The right training balance: why the middle zone is holding you back
Many recreational cyclists train consistently and finish every ride feeling tired. Yet despite the effort, they often see little improvement. The reason? The so-called middle zone.
The problem with the middle zone
Most riders naturally settle into an intensity somewhere between an easy endurance ride and a hard interval session. It feels productive, but in reality it offers limited training benefits.
This intensity creates fatigue without providing a strong enough stimulus to significantly improve your fitness.
The result is plenty of effort but limited progress.
Even worse, constantly training in this zone builds up fatigue without making you noticeably stronger or faster. When it's time for a demanding interval session—or your big event—you simply don't feel fresh enough to perform at your best.
The solution: separate your intensities
Every training session should have a clear purpose.
High-intensity efforts should be planned and executed with real commitment. Easy rides should remain genuinely easy and focus on building your aerobic base.
In practice, this means:
Most of your training should be done at an easy endurance pace where you can comfortably hold a conversation.
Include one or two short but truly high-intensity sessions each week.
Avoid spending unnecessary time in the middle zone.
The simple rule
If it's hard, make it truly hard.
If it's easy, keep it truly easy.
It sounds simple, but this is where most cyclists struggle: having the discipline to slow down during easy rides and the confidence to push yourself during hard sessions.
What this means for your preparation
To prepare effectively for the Cyclotour du Léman:
Schedule easy endurance rides to build aerobic fitness and support recovery.
Include one or two focused high-intensity sessions each week, such as intervals or hill repeats.
Resist the temptation to ride at a moderate pace simply because it feels comfortable.
After demanding sessions, prioritise proper recovery instead of another moderately hard ride.
360 Coaching Lab is here to help
Looking for a personalised training plan to prepare for the Cyclotour du Léman?
360 Coaching Lab provides individual coaching tailored to your fitness level, your goals and your ambitions.