What is Zone 2?

Zone 2, also called the endurance zone, is riding at a pace you can comfortably hold for hours - usually 60–75% of threshold power or 65–75% of max heart rate. It feels easy, but don’t be fooled: this is where real fitness builds.

When you ride in Zone 2, your body relies mainly on slow-twitch muscle fibers and fat as fuel. That means you’re training your system to go longer, recover better, and sustain higher efforts later.

Why Train in Zone 2?

Zone 2 isn’t just “slow riding.” It brings major physiological and mental benefits:

• Improves aerobic efficiency → better at burning fat for energy.

• Builds muscular endurance → stronger slow-twitch fibers to delay fatigue.

• Boosts mitochondrial function → more “engines” in your cells for sustained power.

• Supports heart health → lowers resting heart rate and strengthens cardiovascular system.

• Raises lactate clearance → lets you go harder, longer, without blowing up.

• Enhances recovery → easy intensity that balances harder sessions.

• Keeps training sustainable → less physical stress means you can train more consistently.

• Trains mental toughness → staying disciplined in Zone 2 pays off on race day.

  
  

How Much Zone 2?

Most coaches recommend 70–80% of your training time in Zone 2. Rides can last anywhere from 1-5 hours, depending on fitness and goals. Consistency beats hero ride. One or two long rides per week is enough.

Zone 2 and FTP

The secret link between Zone 2 and FTP is mitochondria. Training long in Zone 2 stimulates mitochondrial growth, improving your aerobic metabolism. More mitochondria = higher FTP over time.

How to Use Zone 2

Zone 2 shows up everywhere: in long endurance rides, as recovery between intervals, or even hidden inside races. That’s why it should always be part of your plan.

JOIN makes this easy. Set your goal, update your availability, and the app adapts your plan automatically giving you the right mix of Zone 2, intensity, and recovery.

Key Do’s and Don’ts

• ✅ Fuel properly before Zone 2 rides

• ✅ Spend 70–80% of training in Zone 2

• ✅ Gradually extend your endurance rides

• ✅ Keep cadence steady (85–90 rpm)

• ❌ Don’t train endurance under-fueled

• ❌ Don’t overload Zone 3/4 instead of Zone 2

• ❌ Don’t stack too many long rides weekly

Final Takeaway

Zone 2 isn’t magic. It’s science and it works. Train consistently at this intensity and you’ll unlock better endurance, stronger climbs, and higher FTP.