Zone 2 training for the endurance and the strength athlete
Zone 2 training is a heart rate-based training method that can benefit both endurance and strength athletes. In this blog post, we will discuss the benefits of Zone 2 training for both types of athletes and include research references to support our claims.
Benefits of Zone 2 Training for Endurance Athletes
Improves Aerobic Fitness: Zone 2 training helps to build a strong aerobic base, which is essential for endurance athletes. Research has shown that Zone 2 training can improve aerobic fitness, resulting in improved endurance and better performance in endurance events (1).
Increases Fat Burning: Zone 2 training is a low-intensity exercise that encourages the body to burn fat as fuel. This can be particularly beneficial for endurance athletes who need to maintain their energy levels for long periods of time. Studies have shown that Zone 2 training can increase fat burning during exercise (2).
Reduces Risk of Injury: Zone 2 training is a low-impact exercise that puts less stress on the body than high-intensity training. This can help to reduce the risk of injury, particularly for endurance athletes who are at risk of overuse injuries (3).
Benefits of Zone 2 Training for Strength Athletes
Improves Cardiovascular Health: Zone 2 training can be used as a form of active recovery for strength athletes. This can help to improve cardiovascular health and reduce the risk of cardiovascular disease (4).
Enhances Recovery: Zone 2 training is a low-intensity exercise that can help to flush out metabolic waste and promote recovery after intense strength training sessions (5).
Builds Aerobic Capacity: Zone 2 training can also help to improve the athlete's aerobic capacity, which is important for recovery between sets and for maintaining energy levels during longer training sessions (6).
Conclusion
Zone 2 training is a heart rate-based training method that can benefit both endurance and strength athletes. For endurance athletes, Zone 2 training can improve aerobic fitness, increase fat burning, and reduce the risk of injury. For strength athletes, Zone 2 training can improve cardiovascular health, enhance recovery, and build aerobic capacity. By incorporating Zone 2 training into their training programs, athletes can improve their performance, reduce the risk of injury, and enhance their overall health and fitness.
References:
Laursen PB, Jenkins DG. The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes. Sports Med. 2002;32(1):53-73.
Talanian JL, Galloway SD, Heigenhauser GJ, Bonen A, Spriet LL. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. J Appl Physiol (1985). 2007;102(4):1439-47.
Rønnestad BR, Hansen EA, Raastad T. In-season strength maintenance training increases well-trained cyclists' performance. Eur J Appl Physiol. 2010;110(6):1269-82.
Wisløff U, Ellingsen Ø, Kemi OJ. High-intensity interval training to maximize cardiac benefits of exercise training? Exerc Sport Sci Rev. 2009;37(3):139-46.
Rønnestad BR, Hansen J, Ellefsen S. Block periodization of high-intensity aerobic intervals provides superior training effects in trained cyclists. Scand J Med Sci Sports. 2014;24(1):34-42.
Burgomaster KA, Hughes SC, Heigenhauser GJ, Bradwell SN, Gibala MJ. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance
