Can Zone 2 Training Improve Your Cycling Speed?

Cycling is a sport that requires both endurance and speed. If you’re looking to improve your cycling speed, you may have heard of Zone 2 training. But does it really work? In this article, we’ll explore the concept of Zone 2 training and examine the evidence to determine whether it can help you ride faster. So, if you’re ready to take your cycling to the next level, read on to discover the secrets of Zone 2 training and how it can benefit your cycling performance.

Understanding Zone 2 Training

What is Zone 2?

Zone 2 training is a method of cycling training that involves pedaling at a low to moderate intensity, which is often referred to as the “fat-burning zone.” This type of training is designed to improve endurance and cardiovascular fitness, while also building muscular endurance in the legs.

In cycling, Zone 2 is typically defined as a heart rate range of 60-70% of an individual’s maximum heart rate. During Zone 2 training, the rider is expected to maintain a steady and consistent pedal cadence, with minimal effort required to maintain speed. This type of training is often used by cyclists to improve their overall fitness and endurance, and can be especially beneficial for those who are new to cycling or are looking to improve their endurance and stamina.

By regularly incorporating Zone 2 training into their cycling routine, riders can improve their ability to sustain higher intensities and maintain a consistent pace over longer periods of time. This can lead to improved performance in longer cycling events, such as century rides or gran fondos. Additionally, Zone 2 training can help to improve overall cardiovascular health, reduce the risk of chronic diseases, and improve mental focus and resilience.

How is it different from other training methods?

Zone 2 training is a method of endurance training that focuses on maintaining a low intensity, steady-state effort for an extended period of time. This type of training is different from other methods, such as high-intensity interval training (HIIT) or strength training, which involve short bursts of intense effort followed by periods of rest or recovery.

One of the main differences between Zone 2 training and other methods is the duration of the workout. Zone 2 training is typically performed at a lower intensity for a longer period of time, whereas other methods may involve shorter, more intense workouts.

Another difference is the focus on aerobic capacity and endurance. Zone 2 training is designed to improve the body’s ability to utilize oxygen and sustain a high level of activity for an extended period of time. In contrast, other methods may focus more on building strength or improving anaerobic capacity.

Zone 2 training is also different in terms of the specific physiological adaptations it promotes. This type of training has been shown to improve cardiovascular fitness, increase mitochondrial biogenesis (the process of creating new mitochondria in the body’s cells), and enhance the efficiency of energy production within the muscles. Other methods may target different physiological systems or have different goals.

Overall, while there are many different types of training methods available to cyclists, Zone 2 training stands out as a unique approach that is specifically designed to improve endurance and aerobic capacity.

How to calculate your Zone 2 heart rate

To effectively measure the benefits of Zone 2 training, it is essential to accurately calculate your Zone 2 heart rate. This metric, which is derived from your maximum heart rate (MHR), is used to determine the intensity of your workouts. By training within this specific range, you can enhance your endurance and overall cycling performance.

To calculate your Zone 2 heart rate, follow these steps:

1. Determine your maximum heart rate (MHR):
   The MHR is the highest number of beats your heart can achieve in one minute. You can estimate it by subtracting your age from 220. For example, if you are 30 years old, your MHR would be 190 (220 – 30 = 190).
2. Calculate your resting heart rate (RHR):
   Take your pulse for 30 seconds and count the number of beats. The average of this count will give you your RHR. This value is typically between 60 and 100 beats per minute (bpm).
3. Determine your Zone 2 heart rate:
   Zone 2 is calculated by multiplying your MHR by 65% and then subtracting your RHR. The result is your Zone 2 heart rate, expressed as a percentage of your MHR. For example, if your MHR is 190 and your RHR is 80, your Zone 2 heart rate would be (190 x 0.65) – 80 = 70%.

Now that you have calculated your Zone 2 heart rate, you can begin incorporating Zone 2 training into your cycling routine. By consistently working within this intensity range, you can improve your endurance and ultimately enhance your overall cycling speed.

Benefits of Zone 2 Training

Improved endurance

Zone 2 training, also known as threshold training, is a method of cycling training that involves pedaling at a high intensity for a prolonged period of time, typically for 20-30 minutes. This type of training is designed to improve a cyclist’s endurance, which is essential for maintaining a high level of performance over the course of a long ride.

