What is zone 4 and how do you train it? No matter how much we love zone 2 training, if you really want to fully maximise your fitness, you need to increase your amount of zone 4 riding. It’s Si’s favourite training zone, and the zone in which you improve the efficiency of your fast-twitch muscle fibres. He explains how to train zone 4 and why doing so will make you a faster cyclist.

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00:00 Intro
01:14 What is zone 4?
02:11 Why do you need to train zone 4?
03:26 What intensity is zone 4?
06:41 Zone 4 training
09:39 Practical advice
11:37 Summary

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How much zone 4 training do you do? 📊 Let us know in the comments below! 💬

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📸 Photos - © Velo Collection (TDW) / Getty Images & © Sprint Cycling Agency

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