If Zone 2 Is Good, Could Zone 3 Be Better?

Conor Dunne dives deep into the world of Zone 3 training—often known as "Tempo"—to find out if it's the most effective way to improve your cycling performance without burning out. We look at the science behind why this zone targets specific muscle fibers and hear from expert coaches about the physiological benefits for both recreational and elite riders. Conor also shares his own impressive results from a block of Zone 3 training and demonstrates the best ways to pace these efforts for maximum gains. Chapters: ⏱️ 00:00 - Why Zone 3 Is My Favourite Zone 00:26 - What Is Zone 3? (The Tempo Zone) 01:57 - What Zone 3 Does Physiologically 02:32 - Muscle Fibers: Type 1, 2A & 2X 05:04 - Conor’s Zone 3 Training Results 06:15 - Expert Insights: Cardiac Output & VO2 Max 10:00 - Why Zone 3 Is Often Overlooked 12:32 - How To Train Zone 3 Properly Useful Links: Join this channel to get access to perks 👉 https://gcn.eu/JoinYTmemberships Subscribe so you don’t miss a thing! 👉 https://gcn.eu/subscribe Insurance: Viewers in the USA and UK can explore GCN Insurance products 👉 https://gcn.eu/GCNinsurance Sign Up To The GCN Newsletter 👉 https://gcn.eu/Newsletter GCN Uploader 👉 https://gcn.eu/gcnuploader Visit the GCN Shop 👉 https://gcn.eu/gcnshop GCN WhatsApp Channel 👉 https://gcn.eu/GCNwhatsapp GCN Instagram Broadcast Channel 👉 https://gcn.eu/instagrambroadcast Join the GCN Club on Zwift and ride with us! 👉 https://gcn.eu/GCNClubRides How often do you include Zone 3 (Tempo) rides in your weekly training plan? Have you noticed a significant boost in your fitness or endurance since adding them in? Let us know in the comments! 👇 Watch more on GCN... 📹 https://youtu.be/tGuACGlV9ak 📹 Watch our Editor’s Choice Playlist 👉 https://gcn.eu/editorschoice 📹 Or why not check out our Features Playlist 👉 ​​https://gcn.eu/gcnfeatures 🎵 Music - licensed by Epidemic Sound 🎵 All of You - Swif7 Be My Parachute Breakout - FLYIN Fireflies - nothanks Full Throttle - Aiyo In the Fire with You - Swif7 Open Roads - Aiyo Sunflare - Billo Boi #gcn #cycling #roadcycling #roadbike #bike #bikes #bikelife 📸 Photos - © Velo Collection (TDW) / Getty Images & © Sirotti Images The Global Cycling Network (GCN) is the largest online cycling channel in the world, bringing together a global community of road cyclists to celebrate everything that’s great about the world of cycling. Our videos bring fans compelling daily content, including expert tutorials, techniques, training, racing, cutting-edge bike tech, unparalleled behind-the-scenes event coverage, humour, entertainment, and more. Presented by ex-pro riders, GCN offers a uniquely qualified insight into the world of cycling, and most importantly, it’s fuelled by our passionate and enthusiastic fans – everyone who makes up the GCN community. We also bring the latest and greatest tech to your attention, showcase the best places in the world to ride and get exclusive access to events and races. Welcome to the Global Cycling Network | Inside Cycling Thanks to our sponsors: Canyon Bikes: http://gcn.eu/-Canyon Orbea Bikes: http://gcn.eu/Orbea Pinarello Bikes: https://gcn.eu/Pinarello Topeak Tools: http://gcn.eu/Topeak CamelBak: https://gcn.eu/Camelbak Pirelli Tyres: https://gcn.eu/Pirelli Vision Wheels: http://gcn.eu/Vision Wahoo Fitness: http://gcn.eu/Wahoo-Fitness Park Tool: http://gcn.eu/-parktool Selle Italia: https://gcn.eu/SelleItalia Zwift: https://gcn.eu/Zwift Gtechniq: https://gcn.eu/Gtechniq Core Body Temperature: https://gcn.eu/corebodytemp Precision Fuel & Hydration: https://gcn.eu/precisionhydration Elitewheels: https://gcn.eu/Elitewheels CeramicSpeed: https://gcn.eu/GCNCeramicSpeed HJC Sports: https://gcn.eu/hjcsports Shimano: https://gcn.eu/shimano Cyclowax: https://gcn.eu/cyclowax Watch our sister channels: GCN Tech - https://www.youtube.com/@gcntech GCN Racing - https://www.youtube.com/@gcnracing Global Triathlon Network - https://www.youtube.com/@gtn GCN Italia - https://www.youtube.com/@gcnitalia GCN en Español - https://www.youtube.com/@gcnenespanol GCN auf Deutsch - https://www.youtube.com/@gcnaufdeutsch GCN en Français - https://www.youtube.com/@gcnenfrancais GCN Training - https://www.youtube.com/@GCNTraining Global Mountain Bike Network - https://youtube.com/@gmbn GMBN Tech - https://www.youtube.com/@gmbntech Electric Mountain Bike Network - https://www.youtube.com/@embn