Improved endurance is one of the primary benefits of Zone 2 training. By pedaling at a high intensity for an extended period of time, cyclists can build up their endurance and increase their ability to sustain high levels of intensity over long periods of time. This is particularly important for cyclists who participate in long-distance events or who want to improve their overall fitness level.

One of the key physiological adaptations that occur with Zone 2 training is an increase in the cyclist’s lactate threshold. The lactate threshold is the point at which the body begins to produce lactic acid during exercise, which can lead to fatigue and decreased performance. By training at high intensities, cyclists can increase their lactate threshold, which means they can sustain higher levels of intensity for longer periods of time without experiencing fatigue.

In addition to improving endurance, Zone 2 training can also help cyclists improve their ability to recover from high-intensity efforts. By pedaling at a high intensity for an extended period of time, cyclists can improve their ability to recover from hard efforts and maintain a high level of performance over the course of a long ride.

Overall, improved endurance is a key benefit of Zone 2 training. By pedaling at a high intensity for an extended period of time, cyclists can build up their endurance and increase their ability to sustain high levels of intensity over long periods of time. This is essential for improving overall fitness level and performance in long-distance events.

Increased speed

Zone 2 training, also known as aerobic endurance training, involves maintaining a consistent, low-intensity effort for an extended period. This type of training is essential for improving cycling speed, as it targets the energy systems and muscles necessary for efficient and effective pedaling.

Improved cardiovascular function

One of the primary benefits of Zone 2 training is the improvement of cardiovascular function. By regularly engaging in low-intensity aerobic exercise, your heart becomes more efficient at pumping blood, delivering oxygen and nutrients to your working muscles. This increased cardiovascular efficiency can lead to improved cycling speed, as your body is better equipped to handle the demands of high-intensity efforts.

Increased muscular endurance

Zone 2 training also improves muscular endurance, which is essential for maintaining a consistent, high-intensity effort during a race or challenging ride. By training your muscles to use oxygen more efficiently and effectively, you can pedal at a higher rate for longer periods, which can lead to increased cycling speed.

Technique improvement

Finally, Zone 2 training can help improve your pedaling technique, which can directly impact your cycling speed. By focusing on maintaining a smooth, efficient pedal stroke at a low intensity, you can develop the muscle memory and neuromuscular efficiency necessary for faster cycling. Additionally, by improving your body’s ability to utilize oxygen, you can generate more power with each pedal stroke, leading to increased speed.

In conclusion, Zone 2 training is a crucial component of any well-rounded cycling training program. By improving cardiovascular function, muscular endurance, and pedaling technique, you can achieve the speed and efficiency necessary to tackle any challenge on two wheels.

Enhanced aerobic capacity

Zone 2 training is a form of endurance training that focuses on maintaining a steady pace at a lower intensity, typically between 60-70% of an individual’s maximum heart rate. This type of training has been shown to have numerous benefits for cyclists, particularly in terms of improving aerobic capacity.

Aerobic capacity refers to the body’s ability to efficiently utilize oxygen to produce energy during exercise. It is a key determinant of endurance performance and is typically measured by the VO2 max, which is the maximum amount of oxygen an individual can consume during exercise.

Studies have shown that Zone 2 training can significantly improve aerobic capacity in cyclists. By consistently training at a lower intensity, the body adapts by increasing the efficiency of the cardiovascular system and improving the utilization of oxygen. This results in an increased VO2 max, which translates to improved endurance performance and the ability to sustain higher intensities for longer periods of time.

In addition to improving aerobic capacity, Zone 2 training also has other benefits for cyclists. It can help to reduce the risk of overtraining and injury, improve mental focus and consistency, and enhance the body’s ability to recover from high-intensity efforts.

Overall, incorporating Zone 2 training into a cycling training program can be a highly effective way to improve aerobic capacity and overall endurance performance. By consistently training at a lower intensity, cyclists can develop a stronger foundation of endurance and set themselves up for success in higher-intensity efforts.

Reduced risk of overtraining

Zone 2 training, also known as aerobic endurance training, involves sustained-pace cycling at a low to moderate intensity. This type of training has been shown to provide numerous benefits for cyclists, including a reduced risk of overtraining.

Overtraining is a common issue among endurance athletes, including cyclists. It occurs when an athlete trains at such a high intensity or volume that their body is unable to recover properly, leading to a decline in performance and an increased risk of injury.

