UAE Emirates Zone 2 Protocol
Redefined Zone 2 training by Dr. Iñigo San Millán - challenging 3-hour sessions targeting lactate clearance and mitochondrial adaptation. Not easy endurance but metabolic development.
3h 30m
Duration
Workout Segments
Pro Team Warmup
Progressive WorldTour team warmup with neuromuscular activation
timer
Duration
15m
mode_heat
Intensity
4
bolt
Power
50% - 85% FTP
favorite
Heart Rate
65% - 80% Max HR
Extended Pro Zone 2
Extended professional Zone 2 for elite lactate clearance development
timer
Duration
1h
mode_heat
Intensity
4
bolt
Power
65% - 75% FTP
favorite
Heart Rate
70% - 78% Max HR
Skill Recovery Block
Active recovery with single-leg drills and cadence work
timer
Duration
8m
mode_heat
Intensity
2
bolt
Power
45% - 60% FTP
favorite
Heart Rate
62% - 70% Max HR
Extended Pro Zone 2
Extended professional Zone 2 for elite lactate clearance development
timer
Duration
1h
mode_heat
Intensity
4
bolt
Power
65% - 75% FTP
favorite
Heart Rate
70% - 78% Max HR
Skill Recovery Block
Active recovery with single-leg drills and cadence work
timer
Duration
8m
mode_heat
Intensity
2
bolt
Power
45% - 60% FTP
favorite
Heart Rate
62% - 70% Max HR
Pro Zone 2 Block
Challenging Zone 2 targeting lactate clearance and mitochondrial adaptation
timer
Duration
45m
mode_heat
Intensity
4
bolt
Power
65% - 75% FTP
favorite
Heart Rate
70% - 78% Max HR
Pro Recovery Cooldown
Extended professional cooldown for optimal adaptation
timer
Duration
15m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR