As an endurance athlete who has run a 31.13 10k and won many half marathon events.
I spend most of my time training in Zone 2.
Find out why training harder is not always the answer. Many runners could actually benefit massively from slowing down.
Key Takeaways
- Zone 2 training emphasizes moderate exertion, which is key to improving fat metabolism, increasing endurance, and increasing base-level fitness.
- Zone 2 is where many endurance athletes spend the majority of their time training.
- To effectively start Zone 2 training, engage in enjoyable activities for at least 20 minutes several times a week, using heart rate monitoring to stay within the optimal range for maximum benefits.
Understanding Zone 2 Training
Zone 2 training focuses on maintaining a moderate exertion level, where oxygen is the primary energy source.
This type of training is often referred to as low-intensity training and is designed to build an aerobic base while enhancing metabolism.
Unlike high-intensity training, which relies heavily on glycogen stores, Zone 2 training draws energy primarily from fat and oxygen.
Heart rate is a primary indicator of exercise intensity in training zones, including Zone 2. During a Zone 2 training session, you should be able to carry on a conversation without gasping for air—this is often called the "talk test."
This level of exertion makes it an effective way to manage body composition and improve overall fitness.
The benefits of Zone 2 training extend beyond just endurance athletes; it's beneficial for anyone aiming to improve their health and fitness. Zone 2 training enhances mitochondrial efficiency, supporting overall health and performance benefits.
Activities suitable for maintaining a Zone 2 heart rate include running, hiking, cycling, swimming, rowing, skating, elliptical training, rollerblading, and walking.
Benefits of Zone 2 Training
There are multiple benefits of Zone 2 training, including,
- Improves mitochondrial function and size, enhancing your cells' energy production
- Optimizes fat oxidation, training your body to use fat as fuel more effectively
- Builds aerobic base fitness that supports higher-intensity training - Training in heart rate zones is often seen in a pyramid formation, with the majority of time spent in Zone 2 and the least amount of time in the higher zones 4 and 5, for example.
- Reduces risk of injury compared to high-intensity training - Particularly for sports such as running, in which the impact increases generally when you run faster, you are less likely to pick up an impact-based injury.
- Supports recovery between harder workouts - Zone 2 can help you mentally recover from the harder workouts; it can be more enjoyable generally as your body is under less stress.
- Can be sustained for longer durations, building endurance - Due to the lower intensity, you can build up endurance again both physically and mentally; if, for example you are training for a marathon, then you need to have spent plenty of time on your feet, running. In order to have a successful run on race day.
- Suitable for beginners and advanced athletes alike - Both beginners and elite/advanced athletes should spend significant time training in zone 2.
- Creates minimal stress on the body while still providing significant fitness benefits
Determining Your Zone 2 Heart Rate
Zone 2 heart rate typically falls within 60-75% of your maximum heart rate (MHR), which is essential for improving endurance and aerobic fitness.
For instance, I tend to use a range of 125 - 135 bpm for myself. Remember, it is an estimate; the best way of getting your training zones would be from a lab test.
Estimate your MHR using the formula 220 minus your age - for example, a 35-year-old. 220 - 35 =185 estimated max heart rate. So 60%-75% would be 111 - 138bpm - I normally use 130 as my key target for true zone 2 running.,
Many athletes misjudge their perceived exertion level, often thinking they are in Zone 2 when they are above it. The talk test helps ensure you're training at the correct intensity: you should be able to converse without gasping for air. Staying within the Zone 2 range maximizes training benefits.
My Personal Zone 2 Training
My Zone 2 Training tends to be around the 130/135bpm and below, as you can see from the below you can see I spend 64% of my training time in zone 2 and over 50 miles ran in zone 2 and below.
This data comes from a total training week of 80 miles, so you can see for me certainly in the base phase of training it makes up a large percentage of my total weekly training time.
This data was captured using my Coros pace 2 watch and Coros heart rate monitor, I then review it in real time and on the Coros app after the workout.
How to Start a Zone 2 Training Plan
Initiating a Zone 2 training plan requires discipline and focus. Start with at least 20 minutes of activity several times a week to become accustomed to maintaining the correct intensity level.
Engage in activities you enjoy and are proficient at to maintain your heart rate within the target zone.
Best Exercises for Zone 2 Training
Selecting the right exercises helps maintain a Zone 2 heart rate. If you want to run, then it may be that you need to walk for a time, for example, uphills, to keep your heart rate in the correct zone; it is important not to go into the zones above if your focus is on zone 2 training.
A stationary bike and rowing offer full-body workouts while keeping your heart rate within the desired range.
These low-impact exercises are easy on the joints, making them suitable for all fitness levels.
Sample Zone 2 Training Plans
A personalized Zone 2 training plan aids in achieving fitness goals more effectively. Beginners should start with at least 20 minutes per session, a few times a week, to build a strong aerobic base without overwhelming the body.
Monitoring Progress and Adjusting Your Plan
Tracking your heart rate during workouts ensures you exercise within the Zone 2 range. A heart rate monitor can help adjust your workout intensity as your fitness improves, keeping you within the desired zones to maximize training benefits.
Perceived exertion also helps monitor training intensity. Familiarity with your body's signals allows you to gauge whether you're maintaining the desired Zone 2 effort. This subjective measure is useful when a heart rate monitor isn't available.
Adapt your training plan by assessing improvements in endurance and recovery times as your body's ability increases. Regularly reviewing progress keeps you motivated and helps make necessary adjustments, ensuring continued improvement in work capacity.
Combining Zone 2 with Other Training Zones
A well-rounded fitness routine should include more than just Zone 2 cardio.