Zone 2 training can help reduce the risk of overtraining by allowing cyclists to train at a lower intensity, which allows for greater recovery time between workouts. This reduced intensity also reduces the stress placed on the body, which can help prevent overtraining syndrome.

In addition, Zone 2 training helps to develop the aerobic system, which is responsible for delivering oxygen to the muscles during exercise. This development can help improve endurance and reduce the risk of overtraining by allowing the body to better cope with high-intensity efforts.

Overall, incorporating Zone 2 training into a cycling training program can help reduce the risk of overtraining, improve endurance, and enhance overall cycling performance.

Implementing Zone 2 Training

How to create a Zone 2 training plan

Creating a Zone 2 training plan requires careful consideration of several factors. The first step is to determine your current fitness level and set realistic goals for improvement. This can be done by conducting a fitness assessment, which may include measuring your heart rate, body composition, and cycling performance.

Once you have a clear understanding of your current fitness level, you can create a training plan that includes Zone 2 rides. It’s important to start slowly and gradually increase the intensity and duration of your Zone 2 rides over time. This will allow your body to adapt to the increased workload and reduce the risk of injury.

When creating your training plan, it’s also important to consider other factors that can affect your cycling performance, such as nutrition, hydration, and sleep. Eating a balanced diet and staying hydrated before, during, and after your rides can help improve your performance and prevent fatigue. Getting enough sleep is also crucial for recovery and optimal performance.

Finally, it’s important to be consistent with your training and make adjustments as needed based on your progress and how your body feels. This may involve modifying your training plan to account for changes in your schedule or personal circumstances. By following these guidelines, you can create a Zone 2 training plan that is tailored to your individual needs and goals and helps you improve your cycling speed over time.

Essential equipment for Zone 2 training

When it comes to Zone 2 training, having the right equipment is crucial to ensuring that you get the most out of your workouts. Here are some essential pieces of equipment that you’ll need:

1. Stationary Bike: A stationary bike is the most common piece of equipment used for Zone 2 training. It allows you to maintain a consistent pedal stroke and stay in the correct position throughout your workout.
2. Heart Rate Monitor: A heart rate monitor is an essential tool for measuring your heart rate during exercise. This will help you stay within your target heart rate zones and ensure that you’re working at the right intensity.
3. Power Meter: A power meter is a device that measures the amount of power you’re producing during your ride. This can help you track your progress and make sure that you’re working at the right intensity.
4. Water Bottle Holder: Staying hydrated is important during any workout, and a water bottle holder will ensure that you have easy access to water throughout your ride.
5. Comfortable Clothing: Wearing comfortable clothing is essential for any workout, but especially for Zone 2 training. You’ll want to wear clothing that allows you to move freely and won’t restrict your movement.
6. Cycling Shoes: Cycling shoes are designed to provide support and stability while cycling. They can help you maintain a good pedal stroke and reduce the risk of injury.
7. Headphones: Headphones can help you stay focused and motivated during your workout. They can also help you tune out distractions and stay in the zone.

By investing in these essential pieces of equipment, you’ll be well on your way to successful Zone 2 training and improved cycling speed.

Tips for effective Zone 2 training

Understanding the Importance of Warm-Up

Before beginning any workout, it is essential to warm up properly. This includes dynamic stretching, which helps to increase blood flow and flexibility. This can be followed by a few minutes of steady-state cardio, such as pedaling at a low resistance, to get the heart rate up and prepare the body for the workout.

Focusing on Technique

Technique is crucial when it comes to cycling, and this is especially true when it comes to Zone 2 training. It is important to maintain proper form and alignment throughout the entire pedal stroke, including the catch, push, and drive phases. This can be achieved through repetition and focus on the movements.

Incorporating Variety

While Zone 2 training is all about maintaining a low intensity, it is still important to incorporate variety into the workouts. This can include switching up the routes, adding in some intervals or hill climbs, or even incorporating other forms of exercise such as strength training or yoga.

Paying Attention to Recovery

Recovery is just as important as the actual workout when it comes to improving cycling speed. It is essential to allow the body time to rest and recover between workouts, and this can be achieved through techniques such as foam rolling, stretching, and active recovery, such as a light jog or swim.

Consistency is Key

Consistency is crucial when it comes to seeing results from Zone 2 training. It is important to stick to a consistent schedule and make time for these workouts in the weekly routine. This can help to improve endurance, strength, and overall cycling speed over time.

