Zone 2

Zone 2 training sessions are perfect time to tell your body to use fats and carbohydrates as a fuel source not predominantly carbohydrates which we usually do in a typical TWRs.

5 Benefits of Incorporating Zone 2 in Training.

Including Zone 2 training in your routine offers a wide range of physiological and performance benefits, especially for endurance, fat metabolism, and long-term athletic development. Here's why it matters:

  1. Improves Aerobic Base: Zone 2 training targets your aerobic system, which is your body's ability to use oxygen to generate energy efficiently. A stronger aerobic base means, better endurance, higher work capacity at lower heart rates, faster recovery between harder efforts

  2. Enhances Fat Metabolism: Training in Zone 2 teaches your body to use fat as a primary fuel source, sparing glycogen for higher intensities. Over time, this leads to better fuel efficiency, more sustainable energy for long events, reduced reliance on carbs and sugar during workouts.

  3. Lowers Lactate Production: Zone 2 training helps improve your lactate clearance and reduces the rate at which it accumulates. To put it simply, you can work harder before hitting your lactate threshold, incur less muscle burn at moderate intensities, and experience delayed fatigue in races or long efforts.

  4. Builds Recovery Capacity: Since Zone 2 is low-intensity, it can be used on recovery days to stimulate blood flow and healing To accumulate training volume without taxing the nervous system or joints

  5. Supports Longevity and Health: Zone 2 work is associated with improved metabolic health, cardiovascular function, and insulin sensitivity, making it a cornerstone not just for athletes but for general fitness and aging well.

Zone 2 Heart Rate Formula

Since your zone 2 heart rate is based on a percentage of your max heart rate, the first step is to calculate your max heart rate.

Max Heart Rate = 220 – Age in Years.

Then, you can multiply your max heart rate by 60-70% to find your zone 2 range.

Zone 2 Range = (max HR × 0.6) to (max HR × 0.7)

Target Heart Rate

Coach Chris Hinshaw describes ‘Zone 2’ very briefly in this video.

Do We Really Need Zone 2 Exercise For Mitochondrial And Metabolic Health?

Zone 2 helps, but higher intensity delivers more.