Occasional high intensity interval training alongside Zone 2 enhances overall training benefits.
High-intensity training sessions, such as HIIT, can complement Zone 2 training by improving anaerobic capacity and overall fitness.
I like to have a combination of workouts during my training week.
Here is an example long run in which I use both Zone 2 and 3 for a really good aerobic workout.
Common Mistakes in Zone 2 Training
Zone 2 training is highly effective, but common mistakes can hinder your progress. A common misconception is that you must always train fast to improve.
This can lead to overtraining and reduced efficiency in your workouts.
As a certified running coach I see a lot of runners going wrong here, or jumping in to hard track workouts before building a solid foundation and aerobic base.
Example Week of Training
Remember this is just an example and for someone who has significant experience with running, who wants to develop their zone 2 running further. Please consult a coach if you would like a plan specific to your ability and experience.
Zone Definitions
Remember the 5 commonly used training zones are as follows.
- Zone 1: Very easy, conversational pace (70-80% of max heart rate)
- Zone 2: Comfortable, sustainable pace where you can still hold a conversation (60-70% of max heart rate)
- Zone 3: Moderate effort, can speak in short sentences (70-80% of max heart rate)
- Zone 4: Hard effort, can speak only a few words at a time (80-92% of max heart rate)
- Zone 5: Maximum effort, cannot talk (92-100% of max heart rate)
Weekly Schedule
Monday: Zone 2 Foundation Run
Duration: 45-60 minutes
Intensity: Zone 2 (60-80% max heart rate)
Description: Start your week with a comfortable Zone 2 run on flat terrain. Focus on maintaining consistent heart rate throughout. This session builds aerobic capacity and teaches your body to utilize fat as fuel efficiently. Pay attention to your breathing and form, ensuring you can maintain a conversation throughout the run.
Tuesday: Speed Development + Zone 2 Recovery
Warm-up: 15 minutes Zone 1-2 easy running
Main set: 6-8 × 30-second strides at 90% effort with 90-second Zone 1 recovery jogs
Cool-down: 15-20 minutes Zone 2 running
Description: These controlled bursts improve neuromuscular coordination, running economy, and recruit fast-twitch muscle fibers.
Wednesday: Zone 2 Midweek Medium-Long Run
Duration: 70-80 minutes
Intensity: Strict Zone 2
Description: This longer midweek session builds endurance while staying aerobic. Focus on maintaining good posture even as fatigue sets in.
Thursday: Active Recovery
Option 1: 30-40 minutes very easy Zone 1 running/walking
Option 2: Cross-training (swimming, cycling, or elliptical) in Zone 1
Option 3: Complete day off
Description: Allow your body to recover while maintaining blood flow to working muscles. This low-intensity day promotes active recovery between harder sessions.
Friday: Zone 2 with Hill Focus
Duration: 50-60 minutes
Intensity: Zone 2 on flats, allow drift to low Zone 3 on hills
Description: Find a rolling route and maintain Zone 2 effort on flat sections. On hills, focus on consistent effort rather than pace, allowing heart rate to drift into low Zone 3 if necessary. This session builds strength while maintaining aerobic emphasis.
Saturday: Tempo/Threshold Development
Warm-up: 15 minutes Zone 1-2
Main set: 20 minutes continuous at tempo pace (Zone 3/4)
Cool-down: 15 minutes Zone 1-2
Description: This session develops lactate threshold and teaches your body to clear lactate more efficiently. Run at a "comfortably hard" pace where speaking is possible but limited to short phrases.
Sunday: Long Zone 2 Run
Duration: 90-120 minutes
Intensity: Zone 2
Description: The cornerstone of your aerobic development. Stay disciplined with pace, even if it feels too easy in the beginning.
Notes for Success
- Heart Rate Monitoring: Use a heart rate monitor to maintain proper intensity.
- Patience: Zone 2 training may feel frustratingly slow initially but yields powerful long-term adaptations.
- Nutrition: Proper fueling is essential, especially for longer Zone 2 sessions.
- Progression: As fitness improves, you'll naturally run faster at the same heart rate.
- Listen to Your Body: Adjust the plan based on how you're feeling, particularly if signs of overtraining emerge.
Summary
Zone 2 training offers a multitude of benefits, from boosting endurance and burning fat to improving overall health and preventing chronic diseases.
By maintaining a moderate exertion level, you can achieve significant fitness improvements without the strain of high-intensity workouts. Calculating your Zone 2 heart rate and starting with a well-structured training plan are essential steps to reaping these benefits.
As you embark on your Zone 2 training journey, remember to monitor your progress and adjust your plan as needed.
Combining Zone 2 with other training zones can enhance your overall fitness while avoiding common mistakes, which will ensure you stay on track. With consistent effort and dedication, you'll experience the long-term health benefits that Zone 2 training has to offer.
Frequently Asked Questions
How do I know if I'm training in Zone 2?
You can confidently determine if you're training in Zone 2 by using a heart rate monitor to keep your heart rate within 60-70% of its max or by ensuring you can talk easily. Staying in this zone will enhance your endurance and fitness.
What are some good exercises for Zone 2 training?
Zone 2 training is most effective with exercises you enjoy, like stationary biking, rowing, brisk walking, dancing, or stair stepping. Choose what excites you, and keep moving at a moderate intensity.
Can I combine Zone 2 training with other types of workouts?
Absolutely, combining Zone 2 training with HIIT, strength training, and flexibility exercises can supercharge your fitness routine and optimize your results. Embrace the variety for a well-rounded approach to peak performance.
