What Is Zone 2 Training in Cycling? Zone 2 training refers to riding at a low-to-moderate intensity that corresponds to 56–75% of your FTP (Functional Threshold Power) or approximately 60–70% of your maximum heart rate. At this effort level, you can hold a full conversation, breathe easily, and feel like you could continue for hours […]
What Is Polarized Training? Polarized training is a training intensity distribution model where athletes spend the vast majority of their time at low intensity and a small but significant portion at high intensity — deliberately avoiding the middle “moderate” zone (tempo/sweet spot). The name comes from the polarization between these two ends of the intensity […]
The Most Common Question in Cycling Training There is no single correct answer to how many hours a week a cyclist should train — it depends entirely on your current fitness level, goals, available time, life stress, and recovery capacity. However, there are well-established guidelines that apply to the vast majority of recreational and amateur […]
Two of the Most Important Metrics in Cycling Fitness If you’ve spent any time training with data, you’ve encountered both VO2 max and threshold power (FTP). Both are critical indicators of cycling performance — but they measure fundamentally different things, and improving one doesn’t automatically improve the other. Understanding the difference helps you train smarter, […]
If you’ve been cycling for a while or following a structured training plan, you’ve likely heard the term “sweet spot training.” It’s one of the most popular and effective training methods in cycling — and for good reason. But what exactly is it, and why do so many coaches and athletes swear by it? Defining […]
Why Training Zones Matter Cycling training zones divide your effort levels into distinct physiological ranges, each targeting different energy systems and producing different adaptations. Training in the right zone at the right time is what separates structured, progressive fitness improvement from aimless riding. The good news: you can calculate your zones at home with nothing […]
What Is FTP in Cycling? FTP, or Functional Threshold Power, is the highest average power output (measured in watts) you can sustain for approximately 60 minutes. It is the single most important metric in cycling training because it defines the boundary between your aerobic and anaerobic energy systems — and virtually every training zone is […]
Cycling is one of the most complete activities a person can pursue. It builds cardiovascular fitness, strengthens the legs and core, and — perhaps most importantly — it connects people. Whether you are grinding up a long climb solo or spinning along a bike path with friends, the bicycle has a unique way of integrating […]
Most cyclists love riding. Fewer love planning. And that gap — between hopping on the bike whenever inspiration strikes versus following a deliberate structure — is exactly where fitness gains get left on the table. You don’t need a coach or a $300 training app to build a smarter week. You need a framework. Here’s […]
If you’re a cyclist looking to push your performance to the next level, improving your Functional Threshold Power (FTP) is one of the most impactful things you can do. And today, AI coaching is making that process smarter, faster, and more personalized than ever before. What Is FTP and Why Does It Matter? FTP is […]
With so many cycling training apps on the market, choosing the right one can feel overwhelming. When AI is added to the mix, the options multiply even further. So what makes a cycling training app truly great — and which ones are leading the pack in 2025? What Makes an AI Cycling Training App Stand […]
Here’s an uncomfortable truth: the training session itself doesn’t make you fitter. It breaks you down. What makes you fitter is what happens after — the hours and days your body spends rebuilding stronger than before. Recovery isn’t the passive part of training. It’s where the adaptation actually happens. Yet most cyclists treat recovery as […]
How to Use Intervals to Break Through a Performance Plateau
There’s a certain kind of suffering unique to a long climb — the kind where the gradient kicks up, your cadence drops, and every rider you’ve ever admired suddenly seems to be from a different species. Climbing is where fitness gaps get exposed. It’s also where they can be closed. You don’t need to be […]
Tell a motivated cyclist to spend an hour riding at a pace where they can hold a full conversation, and most will nod along — then promptly ignore the advice the moment they clip in. Zone 2 feels too easy. It feels like not trying. It feels like a waste of time. It isn’t. In […]