Zone 2 short (45 min)
45 min continuous zone 2 at 64-70% FTP. The everyday session that builds aerobic capacity.
In zone 2, the body works hard enough to build new mitochondria in the muscle cells and develop the capillary network that delivers oxygen. It also learns to burn fat as fuel instead of carbohydrate. You feel it as a comfortable effort where breathing is calm and the legs work steadily. Over time you notice higher speed at the same heart rate.
Øktstruktur
Tilpass økten til din FTP — se tabell og plot for din økt under ↓
Snitt
158 W
63% FTP
Normalisert watt (NP)
163 W
65% FTP
| Del | Tid | % FTP | Watt | Sone |
|---|---|---|---|---|
| Oppvarming | 5 min | 35–67% | 88–168 W | Restitusjon (sone 1) |
| Sone 2 | 36 min | 67% | 168 W | Utholdenhet (sone 2) |
| Nedkjøling | 5 min | 67–35% | 168–88 W | Restitusjon (sone 1) |
Økten
Figuren viser den planlagte økten (svart linje) sammen med vår gjennomføring (stiplet blå).
Varighet
46 min
Snitt watt
63% FTP
Normalisert watt
65% FTP
Intensitetsfaktor
0.65
Treningsstress
32
Våre tips for denne økten
- 1.Hold steady watts throughout. Avoid pushing too hard at the start — you should feel like you could hold this for hours.
- 2.Breathe calmly and controlled. If you cannot carry on a conversation, you are too high in the zone.
- 3.Use this session between hard days. It builds your endurance without eating into recovery.
Hva du oppnår
In zone 2, the body works hard enough to build new mitochondria in the muscle cells and develop the capillary network that delivers oxygen. It also learns to burn fat as fuel instead of carbohydrate. You feel it as a comfortable effort where breathing is calm and the legs work steadily. Over time you notice higher speed at the same heart rate.
Ernæring
Eat a light meal 1–2 hours before. Water during the ride is enough for sessions under 60 min.
Slik kombinerer du økten
Ride 2–3 times per week as base zone sessions between intervals. Fits well the day before or after a threshold session.
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.
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.