Build the FoundationTrain Smarter, Not Harder
You have to be well-trained to train well. We write from experience on the road and in the research — not from an algorithm. Learn how sweetspot and zone 2 build the base that lasts the entire season.
The purpose is to build a foundation so solid it lasts the entire coming season. Sweetspot sessions improve lactate metabolism and build aerobic capacity in the muscles. Zone 2 targets fat oxidation. Together they build the base.
— From our training philosophy
Written by Cyclists, for Cyclists
Our training advice is built on years of experience on the road and a systematic review of over 3,000 studies.
The Foundation: Sweetspot + Zone 2
64–70% of FTP builds fat oxidation through the Krebs cycle. 85–90% of FTP builds lactate metabolism. Together they create a base that handles everything the season throws at you.
The Fixed Flexible Week
2 interval sessions, 5 quality sessions, 2 rest days. Fixed structure, flexible content — adapted to your daily life and your level from recreational to competitive.
What Our Cyclists Say
Real results from cyclists who have transformed their training with Zone 2
After following the Zone 2 training program for 3 months, I increased my FTP by 15%. I feel stronger and more enduring on long rides.
Martin Johansen
Oslo · Road
Zone 2 training has revolutionized my approach to cycling. I can now ride longer without feeling exhausted, and my recovery is much better.
Kari Andersen
Bergen · Mountain
As a competitive cyclist, I was skeptical about Zone 2, but the results speak for themselves. My 40km time trial times have improved significantly.
Erik Olsen
Trondheim · Time Trial
Perfect for someone like me with a busy schedule. Zone 2 training gives me maximum effect without draining all my energy. I can train consistently every week.
Sofie Hansen
Stavanger · Recreational
The calculator and training plans made it easy to get started. Now I finally understand how to structure my training for optimal progress.
Jonas Berg
Tromsoe · Road
I've been cycling for 10 years, but the Zone 2 principles have taken me to a completely new level. The combination with proper nutrition has given fantastic results.
Lise Nordahl
Kristiansand · All-round