An Introduction to Zone 2 Training
What is Zone 2 Training?
Zone 2 training is a particular style of training in which the activity being performed is done within the parameters of a particular heart rate zone, Zone 2. This type of training typically shows up in running, cycling and swimming.
Every athlete’s zone 2 range will differ based on your physical make-up and experience with fitness. To train in zone 2 you will need to first find out what your heart rate zones are.
Calculating your heart rate zones is pretty simple and can be done with a basic heart rate zone calculator. There are a lot of places online that you can simply put in the numbers and it will do the calculation for you. I use this resource for my own zones. If you have access to a more advanced training facility or performance specialist you can get really specific information on your training zones. For the working athlete figuring out your zones with a basic calculator will give you all the information you need.
I’ll use myself as an example here. I'm a 30 year old female which would put my max heart rate at 190. My zone 1 HR is about 129-140, zone 2 about 141-153, zone 3 about 154-166, zone 4 about 167-178, and zone 5 about 179-190. So for my zone 2 training I will want my hear rate to be between 141-153.
If you don’t have access to a heart rate monitor (heart rate strap, HR watch, etc.) a good gauge of knowing that you are in zone 2 is the conversation test. If you can easily hold a conversation with someone than you are in zone 2. You should not be gasping for breath or only getting in a few words before taking a big breath, you should be able to complete a sentence comfortably and you know you are going the right pace.
Why Train in Zone 2?
Zone 2 training has been a part of athletic training for a long time but it seems like recently the conversation around it is getting more attention.
When training at higher intensities consistently, like most days of the week, it can lead to overtraining, injuries, burnout, fatigue, and declined performance to name a few of the potential outcomes. Zone 2 training, on the other hand, builds endurance, increases mitochondria, lowers risk of injury, increases longevity in life and fitness, and improves training done in zones 4 and 5.
When you run, bike or swim in zones 1 and 2 you are burning more fats over carbohydrates. In these zones you improve your mitochondrial number, function, flexibility, efficiency, and fitness. Why do you burn fats and improve your mitochondria? In these zones you are using Type I muscles fibers and therefore stimulate mitochondrial growth and function which will improve your body’s ability to utilize fat as an energy source.
What is the role of Mitochondria in Zone 2 Training? Why is it important?
The health of your mitochondria is a crucial component to longevity. The diseases that tend to come on later in life are a result of metabolic and mitochondrial dysfunction. If we can improve our mitochondrial function we can reduce our likelihood to develop life threatening diseases.
In Zone 2 you are increasing your number of mitochondria, mitochondrial efficiency, and increase your metabolic flexibility. Metabolic flexibility is the ability for your mitochondria to utilize fat and glucose as an energy source.
If you want to learn more about the importance of improving your mitochondria check out my resources at the end of the article.
How to Work Zone 2 into Your Training
Training in Zone 2 should be the norm while Zone 4/5 training only happens once a week. It is recommended that 80% of your training is done in Zone 2 with 20% of your training done in Zone 4/5 with more specific interval, speed or hill work. Your workouts should range from 60-90 minutes, at a minimum, to achieve many benefits of zone 2 training.
If you are used to pushing your hardest every run it will take time to adjust to slowing down. Slowing down will lead to longevity in your life and your fitness abilities.
One last thing to note…
Wrist heart rate monitors are not the most accurate measurement devices so if you want the most accurate measure or are in serious training I highly recommend investing in a heart rate strap.
