Zone 2 - An In-Depth Guide
What is Zone 2 Training?
Zone 2 training is a heart rate-based method emphasizing aerobic development by training within a specific intensity range. It is central to endurance training, widely used by athletes, and beneficial for individuals seeking to improve overall health and fitness. By targeting moderate intensity, Zone 2 maximizes cardiovascular efficiency, fat metabolism, and recovery.
Understanding Training Zones
Training zones categorize effort levels based on physiological and performance markers such as heart rate, breathing, and perceived exertion. Below is a five-zone model, commonly used to define exercise intensity:
Zone 1: Active Recovery (Very Easy)
Effort Level: Very light, ideal for recovery or warm-ups.
Heart Rate: <60% of Maximum Heart Rate (MHR).
Breathing: Easy, conversation is effortless.
Purpose: Improves circulation and promotes recovery.
Zone 2: Aerobic Base Building (Moderate)
Effort Level: Light to moderate intensity, sustainable for long durations.
Heart Rate: 60-70% of MHR.
Breathing: Steady, conversation possible without strain.
Purpose: Builds aerobic capacity, improves fat metabolism, and strengthens the cardiovascular system.
Zone 3: Tempo (Moderate to Hard)
Effort Level: Comfortable but challenging. Talking becomes harder.
Heart Rate: 70-80% of MHR.
Breathing: Labored, nearing the lactate threshold.
Purpose: Enhances lactate clearance and increases endurance at moderate intensities.
Zone 4: Threshold (Hard)
Effort Level: High intensity, sustainable for short durations (e.g., 20-30 minutes).
Heart Rate: 80-90% of MHR.
Breathing: Heavy, conversation limited to short phrases.
Purpose: Improves anaerobic capacity and endurance at higher intensities.
Zone 5: Maximum Effort (Very Hard)
Effort Level: Maximal intensity, unsustainable beyond a few minutes.
Heart Rate: 90-100% of MHR.
Breathing: Gasping, no conversation possible.
Purpose: Develops maximum power, speed, and anaerobic capacity.
This is one of several possible training zone models, each useful in different contexts. Some athletes or coaches may use a 3-zone or 7-zone system, depending on their sport or methodology, but the underlying principles remain similar.
Goals and Outcomes of Zone 2 Training
Zone 2 serves as the cornerstone of aerobic training. Its emphasis on moderate intensity allows the body to develop efficient energy systems, laying the groundwork for both health improvements and athletic performance gains.
Key Outcomes
Aerobic Capacity: Expands the body’s ability to deliver oxygen to working muscles and utilize it for energy.
Fat Metabolism: Trains the body to rely more on fat for fuel, improving endurance and reducing glycogen dependency.
Mitochondrial Density: Increases the number and efficiency of mitochondria, enhancing energy production at the cellular level.
Stroke Volume: Strengthens the heart, allowing it to pump more blood per beat, reducing strain and improving efficiency.
Benefits of Zone 2 Training
For Health
Heart Health: Zone 2 training increases the strength and efficiency of the heart. By training at a moderate intensity, the left ventricle expands, enabling more blood to be pumped per beat. This reduces resting heart rate and blood pressure over time.
Metabolic Benefits: Enhances insulin sensitivity, helping to stabilize blood sugar levels and reduce the risk of metabolic diseases such as Type 2 diabetes.
Weight Management: Promotes fat oxidation, making it effective for weight loss and long-term weight maintenance.
Longevity: Mitochondrial health is strongly correlated with longevity. Zone 2 training stimulates mitochondrial biogenesis, improving cellular energy production and reducing aging effects.
For Performance
Endurance: Improves aerobic efficiency, enabling athletes to sustain moderate efforts for longer periods.
Recovery: Promotes blood flow to clear metabolic byproducts, aiding in faster recovery after intense sessions.
Energy System Efficiency: Strengthens the aerobic system, which underpins all energy systems and enhances recovery between high-intensity efforts.
What Does a Traditional Zone 2 Session Look Like?
Session Length
Beginner Sessions: 20-30 minutes.
Intermediate/Advanced Sessions: 60-90 minutes.
Elite Training: 2-3 hours, depending on specific goals.
Structure
Warm-Up
5-10 minutes of light activity to gradually raise heart rate.
Main Set
Sustained effort within the Zone 2 range. For example:
30-90 minutes steady-state cycling, rowing, or skiing.
Cooldown
5-10 minutes of low-intensity activity to return heart rate to baseline.
Incorporate static stretches for key muscle groups.
Methods for Tracking Zone 2 Training
Zone 2 training is a popular method for athletes looking to improve their performance and recovery. It involves training at a moderate intensity that can be sustained for extended periods of time. However, before beginning Zone 2 training, it's important to determine your training zone. In this article, we'll explore the various methods to find your Zone 2 training zone and the pros and cons of each method.
Maximum Heart Rate Method:
The Maximum Heart Rate (MHR) method is the simplest way to estimate your Zone 2 training zone. To calculate your maximum heart rate, subtract your age from 220. Your Zone 2 training zone will be between 60-70% of your MHR.
