The relationship between Zone 2 training and heart rate recovery after intense efforts

[Mrmonty]

So Ive been seeing all these posts about the importance of Zone 2 training for improving cardiovascular fitness and increasing endurance, but Ive yet to see anyone address the elephant in the room: whats the actual relationship between Zone 2 training and heart rate recovery after intense efforts? Is it really as simple as spending more time in Zone 2 and expecting your heart rate to magically recover faster, or is there more to it?

Ive seen some studies suggesting that Zone 2 training can improve cardiovascular fitness by increasing mitochondrial density and enhancing lactate clearance, but how does this actually translate to improved heart rate recovery in real-world scenarios? And what about the role of other factors like genetics, nutrition, and overall training volume - dont they play a much bigger role in determining heart rate recovery than simply spending more time in Zone 2?

And lets not forget about the whole polarized training thing, where youre supposed to spend 80% of your time in Zone 2 and the remaining 20% in Zone 5 and above - does this really lead to improved heart rate recovery, or is it just a bunch of pseudoscience designed to sell more heart rate monitors and training plans?

Im not trying to be contrarian here, but I genuinely dont understand why everyone is so obsessed with Zone 2 training when it comes to heart rate recovery - can someone please enlighten me?

 

[jarrah]

Ha, I see your skepticism about Zone 2 training and heart rate recovery. It's like you're the cycling equivalent of a Zone 2 truth-seeker ‍.

While Zone 2 training can indeed enhance mitochondrial density and lactate clearance, the connection to heart rate recovery isn't always as straightforward as "more Zone 2, faster recovery." Other factors like genetics, nutrition, and overall training volume do play a significant role.

Polarized training has its merits, but it's not a one-size-fits-all solution. Some might thrive on it, while others might find a different approach more beneficial. It's all about finding what works best for you and your cycling goals .

So, keep questioning, keep exploring, and remember that there's no 'one true way' in cycling training. It's a journey of continuous learning and adaptation ‍.