Is Riding Slow the Secret to Getting Fast?

It sounds counterintuitive—but if you’re always training fast, you may actually be holding yourself back.

One of the most common mistakes cyclists make is going too hard on their easy days and not hard enough on their key workouts. At Mach1 Performance, we call it what it is: gray-zone purgatory.

So, what’s the fix? Strategic, consistent, low-intensity riding—also known as Zone 2 training.

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🐢 What is Zone 2 Training (aka “Riding Slow”)?

Zone 2 refers to your endurance training zone. It’s low-intensity, steady-state riding that targets your aerobic system and builds the foundation for long-term performance.

Zone 2 by the numbers:

• Heart Rate: 60–75% of your max HR

• Power: 55–75% of FTP

• RPE: 2–3 out of 10 (conversational pace)

What it feels like:

• You can talk in full sentences

• No burning in the legs

• Breathing is controlled and even

• Feels “too easy” to be doing anything productive… until it starts working

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The Science Behind Going Slow to Get Fast

✅ More Mitochondria = More Endurance

Zone 2 rides stimulate mitochondrial biogenesis—your body builds more of the “powerhouses” that produce energy.

“Prolonged low-intensity training increases mitochondrial density and aerobic capacity.”
— Holloszy, 1967; Granata et al., 2018

✅ Improved Fatigue Resistance

Zone 2 increases your body’s ability to clear lactate and delay muscle fatigue.

“Athletes who spent more time in low-intensity training had higher lactate clearance and better endurance.”
— Seiler & Kjerland, 2006

✅ Reduced Injury + Faster Recovery

Low-intensity rides allow for physiological adaptation without systemic fatigue, which helps you absorb hard sessions better.

“Polarized training (80% low, 20% high intensity) produced greater gains in VO₂ max and peak power than moderate-only training.”
— Muñoz et al., 2014

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Why Most Cyclists Struggle with Zone 2

1. The “Gray Zone” Trap: Riding too hard to recover, too easy to adapt

2. Ego Training: It’s hard to slow down when your legs feel good

3. Group Ride Syndrome: That easy social spin turns into an accidental drop-fest

But What About Fun?

Yes—ride with joy. If your playlist drops a banger or your buddy throws a friendly attack, go for it. But understand this: if every endurance ride turns into a pseudo-race, you’ll never fully recover—and you won’t be able to hit your best numbers when it counts.

Discipline during the easy rides gives you freedom to go all-in on race day.

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How to Actually Get Faster with Slow Rides

1. Follow the 80/20 Rule: 80% low intensity, 20% high

2. Use Caps: HR or power caps keep you honest

3. Don’t Race Every Ride: Treat easy days as the foundation, not filler

4. Train Smart, Not Just Hard: Recovery is where adaptations happen

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The Takeaway: Trust the Process

The strongest cyclists aren’t just powerful—they’re intentional. They know that riding slow is training, not laziness. And they understand that fatigue management is just as important as fitness development.

Zone 2 is where the real aerobic engine gets built. And if you want to go fast, you have to master slow first.

At Mach1 Performance, we help cyclists train smarter—not just harder. If you're looking to improve endurance, peak power, and consistency without burning out, Zone 2 is your new best friend.

👉 Let us build you a training plan that integrates performance-boosting structure without sacrificing joy.