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I’ve been through the forum and have the 8020 book. I’ve read lots of posts from Coach Warden that state zone x is not really a good zone to be training in.
Yet I’ve just bought one of your new cycling plans and the weekend Endurance rides all seem to have a substantial period spent in zone x.
Now I’m confused!
Thanks
Nothing wrong with Zone X for certain distances, and is actually the preferred intensity for many distances.
Zone X is not bad, it just has limited use. The danger of Zone X is that it’s the default moderate intensity that athletes adopt, and is the primary culprit of the moderate intensity rut” athletes fall into. But, for Marathon, Half Marathon, and many Cycling distances, that is the intensity you’ll race in and so you do want to add it to your training.
Think of Zone X as a prescription medication. If taken without guidance, it’s harmful. If taken in the correct dose, only as needed, it’s helpful. Like some prescriptions medications, Zone X is the most “abused” intensity, so it has a poor reputation. But, when used properly, it’s the right intensity for certain circumstances, including your cycling plan.
David
Hi David,
Many thanks for the prompt reply.
As a 57 year old cyclist I find such long continuous periods at 83%+ very tough. I tend to do most of my outside rides at about 70% of ftp. I do not race but simply ride for fitness and pleasure doing the occasional long sportive and a few 100 milers throughout the year.
Can I reduce the zone x or will that negatively influence the workout?
Or would you have any other recommendations?
Thanks
As explained in the Endurance Ride workout description, the Zone X segment is an allowance, not a requirement. It is included to accommodate the reality that it can be difficult to stay in Zone 2 throughout long rides in many circumstances. Note that Stephen Seiler did not build our cycling plans and the word “polarized” is not used anywhere in describing them.
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