Evaluating Your Progress

Monitoring your heart rate during training

Monitoring your heart rate during training is an effective way to evaluate your progress and ensure that you are working within your target heart rate zones. By using a heart rate monitor, you can track your heart rate and determine whether you are working in Zone 2, Zone 3, or Zone 4.

To accurately monitor your heart rate during training, it is important to wear a heart rate monitor that is comfortable and secure. This will ensure that your heart rate is being measured accurately and that you can track your progress over time.

It is also important to warm up before starting your training session and to cool down afterwards. This will help to ensure that your heart rate is stabilized and that you are able to accurately track your progress.

During your training session, you should aim to work within your target heart rate zones. This means that you should try to maintain a heart rate that is within the specified range for each zone. By doing this, you can ensure that you are working at the right intensity and that you are making progress towards your fitness goals.

Overall, monitoring your heart rate during training is a useful tool for evaluating your progress and ensuring that you are working within your target heart rate zones. By using a heart rate monitor and tracking your progress over time, you can determine whether you are making progress towards your fitness goals and adjust your training accordingly.

Tracking your performance over time

An essential aspect of measuring the effectiveness of zone 2 training in improving cycling speed is by tracking your performance over time. This approach allows you to monitor your progress, identify areas that need improvement, and make necessary adjustments to your training regimen. Here are some key considerations when tracking your performance:

1. Consistency: Establish a consistent routine for monitoring your performance, whether it’s weekly, bi-weekly, or monthly. This will help you maintain a clear picture of your progress and make informed decisions about your training.
2. Measurable goals: Set specific, measurable goals that align with your cycling speed objectives. These goals can include personal best times for specific distances, increments in average speed, or improvements in power output.
3. Performance indicators: Identify key performance indicators (KPIs) that are relevant to your cycling speed goals. Examples include heart rate, power output, cadence, and time trial data. These metrics will help you assess your progress and fine-tune your training program.
4. Training logs: Maintain detailed training logs that document your workouts, including duration, intensity, and any relevant data points. This information will enable you to analyze your progress and make informed decisions about your training regimen.
5. Comparative analysis: Compare your performance data with previous measurements to assess your progress. This will help you determine whether your training efforts are paying off and whether any adjustments are necessary.
6. Technology: Utilize technology, such as cycling apps or performance monitoring software, to track your progress more accurately. These tools can provide valuable insights into your performance, such as average power, heart rate zones, and cadence.
7. Visualization: Create visual representations of your performance data, such as graphs or charts, to help you better understand your progress. This will enable you to identify trends, patterns, and areas for improvement.

By tracking your performance over time, you can gain valuable insights into the effectiveness of zone 2 training in improving your cycling speed. This data-driven approach will empower you to make informed decisions about your training regimen and continuously refine your strategy for achieving your cycling goals.

Adjusting your training plan as needed

When it comes to evaluating your progress and adjusting your training plan as needed, there are a few key things to keep in mind. First, it’s important to track your progress over time. This can be done by keeping a training log or using a cycling computer that tracks your speed, distance, and other metrics. By monitoring your progress, you can identify patterns and trends in your performance, which can help you adjust your training plan as needed.

Another important aspect of adjusting your training plan is to listen to your body. If you’re feeling fatigued or experiencing muscle soreness, it may be a sign that you need to take a break or reduce the intensity of your workouts. On the other hand, if you’re feeling energized and your performance is improving, you may be able to increase the intensity or duration of your workouts.

It’s also important to consider your overall goals and objectives when adjusting your training plan. If your goal is to improve your cycling speed, you may need to focus on interval training or other high-intensity workouts. However, if your goal is to improve your endurance, you may need to focus on longer, slower rides. By aligning your training plan with your goals, you can ensure that you’re making progress towards your desired outcome.

Finally, it’s important to be flexible and willing to make changes as needed. Life can be unpredictable, and there may be times when you need to adjust your training plan due to work, family, or other commitments. By being open to adjustments and staying focused on your goals, you can continue to make progress towards improving your cycling speed.

Is Zone 2 training right for you?

