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.

[image] carytb: you are not losing it which in its way is a gain. Exactly, and sometimes that’s exactly what you want (perhaps because you’re “progressing” something else). :+1:

Rats, of course. You’ll be hard-pressed to find comparable human data, though, so worth something.

I really want to see a study on this exact issue. Why is 3 hours the magic number, and is 3 hours in one to better than 5 hours cumulative over the week in 5x1hr sessions etc. Also what about if I’m doing an interval set which lasts 2 hours. If I add one hour extra at Z1 do I get this magic 3 hour …

In a polarized plan, ANY work above Z1 means it wasn’t a Z1 ride. The idea is, for example, to do one REALLY hard ride, and then all the other rides for the week purely in Z1.

Can it not simply be 80/20 time spent? You’re already out in the bike, nice to just add in some Z1 work after intervals. Pros do it too.

[image] Shrike: I really want to see a study on this exact issue. You won’t find it, because it doesn’t exist. Nobody in their right mind would attempt to do such a study in humans, because the external validity of the results would be meaningless. About all that can really be said is that …

I went back and listened to the Peter Attia podcast with ISM. Zone 2 is maximal stimulation of Type 1 muscle fibers, aka Fatmax, or LT1. Yes, you are correct. I’ve been doing my zone 2 rides below that and seen a significant increase in power for the same pulse.

5x1 hour isn’t the same as 5 hours as it is fatiguing the fibres that count…in the UK most of those in the know on the TT forum who know what they are talking about say that 4 hours is the “magic time” past which you start to get big benefits. That said, if you have only been doing 2 hours zone 2 th…

But wasn’t the context of ISM’s statement more on untrained/not sooo trained people? If I remember correctly

75min Z2 enough?

Training

old_but_not_dead_yet March 7, 2021, 8:31pm 37

That’s not how polarized training is defined.

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75min Z2 enough?

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