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hippy
Well it works for me and others. The base miles build leg strength and build cardiovasular fittness. This makes interval work very effective. It is possible to do this on a turbo in a very structured way but it require alot of displine. The only displine I need is to get out and ride and not to push too hard on the days I feel fatigued.
Low HR would be 100 to 120 bpm for me max is 167 bpm. I suppose that is low to mid Z2. Today ride was mid Z2 for 85 miles. Most of my rides are Low to mid Z2 with about three Z3 rides a week (about an hour). Z4/5 interval work I will leave for racing next year and interval work when I am not racing.