Zone 2 training has garnered significant media attention in recent years due to its widespread use and endorsement by many professional athletes and their coaches. However, it is not a new or revolutionary concept; it has been a staple in athletic training for decades. What exactly is Zone 2 training, and what are its benefits?
Benefits of Zone 2 Training
– Improved VO2max: This measures the amount of oxygen your body can utilize and is linked to both lifespan and health span. A higher VO2max enhances both.
– Enhanced Cardiovascular Function: It increases heart stroke volume and capillary density in muscles.
– Better Mitochondrial Function: Mitochondria, the powerhouses of muscle cells, become more efficient in energy production and increase in number.
– Improved Insulin Sensitivity: This enhances the body’s ability to remove glucose from the blood and store it in muscles as glycogen or fat, reducing the risk of Type 2 diabetes and cardiovascular disease.
What is Zone 2 Training?
Zone 2 training involves very low-intensity workouts. You should be able to speak in complete sentences during a Zone 2 workout. It is often described as your “all-day pace” or “long slow distance.” Due to its low intensity, recovery time is minimal, allowing for daily repetition.
How to Determine Zone 2
The gold standard for determining zone 2 heart rate is metabolic testing (VO2max test). At Sport Speed Lab we use VO2 max testing on our coached athletes to determine their zone 2 and the rest of their training zones. There are other methods using math to calculate training zones but these are far less accurate and usually over estimate the heart rate ranges for zone 2.
Implementing Zone 2 Training
Training zone models can vary (3-zone, 5-zone, 7-zone), but Zone 2 remains a constant as a low-intensity zone. The amount of Zone 2 training in an athlete’s training plan depends on factors like experience, fitness level, goals, and the timeline to key events. An experienced coach can tailor these plans effectively.
At Sport Speed Lab, we adopt a “polarized” training approach. This involves spending 80-90% (or even 100% for beginners) of training time in Zone 2 and the remaining 10-20% in Zone 5 (high-intensity intervals).