Sep 10, 2021 · Total time in the anaerobic zone could be as low as 3 minutes (5 x 45s with full recovery), and as high as 10 minutes (2 sets of 5 x 1 minute). There are some workouts that I have seen accumulate more time, but I don’t think the return is a more significant benefit than the cost of really going that deep.
Nov 28, 2023 · For fitter individuals, 45 minutes is the recommended minimum duration per session for zone 2 training. As fitness increases, you can build that time up to 90 minutes. Anywhere from three to four times per week is the suggested frequency, but you could do it more if you want — there's little downside to zone 2 training.
VO2Max increased by about 5% in a month, average pace on Zone 2 runs dropped from ~10:30 to 9-9:30 min/mile in about 6 weeks. This was after ~8 months of Zone 2 training at 25-40 miles per week. Moral of the story: Get the long easy miles in and spend a lot of TIME in Zone 2. However, do not neglect the speed work or TIME in Zone 5.
I also train crossfit 4-5 times a week and have a whoop. In order to focus on Peter Attia's Zone 2 (80% of max heart rate) training, I started Matt Wilper's 60 minute endurance classes and I aim to stay at low zone 3 (peloton zone 3) for at least 45 minutes. My max heart rate is 191. I'm focussing on staying at 150 beats per minute for 45 minutes.
They can handle higher cumulative training workloads (i.e. higher Chronic Training Load, or CTL). Such athletes may be able to handle a 3– to 4-week block of easy- to moderate-intensity endurance training (mostly Zone 2) before needing a recovery week.
Mar 1, 2022 · Though training for a half-iron is not nearly as time-intensive as training for a full Ironman, there is still a significant time commitment. Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare.
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how much zone 2 cycling per week
