Why You Need To Do Zone 4 Training

How much zone 4 training do you do? 📊

zone 4 is where i do all my zone 2 training

"Don't go looking for the effort, wait for the effort to come to you." Great advice.

I never cease to be impressed at just how naturally Si can present while on his bike. Maybe it requires multiple takes that we never see, but it’s amazing watching him deliver his lines so smoothly, while riding 👍

The other benefit to Zwift for training (for me at least) is that in Zwift I don't have to worry about leaving enough in the tank to get back home.

I train in Z2 and Z4 at the same time. 😂 Z2 by power meter and Z4 by heart rate🙈

I did a lot of zone 4 when I was young. Didn't get me very far. Now I do zone 4 for a few seconds when I go from zone 2 to zone 5. Thats all I need. I'm 60 now and faster than at 35. And feel better between trainings as well. 🙋‍♂️

Simon, I really love a lot to content you are providing on GCN. The videos on zone 2 and zone 4 training have really been helpful. But all this zone stuff is a bit confusing as Strava, Garmin etc. seem be a bit different in how the designate their zones. It would be great to have a video that discusses all the zones and perhaps the difference across various platforms. My biggest challenge is that while I try to ride in zone 2 based on my Garmin, I end up with the majority of time in zone 3. Based on the question you posed to Dr Inigo San Millan, zone 3 is training no man's land. Love to learn more about all the zones, the benefits of each and advise on how to better managed things if you are struggling to stay in zone 2

These videos from Si are - and have been - absolutely brilliant. They are so thorough and well-described. Hoping this important blend of analysis and execution toward training through focused videos continues. Thank you, thank you, thank you. Si rocks!

I find I struggle most with zone 2 riding outdoors, it is so easy to go a little bit faster only to realize you've spent half the commute above 90% of max hr... Riding fast is fun 😅 Turbo trainer in ERG mode and a good movie is my recipe for zone 2...

Great stuff and review as always Si. Finished my end of workout plan Wahoo 4DP test today. So this video is timely :). Balance workouts using a platform like Zwift/Wahoo that gets you in the correct zones is key, but, riding outside and focusing on your ones is really effective as well. Recovery sessions are also key

Thanks Si and GCN. Obviously, I need to revisit this video again and again, to help with my planning and training.

Great stuff, I've been looking for some solid z4 training advice. Cheers guys.

That’s amazing. I go from resting to Max HR immediately!

I love this. thanks for sharing

Once again excellent ! Thank You!

Zone 4 is all I do and I'm not even ashamed.

Great thanks for your content!

I am a long time cyclist and ride most days out of the week. I have mostly latched on to the zone 2 mantra and generally don't participate in fast group rides these days...but like to hammer from time to time if a fast guy comes by...or riding with small group of fast friends. The other day I was trying to hold the wheel of a rider at 22-23mph...I am 69 y.o. and my heart rate kept rising and hit 165 bpm...and stayed there for a mile or two and then I had to fall off because it was a bit too much. A couple of years ago, I could hold this speed or a bit higher. So I have lost fitness by not doing hardly any zone 4. I have a fast heart rate for my age and always have. I guestimate my max heart rate is still about 190bpm or so....nowhere close to 220 - age. My resting heart rate is about 50 or so when I wake up. So zone 2 is great and my overall fitness is good...but...without high intensity training I have lost my power up top. Totally agree with the video. Don't forget zone 4 training if you want to be the best you can be. Thanks Si.

I love the scenery today. I didn't recognize much of it from previous videos.