Hi all, My understanding of studies into this is that to increase the number of mitochondria, you need to do 2+ hour rides at under 70% of MHR. Is there another way of achieving the same thing on shorter rides and if so how?

Increasing the mitochondria is one thing but maintaining the number is an other challenge: [image] Mitochondrial adaptations to high-volume exercise training are rapidly... Increased mitochondrial content and respiration have both been reported after exercise training. However, no study …

Why did you include three reputable sources in your post? I thought it was enough just to whine about something someone wrote in the past that got backlash in the forum :wink:

Because I am not a reputable source mysfelf :slight_smile: Basically, there are two things - what you should do and why something happens. The more I read from here and other sources training as a “idea” is extremely easy - do the highest volume you can, introduce some intensity. Do some moderate i…

[image] jarsson: do the highest volume you can, introduce some intensity. Do some moderate intensity and some high intensity and supplement it with long Z2 rides, rest a lot and eat a lot. No matter what training principle you apply, it always works the same. I just had to quote that, great s…

The reason that adaptation in ST plateaued was due to changes in recruitment. Other studies have shown that increasing duration beyond 2 hours at a constant intensity results in little if any further increase in mitochondria. In any case, it is clear that contrary to the OP’s original statement, y…

[image] Aplcr0331: I got scoffed at, mocked, and harrumphed for my “references” about the time required for these changes. For context: [image] 75min Z2 enough? Training I have been doing low volume plans and adding 2-3 75 minute Z2 rides on the “off” days. I this e…

[image] lebowskii98: I thought it was 3+ hours. I’m going to change my plan to just 15 mins 2-3 times a week instead of having a nice long ride on weekend. :wink: You’ll only need to devote 12 minutes, but you’ll have to go a lot harder than zone 2. [image] 75min Z2 enough? T…

[image] Bardia: Hi all, My understanding of studies into this is that to increase the number of mitochondria, you need to do 2+ hour rides at under 70% of MHR. Is there another way of achieving the same thing on shorter rides and if so how? @Bardia Welcome to the community! (I think) Almo…

I think I posted this in the other thread as well, but whenever someone asks ‘will X work?’ or is Y enough?’, the answer is almost always ‘for what and for whom?’ If you’re a pro with an FTP of 6w/kg then my (totally non scientific) thought is that 2hrs at 0.7IF is probably not going to drive much …

Mr. Dylan Johnson just showed off his monster base season with 30hr weeks. Apt for this thread. Cheers. H

Long slow endurance for mitochondria building

Training

enki42 March 23, 2021, 10:47am 13

For context:

Topic		Replies	Views
Low Cadence Tempo to lower Vlamax? Training	36	1750	February 4, 2025
Moderate cadence torque riding Training	36	1100	January 12, 2025
How to increase volume of mitochondria Training	31	9562	August 15, 2019
Torque Data Field...Anybody Using This? Training	93	3244	February 29, 2024
How relevant are studies on elite athletes to the rest of us Training	57	2416	March 10, 2021

Long slow endurance for mitochondria building

Related topics