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
Intensity
Training Stress
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Workout Breakdown
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