Zone 2 vs interval biking

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2012-03-03 9:27 AM

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Subject: Zone 2 vs interval biking

What is the equivalent of zone 2 time versus  interval (100-105% LTH) on the bike?  For example, if someone was to ride 1 hr at zone 2...what would it be time wise for interval (100-105%) training on the bike?  I know its hard to compare these two but roughly what kind of endurance/cardiovascular effects do you get per time.

2012-03-03 9:35 AM
in reply to: #4078511

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Subject: RE: Zone 2 vs interval biking

Impossible to compare.  The thing is that one gets different types of benefit from training at different intensities (which is one good reason to mix up the intensities).

Having said that, if you have limited time to train on the bike, you are better off focussing on the higher intensities.

2012-03-03 9:53 AM
in reply to: #4078511

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Subject: RE: Zone 2 vs interval biking
This is a good resource to look at training adapatation based on training intensity:

http://home.trainingpeaks.com/articles/cycling/power-training-level...

As to the endurance paced ride versus the threshold ride - one hour at FTP would yield a 100TSS while an endurance paced ride would most likely fall in the 50-60TSS range. So basically, two hours of endurance paced riding for a similar training stress.

There are other factors that go into this including the variability of effort but this will give you a rough guideline.

Shane
2012-03-03 9:58 AM
in reply to: #4078511

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Subject: RE: Zone 2 vs interval biking
You can get a rough approximation by using something like TSS or TRIMPS scores.  For example, you could use (time in zone) * (zone), so 60*2=120 and (assuming LTH is zone 4) 30*4=120.  So, there is a similar training stress/strain in doing 60min of z2 and 30min of z4.  As noted, there is still a difference in doing the two and adaptations are not quite the same.
2012-03-03 10:42 AM
in reply to: #4078553

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Subject: RE: Zone 2 vs interval biking

JohnnyKay - 2012-03-03 10:58 AM You can get a rough approximation by using something like TSS or TRIMPS scores.  For example, you could use (time in zone) * (zone), so 60*2=120 and (assuming LTH is zone 4) 30*4=120.  So, there is a similar training stress/strain in doing 60min of z2 and 30min of z4.  As noted, there is still a difference in doing the two and adaptations are not quite the same.

That's a good estimator, but with intervals you also have to factor in recovery time. I know I did 36min of intervals and it took almost 2:40 with full recovery, but that's just the way my coach had me doing it.

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