Train like Ollie Bridgewood: 30-minute Zone 2 indoor training workout

Manon Lloyd takes you through this session, which Ollie Bridgewood used to prepare for his Tour de Stations epic ride

Clock19:00, Monday 13th November 2023

Work on the upper and lower ends of Zone 2 with this half-hour workout that Ollie Bridgewood used as part of his training program for the Tour des Stations Ultimate 1000. It doesn’t get harder than 6/10 but there are four blocks of four-minute efforts to keep the blood pumping.

For this session, you'll need an indoor bike, whether that's a spin bike, a normal bike on a turbo trainer, or a smart trainer.

Read more: Turbo trainer vs exercise bike

What are the benefits of Zone 2 training?

Zone 2 training has become really popular in recent years, but what does it mean? Your Zone 2 is the exercise intensity at which your body can respirate aerobically, meaning that it can turn sugars into energy using oxygen, rather than by breaking down your muscles. Zone 2 training increases your aerobic fitness, meaning you can push harder on the pedals, without feeling it as much in your legs and lungs. To learn more about Zone 2 training, have a look at our interview with Zone 2 pioneer, Iñigo San Millán.

Zone 2 is often calculated using power and heart rate data, but we're just going to get there by gauging how we feel this session. 6/10, in which you're pushing pretty hard but still able to string a few words together, is about right.

Start with a ramped warm-up on your indoor bike

Start with a ramped warm-up on your indoor bike

First of all, let's warm up. Start by spinning the legs at a really easy 2/10 for a minute, then bring it up to 4/10 for another minute. Then, we'll do two minutes at 6/10, just to prepare us for the set of 6/10 efforts we'll do in the main session. Finally, recover with a minute at 2/10.

The main session: four 6/10 efforts

The main session: four 6/10 efforts

The main session consists of four 6/10 efforts, each four minutes long. Rather than a full recovery, after each effort we'll keep riding at 4/10, which, although easier, should still keep us working hard and pushing on the pedals.

Do a quick cool down before getting off your bike

Do a quick cool down before getting off your bike

That's the session done, but before you jump off your bike, spend a minute spinning out your legs. As we finished the session on a 4/10 effort, just a minute at 2/10 will be enough to get rid of any lactic acid and allow you to get your breath back.

With the cool-down complete, it's time to refuel and begin that recovery process.

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