Before embarking on a Zone 2 training program, it is essential to evaluate whether it is suitable for your individual needs and goals. To determine whether Zone 2 training is right for you, consider the following factors:

• Your current fitness level: Zone 2 training is most effective for individuals who have a solid foundation of endurance and are already accustomed to spending extended periods in the saddle. If you are new to cycling or have not been riding consistently, you may need to build up your endurance before embarking on a Zone 2 training program.
• Your goals: Zone 2 training is specifically designed to improve your cycling speed and endurance. If your primary goal is to improve your overall fitness or lose weight, Zone 2 training may not be the most effective training method for you. However, if you are an experienced cyclist looking to take your performance to the next level, Zone 2 training can be an excellent tool to help you achieve your goals.
• Your availability: Zone 2 training requires a significant time commitment, as it involves spending long periods of time in the saddle at a low intensity. If you have a busy schedule or cannot commit to regular training sessions, Zone 2 training may not be the best option for you.
• Your bike setup: Zone 2 training involves riding in a low gear, which can put additional stress on your bike’s drivetrain. If your bike is not set up to handle the additional stress, you may experience issues with shifting or other mechanical problems. It is essential to ensure that your bike is properly set up before beginning a Zone 2 training program.

By evaluating these factors, you can determine whether Zone 2 training is the right choice for you. If you are an experienced cyclist looking to improve your speed and endurance, Zone 2 training can be an excellent tool to help you achieve your goals. However, if you are new to cycling or have limited time to commit to training, it may be more beneficial to focus on other training methods.

Alternatives to Zone 2 training

When it comes to improving cycling speed, there are various methods and training techniques that cyclists can use. While Zone 2 training has been shown to be effective, it is not the only method available. In this section, we will explore some alternatives to Zone 2 training that can help cyclists achieve their speed goals.

• High-Intensity Interval Training (HIIT)
  • HIIT involves short, intense bursts of exercise followed by brief periods of rest. This type of training has been shown to improve cardiovascular fitness, increase power output, and boost metabolism.
  • For cyclists, HIIT can be incorporated into their training regimen by including intervals of high-intensity effort followed by periods of recovery. This type of training can be challenging, but it can be highly effective in improving cycling speed.
• Strength Training
  • Strength training is an important aspect of cycling performance, as it helps to improve muscular endurance and reduce the risk of injury.
  • There are many different types of strength training exercises that cyclists can incorporate into their training, including weightlifting, bodyweight exercises, and resistance band workouts.
  • By incorporating strength training into their routine, cyclists can improve their ability to generate power and maintain speed over long distances.
• Flexibility and Mobility Training
  • Flexibility and mobility training can help to improve range of motion, reduce the risk of injury, and improve overall performance on the bike.
  • Yoga, Pilates, and foam rolling are all great ways to improve flexibility and mobility.
  • By incorporating these types of exercises into their routine, cyclists can improve their ability to maintain proper form and technique, which can lead to increased speed and efficiency on the bike.

Overall, while Zone 2 training can be an effective method for improving cycling speed, it is not the only option available. By incorporating other types of training, such as HIIT, strength training, and flexibility and mobility work, cyclists can develop a well-rounded training regimen that will help them achieve their speed goals.

The importance of rest and recovery in cycling training

When it comes to cycling training, rest and recovery are crucial components that cannot be overlooked. In fact, it is during the recovery phase that the body repairs and rebuilds muscle tissue, making it essential for optimal performance. Here are some reasons why rest and recovery are important in cycling training:

• Reduces muscle soreness and fatigue: After a long ride or a tough workout, muscles can become sore and fatigued. Rest and recovery allows the muscles to repair and rebuild, reducing muscle soreness and fatigue, so you can train harder and more effectively.
• Enhances muscle growth and strength: During rest and recovery, the body releases hormones that promote muscle growth and strength. This is especially important when it comes to endurance training, where the goal is to build up muscle endurance over time.
• Improves overall performance: Rest and recovery is essential for optimal performance. When you allow your body to recover properly, you will be able to train harder and more effectively, which will ultimately lead to improved performance on the bike.

It’s important to note that rest and recovery is not just about taking a day off from training. It’s also about making sure you’re getting enough sleep, eating a balanced diet, and staying hydrated. All of these factors play a role in helping your body recover and perform at its best.

In summary, rest and recovery is a crucial component of cycling training. By allowing your body to recover properly, you will be able to train harder and more effectively, leading to improved performance on the bike.

Recap of the benefits of Zone 2 training

Zone 2 training is a method of cycling that involves pedaling at a moderate intensity, typically in the middle of your heart rate zones. The primary goal of this training is to improve your cycling speed and endurance. By pedaling at a consistent, moderate intensity, you can increase your leg strength and endurance, which will allow you to ride at a higher intensity for longer periods of time.

