Zone 2 continuous (60 min)
60 min continuous zone 2 at 70-75% FTP. Steady aerobic work without interruption.
60 minutes of continuous zone 2 gives the body time to fully activate the slow energy systems. The mitochondria adapt to this duration, and capillary growth that brings oxygen to working muscles is stimulated throughout the session. You feel it as steady, controlled work — not exhausting, but not passive either.
Øktstruktur
Tilpass økten til din FTP — se tabell og plot for din økt under ↓
Snitt
178 W
71% FTP
Normalisert watt (NP)
180 W
72% FTP
| Del | Tid | % FTP | Watt | Sone |
|---|---|---|---|---|
| Oppvarming | 5 min | 50–73% | 125–183 W | Utholdenhet (sone 2) |
| Sone 2 | 55 min | 73% | 183 W | Utholdenhet (sone 2) |
| Nedkjøling | 5 min | 70–50% | 175–125 W | Utholdenhet (sone 2) |
Økten
Figuren viser den planlagte økten (svart linje) sammen med vår gjennomføring (stiplet blå).
Varighet
65 min
Snitt watt
71% FTP
Normalisert watt
72% FTP
Intensitetsfaktor
0.72
Treningsstress
56
Våre tips for denne økten
- 1.The hour goes fast when you hold steady. Find a comfortable cadence and stick with it.
- 2.Drink regularly — even on a one-hour session the body needs fluids to function optimally.
- 3.This session is the foundation. Do it consistently, week after week, and you will notice the difference on interval days.
Hva du oppnår
60 minutes of continuous zone 2 gives the body time to fully activate the slow energy systems. The mitochondria adapt to this duration, and capillary growth that brings oxygen to working muscles is stimulated throughout the session. You feel it as steady, controlled work — not exhausting, but not passive either.
Ernæring
Drink water or light sports drink during. Eat normally after.
Slik kombinerer du økten
Fits between hard days. Can be done 3-5 times a week. Makes interval days better by keeping legs active without loading.
Teoretisk grunnlag
60 min continuous zone 2 at 70-75% FTP provides optimal aerobic stimulus: mitochondrial biogenesis, fat oxidation and capillary density. High enough for effect, low enough to train again tomorrow (San Millán & Brooks, 2018).
Bruk denne økten
Last ned økten og importer den i treningsprogramvaren din. Filen tilpasser seg automatisk til din FTP.
Fungerer med:
Zwift · TrainerRoad · Wahoo · TrainingPeaks · Intervals.icu · Garmin Connect
Zwift: Legg .zwo-filen i Documents/Zwift/Workouts-mappen. TrainingPeaks og Intervals.icu: Importer .zwo- eller .mrc-filen direkte. Garmin: Importer via TrainingPeaks eller bruk .mrc med Wahoo.