Before you start
These plans work for any aerobic activity — cycling, running, walking, swimming. The key number is your Zone 2 heart rate range. If you don't know yours yet, calculate it first.
Find your Zone 2 HR →4-Week Beginner Plan
For people new to structured training or returning after a break. Three sessions per week, building from 20 to 40 minutes. The goal is establishing the habit and learning to stay in Zone 2.
12-Week Base Builder
For people who've completed the beginner plan or already have some aerobic fitness. Adds frequency, duration, and introduces a weekly high-intensity session in weeks 9–12 to start developing VO2 Max alongside the aerobic base.
Sample weeks (representative)
Weeks 10–12: the interval sessions
Each 30-minute interval session: 10 min warm-up in Zone 2, then 4 × 4-minute efforts at maximum sustainable effort (Zone 5) with 3 minutes easy recovery between each, then 5 min cool-down. These sessions protect and develop your VO2 Max while the Zone 2 sessions continue building the aerobic base.
How to track your progress
The clearest sign that Zone 2 training is working is this: the same heart rate produces more output over time. Track it weekly.
Week 1 benchmark
Note your baseline
In your first session, note what speed, pace, or power you maintain while keeping your heart rate at the top of Zone 2. Record it.
Every 4 weeks
Repeat the test
Same conditions, same heart rate ceiling, same duration. Compare the output. If power or pace has increased at the same HR, the adaptation is working.
The target
Power creeps up
Over 12 weeks, most people see 10–20% improvement in output at Zone 2 heart rate. Peter saw his Zone 2 power rise from 155W to 175W over his training block.