Why Training in Zone 2 is a Game Changer

Training in a Zone 2 heart rate zone can be an effective way to improve your cardiovascular fitness, burn fat, and build overall endurance. In this blog, we'll discuss what Zone 2 training is, the benefits, and how to do it.

What is a Heart Rate Zone?

A heart rate zone is a range of heart beats per minute that is associated with specific exercise intensities. There are different heart rate zones that range from Zone 1 (the easiest intensity) to Zone 5 (the highest intensity). Zone 2 is a moderate intensity that is approximately 60-70% of your maximum heart rate.

The Benefits of Zone 2 Training

• Improved Cardiovascular Fitness: Zone 2 training stretches your heart, as talked about by Pavel Tsatsouline in this video, which increases stroke volume (the amount of blood the heart pumps per beat) and decreases resting heart rate (Laursen and Jenkins, 2002). This in turn makes your cardiovascular system more efficient. In fact, Peter Attia suggests that if you compare someone of a low vs elite level of VO2 max, it is a fivefold difference in all-cause mortality over a decade!
• Increased Mitochondrial Density: Mitochondria are the cellular organelles responsible for generating energy in the body. Research has shown that zone 2 training can increase the density of mitochondria in muscle cells, leading to improved endurance performance (Hoppeler et al., 1990).
• Increased Fat Burning: When you exercise in Zone 2, your primary energy system is that of the aerobic (oxidative) system. This system uses fat as its primary fuel source, making Zone 2 an effective way to burn fat. It can also help spare glycogen stores and delay the onset of fatigue (Pendergast et al., 2000).
• Endurance Building: Training in Zone 2 helps to build your endurance and prepares your body for longer and more intense workouts. Zone 2 training has also been shown to improve the lactate threshold, which is the point at which the body begins to accumulate lactate in the blood during exercise. Improving the lactate threshold can help athletes perform at a higher intensity for longer periods of time before fatigue sets in (Seiler and Kjerland, 2006).

How to Train in Zone 2

• Calculate Your Maximum Heart Rate: Subtract your age from 220. For example, if you're 30 years old, your maximum heart rate is 190 beats per minute (220 - 30 = 190).
• Determine Your Zone 2 Heart Rate: Multiply your maximum heart rate by 0.6 and 0.7. Using the same example, the Zone 2 heart rate range would be between 114 (190 x 0.6) and 133 (190 x 0.7) beats per minute.
• Use a Heart Rate Monitor: To make sure you're training in the correct heart rate zone, use a heart rate monitor during your workouts.
• The “Talking Test”: If you don’t have a heart rate monitor, the talking test is a simple way of determining your heart rate zone. If you are in Zone 2, you should be able to carry on a conversation without feeling out of breath.
• Choose Low-Intensity Workouts: Zone 2 training is most effective when done in low-intensity workouts, such as jogging, cycling, swimming, or rowing.
• Gradually Increase Time and Intensity: Start with shorter workouts at a lower intensity and slowly work your way up to longer workouts at a higher intensity.

In summary, training in a Zone 2 heart rate zone is an effective way to improve your cardiovascular fitness, burn fat, and build endurance. By calculating your maximum heart rate, determining your Zone 2 heart rate, using a heart rate monitor, choosing low-intensity workouts, and gradually increasing your time and intensity, you can make the most out of your Zone 2 training and achieve your fitness goals.

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