Pros: It's a simple and widely used method to estimate your maximum heart rate. It doesn't require any special equipment or testing, but if you wanted to test max HR - an all out 3-5 min bike sprint/run would be a great way to find it and the 60-70% mark will be much more accurate.
Cons: It doesn't account for individual variations in heart rate and sadly there are many, the 220-age is a very rough estimate of your max heart rate. This method will provide limited accuracy. It may overestimate or underestimate your maximum heart rate based on age.
Heart Rate Reserve Method:
The Heart Rate Reserve (HRR) method takes into account your resting heart rate, which can vary widely from person to person. To calculate your HRR, subtract your resting heart rate from your maximum heart rate (220-age or a max effort test). Your Zone 2 training zone will be between 60-70% of your HRR.
Pros: It accounts for individual variations in resting heart rate, especially is testing your max HR with exertion testing. It's more accurate than the MHR method (above)
Cons: It requires measuring resting heart rate, which can be challenging for some people, but is easy to collect by resting (lying in bed) for 2-5 minutes after awaking and testing it then. It may still overestimate or underestimate your training zone based on individual variations.
Field Tests:
Field tests provide a more accurate estimate of your Zone 2 training zone by measuring your power output or lactate threshold. These tests require specialized equipment, such as a power meter or lactate threshold test, which are not very practical for most.
Pros: It's sport-specific, which makes it more accurate for some athletes as it can be tested with specific modalities. It provides a direct measure of your fitness level.
Cons: It requires specialized equipment, which can be expensive. It can be time-consuming and may require multiple tests to get accurate results.
Talk Test:
The Talk Test is a simple and easy-to-use method that doesn't require any equipment. It involves training at a moderate intensity that allows you to talk comfortably but not sing. This is the method that most will use to take part in zone 02 training.
Pros: It's a simple and easy-to-use method that doesn't require any equipment. It's a good indicator of training intensity for beginners.
Cons: It can be subjective, as different people may have different definitions of "moderate" intensity. It may not be accurate for more experienced athletes or those with health conditions.
Ratings of Perceived Exertion (RPE):
The Ratings of Perceived Exertion (RPE) method involves rating your perceived level of exertion on a scale of 1-10, with Zone 2 training being around a 5-6 on the scale.
Pros: It's a simple and easy-to-use method that doesn't require any equipment. It's a good indicator of training intensity for experienced athletes.
Cons: It can be subjective, as different people may have different perceptions of intensity. It may not be accurate for beginners or those with health conditions.
In conclusion, the best method for finding your Zone 2 training zone will depend on your individual needs and goals. Remember that finding your Zone 2 training zone is just the first step – consistent training and recovery practices are essential for improving performance and achieving your goals.
How to Start Zone 2 Training as a Beginner
Set a Baseline: Use heart rate or RPE to determine your current Zone 2 range.
Start Small: Begin with 20-30 minute sessions, 2-3 times per week.
Progress Gradually: Add 5-10 minutes to each session weekly, increasing duration before intensity.
Progressing Your Zone 2 Training
Increase Frequency: Gradually add more sessions per week.
Extend Duration: Progress from 30-minute sessions to 90 minutes or more.
Incorporate Variety: Use different machines (e.g., Rower, BikeErg) to reduce monotony while maintaining Zone 2 intensity.
Unique Applications for Strength and CrossFit Athletes
For Strength Athletes
Enhanced Recovery: Improves circulation, clearing metabolic waste between heavy lifting sessions.
Improved Work Capacity: Strengthens the aerobic system, allowing for more efficient training volume.
For CrossFit Athletes
Sustainable Energy Output: Zone 2 training allows CrossFit athletes to maintain energy across longer WODs.
Faster Recovery Between Efforts: A well-developed aerobic system speeds recovery between high-intensity rounds or intervals.
Common Challenges and How to Overcome Them
Staying in Zone 2: Many athletes train too hard. Use a heart rate monitor to stay controlled.
Boredom: Introduce music, podcasts, or varied routes/machines to keep sessions engaging.
Conclusion
Zone 2 training is foundational for both health and performance. By dedicating consistent effort to moderate-intensity sessions, you build a stronger, more efficient body. Whether your goal is better recovery, improved endurance, or long-term health, Zone 2 training is an essential tool in any fitness program.
Zone 2 Example workouts
These workouts are designed to bring variety to Zone 2 training while maintaining its core principles. Traditionally, Zone 2 training is performed on a single machine for a steady-state duration, but in a group or class setting, alternatives are often necessary. These sessions introduce dynamic options that accommodate group needs and add variety, making them ideal for those looking to explore different methods while building their aerobic base. They provide a practical and engaging way to apply Zone 2 training principles in a versatile and inclusive format.
