Zone 2 Steady-State Cycling
Quick Information
Category
Conditioning
Difficulty
Beginner
Equipment
Bike or Indoor Trainer
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Gastrocnemius
Movement pattern
Cyclical Lower-Body Drive
Training goal
Aerobic Base, Conditioning
Sport
General Athletic Development, MMA, Football, Soccer, Rugby, Active Ageing
Overview
How to Perform
- Spin easy for 5 minutes to warm up.
- Settle at a pace where full sentences stay comfortable.
- Keep cadence smooth, around 80–95 rpm.
- Ride 30–90 minutes, then spin down easy.
Coaching Cues
- Steady — resist every urge to surge.
- If heart rate drifts up, back the effort off.
- Great option on recovery days between hard sessions.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
30–90 minutes, 2–4 times per week, at roughly 60–70% of max heart rate.
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