Back to workout library
Zone 265 minModerate

Zone 2 long (65 min)

65 min continuous zone 2 at 68-75% FTP. The backbone of endurance training.

Opplevd Anstrengelse
4/10Noe anstrengende

Longer zone 2 sessions stimulate the body to store more glycogen, build denser capillary networks, and increase mitochondrial count. Duration drives the adaptation — the longer you hold the right intensity, the greater the aerobic effect. You feel trained afterwards but should not be exhausted. Over months, this gives you the ability to handle longer races and harder days.

Øktstruktur

Oppvarming
5 min progressive warm-up from zone 1 to zone 2 (35–72% FTP).
Hoveddel
55 min steady zone 2 work (72% FTP). Focus on holding stable power over a long duration. Mental endurance is part of the training. Break it into 3 × 18 min mental blocks if that helps. Cadence 85–95 RPM.
Nedkjøling
5 min gradual cool-down from zone 2 to zone 1.

Les mer om oppvarming og nedkjøling →

Tilpass økten til din FTP — se tabell og plot for din økt under ↓

wattUsikker på din FTP? Sjekk kalkulatoren

Snitt

173 W

69% FTP

Normalisert watt (NP)

175 W

70% FTP

DelTid% FTPWattSone
Oppvarming5 min35–72%88–180 WRestitusjon (sone 1)
Sone 255 min72%180 WUtholdenhet (sone 2)
Nedkjøling5 min72–35%180–88 WRestitusjon (sone 1)

Økten

Figuren viser den planlagte økten (svart linje) sammen med vår gjennomføring (stiplet blå).

S1S1S2S2S3S3S4S4S5S560%225W70%263W80%300W90%338W100%375W110%413W1001201401801650m10m20m30m40m50m60m% FTPPuls (bpm)Tid (minutter)Planlagt øktFTP (375W)

Varighet

65 min

Snitt watt

69% FTP

Normalisert watt

70% FTP

Intensitetsfaktor

0.70

Treningsstress

53

Våre tips for denne økten

  • 1.Start in the lower part of zone 2 and let the body warm up naturally. The first 15 minutes should be easy.
  • 2.Bring enough to drink and something to eat if the session is over 60 minutes.
  • 3.Do not increase the pace toward the end — keep the intensity stable throughout. Quality lies in endurance, not speed.

Hva du oppnår

Longer zone 2 sessions stimulate the body to store more glycogen, build denser capillary networks, and increase mitochondrial count. Duration drives the adaptation — the longer you hold the right intensity, the greater the aerobic effect. You feel trained afterwards but should not be exhausted. Over months, this gives you the ability to handle longer races and harder days.

Ernæring

Eat a proper meal 2–3 hours before. Bring a bottle of sports drink or carbohydrate drink (30–40 g/hr) for sessions over 60 min. Eat within 30 min after the session.

Slik kombinerer du økten

Ride as the week's longest zone 2 session, ideally on the weekend. Combine with recovery the next day. Works as a Sunday session in a week with intervals on Tuesday and Thursday.

Teoretisk grunnlag

See Norwegian version for physiological background.

Bruk denne økten

Last ned økten og importer den i treningsprogramvaren din. Filen tilpasser seg automatisk til din FTP.

Last ned for ZwiftLast ned for TrainerRoad / Wahoo

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.