Endurance training is probably the most important aspect of your training plan and becoming a better endurance athlete. In fact, you should be aiming to spend around 80% of your training in zone 2 (the endurance zone). But what is the best way to compete these workouts to get the most out of them? Find out below.
Endurance training should be conducted below your first lactate threshold (the boundary between the moderate and severe exercise intensity domain). This is roughly 75% of your FTP or 80% of your running threshold.
[Graph on physiology here]
How much time should I spend in zone 2 within a workout?
You should be aiming to get as much time as possible in zone 2 for endurance workouts. You should set yourself the minimum target of 50% of the workout in zone 2. As you get more experienced you should be aiming for 70% and above. Set this as a challenge to yourself, who can spend the most time in zone 2 during an endurance workout?
Where in the zone should you train?
The endurance zone is zone 2, for cycling this between 55-75% of your FTP, for running this is between 70-80% of your threshold pace. As a general rule you should aim to train in the middle of the zone. As the closer to the edge of the zone you get the more your body is transition to the demands of harder training and therefore away from low intensity zone 2 endurance training. Which means you will lose the purpose of the workout.
What if I complete a hilly route?
As you compete a hilly route your pace or power will fluctuate. To counter this focus on your average power or pace. Instead of aiming to get as much time as possible in zone 2, make to finish the workout with an average power or pace in zone 2.
How much should I fuel for these workouts?
Part of the aim with endurance workouts is to improve are ability to metabolise fats. This means during these workouts you should be aiming to eat a minimal amount. However, if you are a beginner your ability to metabolise fats may be underdeveloped, therefore, consider eating 30-60g of carbohydrates during the workout.
Should I be nasal breathing?
Nasal breathing (breathing through your nose) can actually improve your endurance more than mouth breathing. However, it is only able to do this in zone 1 and 2 (recovery and endurance). At higher intensities this will not be possible. It can also take a lot of getting used to, so make sure you a careful and don’t force yourself to do this.
What if my endurance pace is walking?
For some of you following a running programme, it may feel like you are walking to stay in zone 2. If this is the case, either you find a pace or intensity that feel comfortable (within the RPE range below), or will you need to accept that walking is your slow pace if going any faster feels to hard, or you can increase your zone 2 from 80 to 85% of your threshold. If you are able to stick to your slow pace it will get faster over time.
Rate of Perceived Exertion (RPE)
On a scale of 1 to 10 and 10 being all out max, endurance rides should be a 3-5 out of 10. This should feel like your ‘all-day’ pace and breathing rate should be under control (roughly 30-35 breaths per minute). Plus, you will find you can maintain a conversation at this intensity comfortably. See the RPE scale below.
[insert rpe graph]
If you have more questions, please don't hesitate to ask.
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