Secret To Zone 2 Training - Dose, Frequency & Duration

Zone 2: everyone’s talking about it, but how much do you really need? In this episode we dive into the great training debate — slow rides vs. speed work — and unpack what the science says about intensity balance, performance gains, and long-term fitness. We give you the dose, frequency and duration even for time crunched cyclists.

With insights from Stephen Seiler’s 80/20 model and real-world advice from pro coaches, we explore how to train smarter whether you’ve got 6 or 16 hours a week. Is it better to grind intervals or build a diesel engine with easy miles? The answer might just change your training plan forever.

If you liked this video you will LOVE this other video we released "13 Years Of Coaching Pros: What Amateurs with RED Bull BORA Coach Dan Lorang -    • 13 Years Of Coaching Pros: What Amateurs D...  



Anthony mentioned some great interviews he has done with World class coaches. You can check them out here -

Dan Lorang -    • Roglic's Coach Builds A Training Plan For ...  
Stephen Seiler -    • 80/20 Training to Ride Faster | Dr Stephen...  
John Wakefield -    • How Do Team Bora Approach Building Enduran...  
Vasilis Anastopoulos -    • Did Cavendish's Coach Reveal The Secret To...  
Olav Aleksander Bu -    • How To Create The Perfect Triathlon Traini...  

To calculate your tyre pressure you can use our free calculator here https://www.roadmancycling.com/members

The podcast wouldn't be possible without our amazing sponsors:

4iiii
Ready to elevate your cycling game? Trust the 4iiii PRECISION 3+ Powermeter—precision, performance, and peace of mind, all in one.
Learn more by visiting http://www.4iiii.com

REAP
Custom Carbon Composition Bikes made in the UK. REAP's gravel bike is set to redefine gravel riding with 50mm+ tyre clearance https://reapbikes.com/

Chapters -

0:00 Intro
0:28 How Much Time To Spend In Zone 2 (Science Backed)
5:19 Explaining Zones 1 & 2
7:50 Does “Go Slow, To Get Fast” Actually Work?
12:29 Riding Exclusively In Zone 2 & It’s Pitfalls
15:22 Time Crunched Cyclists & How They Should Train
17:58 Dose, Frequency & Duration
22:35 Periodization Explained
28:26 Time Crunched Cyclist & How To Correctly Do Zone 2
31:08 Does Zone 2 Really Work - Sarah's Experience