Zone 2 training is low-intensity cycling at 55-75% FTP where you can maintain conversation easily. This intensity maximizes mitochondrial density, enhances fat oxidation, and builds aerobic capacity through sustained efforts lasting 2-6 hours. Zone 2 corresponds to 60-70% max heart rate. Read more here:

Here is a unique calculator to accurately determine your HR zones:

And if you want to determine your FTP, use the testing protocols here:

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