I have been doing low volume plans and adding 2-3 75 minute Z2 rides on the “off” days. I this enough volume to make a difference? I don’t want to be on the trainer for longer.

Hi. I’m the OP and I was referring to mitochondrial changes, not just adding tss or calorie burn. Sorry for not being more specific. Currently 292W FTP 88kg and 59yrs. Got to 308W last year when riding outside (308W avg on 48 minute hill).

In one of the polarized training threads there is a post about the minimum Z2 duration to stress the body enough to force adaptations. I can’t find it right now, and don’t remember if they cited a research study, but 75 min was the quoted minimum. If you’re following a LV plan but adding 2-3 Z2 rid…

If I recall correctly, Inigo San Milan has posited, that 75 min is sufficient to see benefits in mitochondrial number and function.

Z2 is 55-75%, a pretty wide range. These are filler workouts, so no need to overachieve, but as time goes on, you can progress to harder Z2 workouts and maybe even low Z3.

75 minutes is a solid ride IMO. Maybe it’s not as good as 2-3-4 hours but the training effect is cumulative IMO. All winter I’ve mostly done 7 x 1hr Z2 on the trainer. I feel like I totally maintained my fitness for months watching tv and movies.

[image] How to increase volume of mitochondria Training As per title, let’s say my FTP is 288W. I train mostly indoor on a Kickr. I do outdoor 3 or 4 h rides on Sundays. Which they become chain gangs in the summer. Much slower in the winter. I commute to work everyday (1h…

Im a bit confused here. If theres no adaptation coming from shorter z2 ride (75-90min). Why is it suggested to add them a Low Volume plan in order to inscrease volume? What is the befenit of those rides then?

There is - I supplement my SS/over under work in the winter with 75-90min zone 2 workouts - Whorl/Collins/Fletcher etc…yes they don’t add as much TSS as 3-5 hours zone 2 but then in the winter there isn’t enough daylight/decent weather for this …so it’s not a question of if it’s as good as long zone…

[image] sammysam: Im a bit confused here. If theres no adaptation coming from shorter z2 ride (75-90min). Why is it suggested to add them a Low Volume plan in order to inscrease volume? What is the befenit of those rides then? I think the bottom line is that there are very few people who woul…

Makes sense! That was my perception too. I guess I just got bit thrown off by the posters who said you don’t get any benefit under X minutes of z2.

TrainerRoad

75min Z2 enough?

Training

enki42 March 7, 2021, 4:07am 15

Though not sure they answered it there

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75min Z2 enough?

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