Wellness, Wealth & Mindset Weekly (#027)

What are the differences between zone two training and zone four training to determine the best method for improving your cycling performance?

If you're aiming to enhance your cycling performance and want to understand which training method suits you best, let us compare zone two training and zone four training. But before we proceed, let's examine the differences between the two and what each entails in terms of performance gains.

Comparing the Two

Zone two training focuses on building your aerobic capacity, enabling you to cycle for longer distances without fatigue during extended rides. Having a larger aerobic base allows you to tackle future challenges such as climbs or catching up with the group after being dropped. On the other hand, zone four training primarily emphasizes high-intensity interval training to develop explosive power.

This type of training targets your fast-twitch muscle fibres, unlike zone two training, which engages the slow-twitch muscle fibres. Consequently, zone four training helps you sprint ahead of the pack, conquer short, intense climbs, and catch up with the group when struggling at the back.

Now that we understand the differences between zone two and zone four training, let's assess their respective benefits for cyclists.

Zone 2 Training

Zone two training, as mentioned earlier, focuses on building aerobic capacity. It involves slower, steady rides where you cycle at a moderate intensity, slightly out of breath, while still maintaining the ability to hold a conversation. The key is finding the right balance—not too easy, but not too challenging either—within your power zones and functional threshold power (FTP).

Zone two training typically involves working at around 65% to 80% of your FTP. It is advisable to lean towards the lower end of this range to manage fatigue throughout the week. Incorporating more zone two training into your routine will help develop your aerobic base, allowing you to cycle for longer durations. Aim for two or three zones two sessions per week, depending on your availability.

Zone 4 Training

Moving on to zone four training, its main objective is to improve your lactate threshold. This training zone enables you to start explosively, sprint at the end of a ride, conquer intense climbs more efficiently, and distance yourself from the pack or catch up to them. Zone four training typically involves working at around 89% to 110% of your FTP. These sessions consist of high-intensity interval training designed to enhance your efforts in both zone two and zone four.

By targeting your fast-twitch muscle fibres, zone four training helps you become a more explosive rider. Overall, if you prioritize zone four training, you can expect significant improvements in your overall fitness. However, it's important to strike a balance based on the time you have available for riding.

Finding the Right Balance

If you can only ride two or three times a week, incorporating more zone four sessions will be the most beneficial for improving your fitness over time. Conversely, if you have more time to ride, aiming for five to ten hours or more per week, the majority of your training should revolve around zone two. This approach helps manage fatigue and lowers the risk of injury associated with zone four training's high intensity.

It's crucial to remember that excessive zone four training can lead to fatigue, overtraining, and injury due to the demanding nature of the workouts. To strike a balance, it is recommended to include one or two zone four sessions while primarily focusing on zone two training. This way, you can gradually build your fitness without burning out or losing interest in your training.

As a coach, my advice is to prioritize zone two training to manage fatigue and experience a steady increase in fitness over time. This approach minimizes the risk of burnout and allows you to sustain your training without disruptions. However, incorporating one or two zone four sessions will help you target your fast-twitch muscle fibres, enhance explosive power, and push your limits.

In conclusion, finding the right balance between zone two and zone four training depends on your time commitments, performance goals, and desired improvements within a specific timeframe.

Share your preferences in the comments below—What trying style do you prefer? Zone two or zone four training?

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