There are several benefits to Zone 2 training, including:

• Increased endurance: By pedaling at a consistent, moderate intensity, you can improve your leg strength and endurance, which will allow you to ride at a higher intensity for longer periods of time.
• Improved pedal stroke efficiency: Zone 2 training can help you develop a more efficient pedal stroke, which can improve your overall cycling speed and endurance.
• Increased muscle recruitment: By pedaling at a consistent, moderate intensity, you can increase the recruitment of your muscles, which will allow you to ride at a higher intensity for longer periods of time.
• Reduced risk of overtraining: Zone 2 training is a low-intensity form of exercise, which means it is less likely to cause overtraining and injury.
• Improved mental focus: By pedaling at a consistent, moderate intensity, you can improve your mental focus and concentration, which can help you stay motivated and on track with your training goals.

In summary, Zone 2 training is a great way to improve your cycling speed and endurance. By pedaling at a consistent, moderate intensity, you can increase your leg strength and endurance, improve your pedal stroke efficiency, increase muscle recruitment, reduce the risk of overtraining, and improve your mental focus.

Final thoughts on whether Zone 2 training can make you faster cycling

While there is evidence to suggest that Zone 2 training can improve cycling speed, it is important to note that the effectiveness of this type of training may vary depending on the individual. Some cyclists may see significant improvements in their speed and overall performance after incorporating Zone 2 training into their routine, while others may not notice as much of a difference.

One factor that may influence the effectiveness of Zone 2 training is the cyclist’s starting fitness level and baseline aerobic capacity. Cyclists who are already in good shape and have a high aerobic capacity may not see as much of a benefit from Zone 2 training as those who are less fit and have a lower aerobic capacity.

Additionally, the specific goals and objectives of the cyclist may also play a role in determining the effectiveness of Zone 2 training. For example, a cyclist who is primarily focused on endurance and long-distance rides may see more benefits from Zone 2 training than a cyclist who is focused on shorter, high-intensity races.

It is also important to note that while Zone 2 training can be an effective tool for improving cycling speed, it should not be the only type of training that a cyclist engages in. A well-rounded training program should include a variety of different types of exercise, including both high-intensity and low-intensity workouts, to help improve overall fitness and performance.

In conclusion, while there is evidence to suggest that Zone 2 training can improve cycling speed, the effectiveness of this type of training may vary depending on the individual. Cyclists who are already in good shape and have a high aerobic capacity may not see as much of a benefit from Zone 2 training, and the specific goals and objectives of the cyclist may also play a role in determining the effectiveness of this type of training. It is important to incorporate a variety of different types of exercise into a well-rounded training program to help improve overall fitness and performance.

FAQs

1. What is Zone 2 training?

Zone 2 training is a type of endurance training that involves working at a lower intensity than your maximum effort. This type of training is often used by cyclists to improve their endurance and overall fitness.

2. How does Zone 2 training improve cycling speed?

Zone 2 training improves cycling speed by increasing your aerobic capacity and muscular endurance. By training at a lower intensity, you are able to spend more time on the bike, which allows your body to adapt and become more efficient at using oxygen. This increased efficiency translates to faster cycling speeds at higher intensities.

3. What is the best way to incorporate Zone 2 training into my cycling routine?

The best way to incorporate Zone 2 training into your cycling routine is to include it as a regular part of your training program. This can be done by scheduling at least one Zone 2 ride per week, with the duration and intensity gradually increasing over time. It is also important to include other types of training, such as interval training and strength training, to ensure that you are fully developing your cycling fitness.

4. How long does it take to see improvements in cycling speed after starting Zone 2 training?

It typically takes several weeks to see improvements in cycling speed after starting Zone 2 training. However, the exact timeline will vary depending on factors such as your starting fitness level and the frequency and intensity of your Zone 2 rides. It is important to be patient and consistent with your training in order to see the best results.

5. Can Zone 2 training be done on a stationary bike?

Yes, Zone 2 training can be done on a stationary bike. In fact, it can be a great way to improve your cycling fitness and endurance, especially during the off-season or when outdoor riding is not possible. Just be sure to set up the bike to mimic the position you use when riding outdoors, and aim for a consistent effort and duration for your Zone 2 rides.

Why Riding Slower Makes You Faster: The Secrets Of Zone 2 Training