Zone 2 Base Training Plan
An 8-week aerobic base-building plan of easy, heart-rate-capped Zone 2 rides that build a bigger engine without burning you out.
Zone 2 training — riding easy enough to hold a conversation — is the foundation every other cycling zone is built on. This 8-week plan gradually increases your weekly Zone 2 volume, mixing in longer endurance rides so your aerobic engine grows steadily without the burnout that comes from riding hard every session.
This plan is dynamic
Every cycling session in this plan automatically scales its power targets to your FTP, so it adapts as you get fitter — no need to guess your numbers or redo the math yourself. Life happens too: drag any session to a different day on your calendar whenever your routine changes.
Week-by-week breakdown
Foundation
Weeks 1–3Short, easy Zone 2 rides to establish a heart-rate ceiling and get comfortable riding by feel.
Volume Build
Weeks 4–6Longer Zone 2 sessions with one weekly endurance ride to extend your aerobic ceiling.
Consolidation
Weeks 7–8Your biggest week of easy volume, plus one tempo ride to confirm your new aerobic base.
Frequently asked questions
What heart rate should I ride at for Zone 2?
Roughly 60–70% of your max heart rate — comfortable enough to hold a full conversation without gasping.
Why so much easy riding instead of hard intervals?
A bigger aerobic base raises the ceiling every harder zone sits on top of — most of a serious cyclist's training time is spent in Zone 2 for exactly this reason.