Zone 246 minEasy

Zone 2 upper (45 min)

45 min in upper zone 2 at 70-75% FTP, near LT1. Higher aerobic quality.

Opplevd Anstrengelse

4/10Noe anstrengende

Upper zone 2 provides stronger aerobic stimulus than regular zone 2. The intensity sits near LT1, where fat oxidation peaks and aerobic enzymes are maximally stimulated. You feel it working more than a regular easy ride, but you should still have full control. This session delivers a lot of aerobic development in a short time.

Øktstruktur

Oppvarming

5 min progressive warm-up from zone 1 to zone 2 (35–72% FTP). Include 2 × 30 sec faster spinning to open the legs.

Hoveddel

36 min in upper zone 2 (72% FTP), just below LT1. This is the highest intensity where lactate levels remain stable. Cadence 85–95 RPM. Breathing is noticeably deeper than regular zone 2, but still controlled.

Nedkjøling

5 min easy spinning, gradually down to zone 1.

Les mer om oppvarming og nedkjøling →

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Snitt

170 W

68% FTP

Normalisert watt (NP)

175 W

70% FTP

Del	Tid	% FTP	Watt	Sone
Oppvarming	5 min	35–72%	88–180 W	Restitusjon (sone 1)
Øvre sone 2	36 min	72%	180 W	Utholdenhet (sone 2)
Nedkjøling	5 min	72–35%	180–88 W	Restitusjon (sone 1)

Økten

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

Varighet

46 min

Snitt watt

68% FTP

Normalisert watt

70% FTP

Intensitetsfaktor

0.70

Treningsstress

Våre tips for denne økten

1.This session is harder than regular zone 2. Stay in the upper part of the zone, but never cross into zone 3.
2.Watch your heart rate — it should stabilize after 10–15 minutes. If it keeps rising, the intensity is too high.
3.Short and effective for busy weekdays. 45 minutes of good quality beats 90 minutes of half-hearted effort.

Hva du oppnår

Ernæring

Light meal 1–2 hours before. Water during the ride. For extra benefit: ride this fasted to train fat oxidation (experienced athletes only).

Slik kombinerer du økten

Use as a replacement for regular zone 2 medium when fitness is good. Combine with an easier recovery session the next day. Do not ride this the day after heavy intervals.

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 Zwift Last 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.