Train like Ollie Bridgewood: 30-minute Zone 2 indoor training workout

Work on the upper and lower ends of Zone 2 with this half-hour workout that Ollie Bridgewood used as part of his training program for the Tour des Stations Ultimate 1000. It doesn’t get harder than 6/10 but there are four blocks of four-minute efforts to keep the blood pumping.

For this session, you'll need an indoor bike, whether that's a spin bike, a normal bike on a turbo trainer, or a smart trainer.

Read more: Turbo trainer vs exercise bike

What are the benefits of Zone 2 training?

Zone 2 training has become really popular in recent years, but what does it mean? Your Zone 2 is the exercise intensity at which your body can respirate aerobically, meaning that it can turn sugars into energy using oxygen, rather than by breaking down your muscles. Zone 2 training increases your aerobic fitness, meaning you can push harder on the pedals, without feeling it as much in your legs and lungs. To learn more about Zone 2 training, have a look at our interview with Zone 2 pioneer, Iñigo San Millán.

Zone 2 is often calculated using power and heart rate data, but we're just going to get there by gauging how we feel this session. 6/10, in which you're pushing pretty hard but still able to string a few words together, is about right.