Vasilis Anastopoulos - Why Zone 1 is the new Zone 2.
For years, Zone 1 training was dismissed as "junk miles"—just easy spinning for recovery.
However, Astana coach Vasilis Anastopoulos revealed in our recent podcast conversation, this low-intensity riding is now a cornerstone of professional cycling, playing a crucial role in endurance development, fatigue management, and overall race performance.
Vasilis, who coached Mark Cavendish to his historic Tour de France stage win record, emphasized that endurance cannot be built through shortcuts.
Riders must spend long hours in the saddle—often six, seven, or even eight hours at a time—at low intensities to develop the necessary physiological adaptations.
The goal is to gradually shift LT1 (the first lactate threshold) closer to LT2, enhancing aerobic efficiency and allowing riders to sustain higher power outputs for longer durations without accumulating excessive fatigue.
Most of these long rides fall into upper Zone 1 - a deliberate approach to maximize mitochondrial efficiency, improve fat oxidation, and increase capillary density.
This ensures that riders become more efficient at utilizing fat as a fuel source, preserving glycogen stores for when they are needed most.
The key, Vasilis explained, is that riders should finish these sessions feeling tired but not completely exhausted—allowing them to replicate the effort day after day.
Research has shown that Zone 1 training increases mitochondrial density, enhances lactate clearance, and improves overall endurance capacity.
It also reduces neuromuscular strain, making it easier to sustain high training volumes without overloading the central nervous system.
This balance prevents overtraining, reduces the risk of injury, and primes the body for peak performance during race efforts.
For amateur cyclists, this approach is a game-changer. Many riders fall into the trap of riding too hard on easy days and too easy on hard days, leading to suboptimal adaptations and increased fatigue.
Incorporating more Zone 1 training can significantly enhance endurance, improve fat metabolism, and reduce the risk of burnout.
Instead of viewing easy rides as mere recovery, consider them a vital component of long-term progress, allowing the body to build a deep aerobic base while staying fresh for more intense sessions.
Understanding the role of Zone 1 training and applying it effectively can make a profound difference in your cycling performance.
As we layer on increasing structure to your training week on week, please don’t neglect or omit your gym work . Our Gym plan gives you perfect structure to follow twice per week.
This coming week i’d encourage you to change one of your regular zone 2 rides and replace it with a lower intensity zone 1 ride.
Have a great weekend
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