Another thing people dont realize when they begin a z2 plan is that they're actually coasting off a lot of the benefits of previous intensity. Then they get 45 days into a z2 massive build and their intensity has decayed so much. The key is to sprinkle it in, in a very controlled manner back into your zone 2 training properly.

I've done almost exactly these training sessions exclusively for my winter training of ~4.5 months, the transformation has been remarkable.

two great, classic workouts. I called the first one 'comfortably uncomfortable'

Great stuff Adam and on the money! No BS!🤣🙏

So true. Period.

What is low threshold but high tempo?

I only ride indoors.  My recovery was actually Z3 at 70s cadence.  My legs are feeling it.  Was a flat course.  I guess I need to use downhill courses to get a recovery time since my trainer won't go easy enough.  

Great video.  I just started back riding.

Austrian Economics in my cycling training lol😅😅😅

I started last year cycling (gravel bike 47mm tires) i did all sep 640km threshold (at the time i just wanted to go fast didnt know anything) i transition late oct same bike 28mm slicks (had 92kg then and zero fitness of any sport prior ) i still push hard all the time and my body somehow keep up with me (had one ride 1 month of riding at the time where i avg 176bpm for 56min and mid ride i peak 180+ for 20 min ) looking at that now seems crazy thing to do, early this month i buy road bike did shit load zone 2 with threshold from time to time. My power skyrocket def i see benifits of all what u said but in moderation (mindlessly going zone 2 and thinking gona give u power its just dumb), have no idea why people promote zone 2 so heavy everywhere. Anyhow great video, great insight keep it up

Thomas Sowell quote! I love it. I knew subscribing to this channel was a winner. Thanks Adam!

Sounds alot like my typical ride. Go hard till I kinda fatigue.  Kinda recover enough to push hard again.

Adam as a average road cyclist . A good leg day .a few sprints and some faster longer faster Interval made a big difference .takes a little time .but Even 4 weeks in make a really good difference . I can ride at 38 kmph at age 57 .🙏🍺 Only road cycling for 3 years .🇩🇰

Honestly will NEVER understand how polarized, 80/20 is preached, avoid tempo/junk miles/grey zone/no man’s land training, avoid zone 3 because it is too hard to recover well from but too easy to force adaptation, but then people will go and prescribe structured zone 3… Like, just because you’re doing 2x20m Z3 purposefully does not change anything. It’s as if people believe that if you slap a label on your zone 3 and ride it intentionally, then all of the sudden it’s no longer “bad” for you, but “good” for you. Makes no sense. Just do 1-2 all out sessions per week (thresh, VO2), the rest Z2

Needed the hear this one (today).  Thanks Adam!!!

I didn't quite follow the end - about why not just do these every week. I do predominately these types of workouts (without planning) as I have little time to ride so I typically do 1-2 such workouts (on xc mtb) a week and if I can, 1 longer, less intense ride (gravel bike). Maybe once a month I'll do more of an all-out 90 minute effort.

Should I be phasing these zone 3 and zone 4 workouts out and doing other types of workouts instead, sometimes?

I'm a beginner, no structured training and have only done one race. But my local hills are ideal for high intensity shorter rides with the time I have. Basically local hills are like an easyish xc race track, with about 15 meters of climbing per km.

What about if you don’t race? I take it you still want to switch things up? I’ve been keeping an eye on what Garmin suggest and it’s a pretty regular pattern for me. One type of anaerobic ride a week, one type of threshold or tempo. The rest recovery or z2

My average cadence on the indoor trainer is around 65 rpm. I push the highest load I can with the lowest heart rate. I've done hours like this. Now and again I'll ramp it up. The results are quite a surprise. Usually what happens as the cadence and power increases, is that the heart rate barely increases until I'm really gunning it.
Been doing this sort of training for 2 hours/day average for five years. VO2 Max is currently 77. That's low for me. The Garmin had me at VO2 Max 84 a couple of years back. I'm now 65 years old.
My son who has a form of muscular dystrophy follows the same training principles and today did a ride averaging 230 Watts over a 36 mile course. That was 20 mph + on a gravel bike.

I've been 2 zoning a lot this winter for a try only to find myself dying in every little hill during yesterday's granfondo... oh yes I could have done it twice but as soon as the rythm changed I got kicked in the...

Mc as lj

I don’t get it.Isn’t zone 3 the bad grey zone we should avoid at all costs ?🧐