Workout 1: Steady State (True Zone 2)
Duration: 30-60 minutes (based on individual capacity)
Format: 30-60 minutes on machine of choice (BikeErg, Rower, SkiErg, Air Bike)
Details:
Maintain a steady pace at Zone 2 heart rate (~60-70% of max HR) or effort (talk test).
Workout 2: Machine Rotations (Steady Intervals)
Duration: 30-60 minutes (based on individual capacity)
Format: 10 minutes on each machine (BikeErg, Rower, SkiErg, Air Bike)
Details:
Maintain a steady pace at Zone 2 heart rate (~60-70% of max HR) or effort (talk test).
Workout 3: Pyramid Intervals on Mixed Machines
Duration: 43 or 64.5 minutes (2 or 3 rounds)
Format: Rotate machines every interval.
3 minutes work, 30 second rest (BikeErg)
4 minutes work, 30 second rest (Rower)
5 minutes work, 30 second rest (SkiErg)
4 minutes work, 30 second rest (Air Bike)
3 minutes work, 30 second rest (Rower)
Details:
Adjust pacing to remain in Zone 2, don't get pushed too hot in the shorter intervals.
Alternate machines as needed and based on participants)
Focus on smooth, consistent effort across intervals.
Workout 4: Cardio Circuit Challenge
Duration: 42, 58, or 74 minutes
Format: Stations with time-based intervals. Rotate every 8 minutes on machines of choice.
Station 1: BikeErg – 8 minutes steady pace
Station 2: Rower – 8 minutes alternating 30 seconds steady / 30 seconds "slightly" faster pace
Station 3: SkiErg – 8 minutes steady pace
Station 4: Air Bike – 8 minutes alternating 30 seconds steady / 30 seconds "slightly" faster pace
Finish with a 10-minute cooldown of participant's choice.
Details:
Choose machines for each station based on participants and availability. One could alternate each round or make the varied intensities on one machine or varied.
Typical zone 2 training doesn't include varied places, but in this case for variety we will add in 30 sec variety in pacing, but it must be made clear that one mustn't push the pace too fast or hard or it will alter the Zone 2 training effects.
Workout 5: Progressive Ladder
Duration: 24-48 minutes
Format: Increase time per machine each round, alternating between machines.
Round 1: 2 minutes on each machine (BikeErg, Row, SkiErg, Air Bike)
Round 2: 4 minutes on each machine
Round 3: 6 minutes on each machine
Details:
Maintain Zone 2 heart rate or pace throughout.
Choose the number of machines and then rounds on each based on time demands and goals. Two machines = 24 minutes, 3 machines = 36 minutes, and 4 machines = 48 minutes.
One may adjust numbers slightly on each interval as well to hit a different or more prefered time domain. Instead of 2-4-6, one could choose 3-6-9, which would move times to 36, 48, and 72 minutes based on the number of machines. Any combination of minutes may be used 2-5-8, 3-4-5, 4-5-6, 4-6-8, etc.
Workout 6: FTP (Functional Threshold Power)
Duration: 60m in time trial
Format: Choose a machine and perform a 60min time trial, which will include true pacing. This is not a true Zone 2 workout, but it can help to understand pacing for other interval paces workouts and also is a fun "test".
Workout 7: Long Interval Machine Rotations (Steady Intervals)
Duration: 40-80 minutes (based on individual capacity)
Format: 20 minutes on each machine (BikeErg, Rower, SkiErg, Air Bike)
Details:
Maintain a steady pace at Zone 2 heart rate (~60-70% of max HR) or effort (talk test).
Choose 2-4 machines or alternate between two and perform 20 minutes intervals for 20-40-60-80 minutes total
Workout 8: Distance Targets Per Machine
Duration: 30-60+ minutes
Format: Focus on covering specific distances at a Zone 2 pace.
BikeErg: 5,000 meters
Rower: 4,000 meters
SkiErg: 3,500 meters
Air Bike: 10 km
Details:
Rotate machines when distances are completed. Participants can adjust pace to stay in Zone 2.
One can choose a time domain (60 minutes) and AMRAP the distances in that time period or choose a specific group of distances and perform for time, the latter will require more detailed knowledge of individual skills and performance to ensure the time domain is sound. L:astly, you can also set a max time limit to ensure one does not get caught in too lengthy a workout.
Workout 9: Distance Targets Per Machine 2
Duration: 40-60+ minutes
Format: Aim to cover specific distances on each machine at Zone 2 intensity.
BikeErg: 4,000 meters
Rower: 3,000 meters
Air Bike: 8 km
SkiErg: 2,500 meters
Details:
Adjust based on participant pacing and group size.
Workout 10: Progressive Time Drops
Duration: 45 minutes
Format: Decrease time per machine each round while keeping intensity consistent.
Round 1: 10 minutes each (BikeErg → Rower → SkiErg → Air Bike)
Round 2: 8 minutes each
Round 3: 6 minutes each
Details:
Interval times may be adjusted as needed based on the total time goal for the training session. Examples might be 12-8-4, 8-7-6, etc.
One can choose 2-4 machines and alternate between based on equipment availability, etc.
