Aerobic Base
9 articles
HydrationSeptember 22, 2026 · 11 MIN
Zone 2 Hydration: Fluid and Sodium Targets for Long Aerobic Sessions
Zone 2 sessions lasting 90–180 minutes require 400–700 ml/hr of fluid with 300–600 mg sodium/hr to maintain aerobic output and prevent the 5–8% cardiac drift caused by progressive dehydration. Optimizing hydration during low-intensity base work protects training quality and accelerates adaptation.
RecoverySeptember 19, 2026 · 10 MIN
Zone 2 Active Recovery for Triathletes: Enhancing Multi-Sport Adaptation
Zone 2 active recovery sessions clear blood lactate 40% faster than passive rest while maintaining aerobic stimulus. For triathletes, rotating recovery sessions across swim, bike, and run reduces repetitive tissue stress while enhancing multi-sport adaptation. Optimal sessions last 20–60 minutes at 55–65% of sport-specific HRmax.
RecoverySeptember 18, 2026 · 11 MIN
Triathlon Off-Season Recovery: Rebuilding Tendons and Aerobic Base
The triathlon off-season is a critical window for rebuilding tendon resilience and restoring the aerobic foundation degraded by months of race-focused training. A gelatin-plus-vitamin-C protocol (15 g + 200 mg before loading) combined with progressive tendon loading and cross-training Z2 work sets the stage for injury-free progression in the next season.
TrainingSeptember 16, 2026 · 11 MIN
Zone 2 Training for Triathletes: Building the Three-Sport Aerobic Engine
Zone 2 training is the foundation of triathlon performance, but applying it across swim, bike, and run requires sport-specific heart rate adjustments, volume distribution, and fat oxidation optimization. A properly structured Z2 block of 70–80% total volume builds the aerobic engine that powers race-day performance across all three disciplines.
TrainingSeptember 14, 2026 · 9 MIN
Zone 2 Heart Rate Drift: What It Tells You About Aerobic Fitness
Heart rate drift during steady-state Zone 2 training is one of the simplest and most reliable indicators of aerobic fitness. A drift below 5% signals an excellent aerobic base, while drift above 10% indicates significant room for improvement — and the test costs nothing but 60 minutes of disciplined pacing.
TrainingSeptember 10, 2026 · 11 MIN
Ultra-Running Training: How to Build Your First 100K Plan
A structured 24-week 100K training plan builds weekly volume from 60km to a 120km peak week while incorporating back-to-back long runs of 40-50km. Learn the periodisation framework, vertical gain targets, taper protocol, and race-specific terrain strategies that separate finishers from DNFs.
TrainingSeptember 5, 2026 · 12 MIN
Zone 2 Training for Ultra-Running: Building Your Aerobic Engine
Ultra-runners who keep 80%+ of weekly volume in zone 2 improve mitochondrial density by 20-40% and fat oxidation rates by 30%. Here is the complete guide to building your aerobic base for events from 50K to 100 miles.
TrainingAugust 15, 2026 · 9 MIN
Base Building: How to Build Aerobic Endurance Before Speed Work
Skipping the base phase is the most common training mistake in endurance sport. A proper 8–12 week aerobic base — 80% of runs at Zone 2 — builds the mitochondrial engine that makes speed work productive.
TrainingJune 16, 2026 · 8 MIN
Zone 2 Training for Cyclists: The Aerobic Base That Makes Everything Else Work
The most important training zone for cyclists isn't the one that hurts. Zone 2 — boring, conversational, and frustratingly slow — is where metabolic fitness is built. Here's the physiology and the protocol.