Zone 2 Training: What is it? How to calculate it? And how is it used?
Zone 2 training is a method of endurance training used by athletes to build aerobic fitness and improve their endurance. In this blog post, we will discuss what Zone 2 training is, how it is generally calculated, and how it is used in endurance sports.
What is Zone 2 Training?
Zone 2 training is a heart rate-based (typically) training method used to build aerobic fitness. It involves training at an intensity that is moderate, but not too hard, for an extended period of time. The goal of Zone 2 training is to improve the body's ability to use oxygen efficiently and increase the athlete's endurance.
How is Zone 2 Training Calculated?
Zone 2 training is typically calculated based on an athlete's maximum heart rate (HRmax) and resting heart rate (HRrest). To determine your Zone 2 heart rate range, you can use the following equation:
Zone 2 HR range = [(HRmax - HRrest) x 0.7] + HRrest
For example, if your HRmax is 180 and your HRrest is 60, your Zone 2 heart rate range would be:
[(180 - 60) x 0.7] + 60 = 138
So, your Zone 2 heart rate range would be 138 beats per minute.
How is Zone 2 Training Used in Endurance Sports?
Zone 2 training is commonly used in endurance sports such as running, cycling, and swimming. It is often used as a base-building phase to improve aerobic fitness and endurance. Athletes will typically spend several weeks or months in Zone 2 training to build their aerobic base before moving on to more intense training.
Zone 2 training can also be used for active recovery after intense workouts or competitions. It is a low-intensity exercise that helps to flush out metabolic waste and promote recovery.
Benefits of Zone 2 Training
Improves aerobic fitness: Zone 2 training helps to build the aerobic base, which is essential for endurance athletes.
Increases endurance: Zone 2 training improves the body's ability to use oxygen efficiently, which increases endurance and improves athletic performance.
Promotes recovery: Zone 2 training is a low-intensity exercise that can help to promote recovery after intense workouts or competitions.
Reduces risk of injury: Zone 2 training is low-intensity exercise that puts less stress on the body, reducing the risk of injury.
Conclusion
Zone 2 training is a heart rate-based training method used by endurance athletes to build aerobic fitness and improve their endurance. It is calculated based on an athlete's maximum heart rate and resting heart rate, and is used as a base-building phase or for active recovery after intense workouts or competitions. Incorporating Zone 2 training into your endurance training program can lead to improved aerobic fitness, increased endurance, and reduced risk of injury.
