The Triathlon Hour Zone 2 Training is DUMB
Jan 19, 2026
In this lively discussion, Olympic medalist Vicky Holland and long-course triathlete Sam Appleton tackle the controversies surrounding Zone 2 training, arguing it's often misunderstood. Vicky promotes polarized high-volume training, sharing insights on nutrition and the essential run session of the week. Sam debates the merits of ERG mode for mental ease in structured training. They also provide quickfire nutrition tips, revealing their favorite race fuels, all while engaging with listener comments that add a fun twist to the conversation!
AI Snips
Chapters
Transcript
Episode notes
Mitochondria Come From Hard And Easy Work
- High-intensity work also stimulates mitochondrial adaptations; easy volume isn't uniquely responsible for mitochondrial gains.
- The real advantage of low intensity is that you can accumulate more volume with lower injury and burnout risk.
Use ERG Mode Strategically
- Use ERG mode freely to reduce mental load and focus on technique during trainer intervals.
- Mix ERG with outdoor or manual sessions so you still learn to generate and control power without automation.
Converted To ERG Due To Broken Bike
- Vicky explains recent conversion to ERG mode because her bike's shifters are broken and indoor tech constraints force its use.
- She notes connectivity issues sometimes create odd power files when ERG drops out mid-interval.