your ability to use fat as fuel, sparing glycogen.
3. Improves endurance: Over time, Zone 2 rides extend the duration you can ride before fatigue sets in.
4. Supports recovery: Low-intensity training enhances circulation without adding stress, speeding up recovery between hard sessions.
5. Protects from burnout: By avoiding unnecessary intensity, you stay fresher and make your high-intensity work more effective.

​FatMax & Fuel Efficiency

This is one of the biggest reasons endurance athletes ride easy. FatMax is the exercise intensity at which your body burns the highest percentage of fat for energy. The higher your FatMax, the harder you can ride while still using fat as your main fuel source.

Why does this matter?

Fat stores are very large compared to carbohydrates; even lean athletes carry tens of thousands of calories in fat reserves.

Carbohydrate (glycogen) stores are limited; usually only enough for 90–120 minutes of hard riding. Once they run low, performance drops sharply (“the bonk”).

Training in Zone 2 helps shift your FatMax upwards. That means in races, you burn more fat for longer and save precious carbohydrate stores for the decisive moments; climbs, attacks, and sprints.

How Much Zone 2 Do You Need?

Elite riders often spend 70–80% of their training in Zone 2.

For amateur cyclists, it’s generally best to make a substantial portion of your riding low intensity and to reserve high-intensity efforts for targeted sessions. This approach helps build fitness consistently without burning out, though the exact amount of Zone 2 depends on individual training availability and goals.

Practical Tips

Keep the pace easy: if it feels almost too easy, you’re in the right zone.

Use heart rate, power, or perceived effort to guide intensity.

Keep rides enjoyable with new routes, music, or group rides at the right pace.

Conclusion

Zone 2 training isn’t about going slow; it’s about building the foundation that makes you faster when it counts.

By improving your aerobic base, raising your FatMax, and teaching your body to preserve carbohydrates for the decisive race moments, you set yourself up for long-term success. Next time you’re tempted to push the pace, remember, if the goal of the session is endurance and aerobic build: riding easy today is what makes you faster tomorrow.