The Time-Crunched Cyclist Podcast by CTS Pro Teams Are Doing Zone 2 Intervals. Should You? (#297)
Mar 23, 2026
They debate whether structured Zone 2 intervals are actually better than steady endurance rides. Science, real athlete data, and practical reasons for using intervals come up. Differences between mechanical work and internal aerobic stress are clarified. Tips on when steady long rides or intervals make sense for training and motivation.
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Why Intervals Exist
- Intervals exist to do more work in less time, train specific energy systems, or prepare for race-specific demands.
- Zone 2 intervals and steady zone 2 target the same aerobic system, so intervals aren't inherently necessary for aerobic adaptation.
Pro Rider FatMax Versus Steady Endurance Example
- Adam compares a pro rider's structured 3x30 FatMax session to an unstructured 4-hour endurance ride and finds near-identical metrics.
- Both rides had similar normalized power, TSS, kilojoules and FTP percentages despite one being intervalized.
Prefer Long Steady Zone 2 Sessions
- If you can ride uninterrupted (outdoors or indoors), prefer steady zone 2 sessions and monitor normalized power every 30–45 minutes.
- Aim for mid to upper zone 2 and RPE about 3–5 out of 10 to build aerobic power effectively.