What is Zone 2 training? Why you should be doing it and how to avoid common mistakes.

I am sure like me, you are hearing allot about Zone 2 training, it seems to be the ‘in thing’ and is all over social media, with people like me saying you should train it. But what is Zone 2 training and why should you be doing it? Here I will try and unpick it for you and help you understand it better, so you can work it into your program and reap its rewards.

So, what is Zone 2 Training? Zone 2 training refers to exercising (doesn’t just have to be running) at a level of intensity that primarily develops your aerobic energy system. It’s typically defined as working out at about 60–70% of your maximum heart rate. Zone 2 is considered to be a low-to-moderate intensity zone, dependant on how well trained you are at any given time.

Training in zone 2 is excellent for building your aerobic base. This means you’re enhancing your body’s ability to produce energy efficiently using oxygen, which is critical for endurance and overall cardiovascular health.

How do you know your in zone 2?
The most effective way to knwo you are training in zone 2 is to use a heart rate monitor. Wrist based monitors in Garmin’s, Apple Watches and the like are great but they are not as accurate as a chest or bicep strap. If a heart rate monitor isn’t possible for you, you can calculate your approximate (and bear in mind it is very approximate) maximum heart rate using a simple formula such as 220 minus your age. If money is no object and you have access to one, you can undergo lab tests to determine more precise training zones. However, in its simplest form, in zone 2, you should be able to carry on a conversation easily, which indicates that you are training aerobically (using oxygen) and your body is primarily using fat as a fuel source.

So, what are the benefits?

• Improved Mitochondrial Function: Regular zone 2 training can increase mitochondrial density and efficiency, improving oxygen availability and delivery and allowing your muscles to use oxygen more effectively.

• Enhanced Fat Metabolism: Because you’re operating at an intensity that favours fat oxidation (breaking down fat to use as energy), your body becomes better at burning fat for fuel. This is also great for those wanting to lose body fat, get leaner or ‘tone up’.

• Capillary Density: Over time, training in this zone can increase the number of capillaries in your muscles, improving oxygen delivery via red blood cells and supporting the removal of waste substances like Co2 or lactic acid.

Why people get Zone 2 wrong:

I see lots of people in the gym, cycling or running stating they are training zone 2 but dripping in sweat and looking like they are auditioning for a Gatorade commercial! `This isn’t training in zone 2. Most of the time, they are getting it wrong because of one of the below.

1. Misunderstanding the Purpose:
   Many assume that a workout must always be hard to be effective. Zone 2 training is intentionally low-to-moderate intensity, aimed at building aerobic capacity and enhancing fat metabolism. The idea that "no pain, no gain" can lead athletes to push too hard, which negates the specific benefits of Zone 2 work.

2. Improper Intensity Measurement:
   Rather than using heart rate, talk test or rate of perceived exertion (RPE), many athletes rely on pace and how they “feel”. This can be misleading. For example, if someone is getting over an illness, it is likely they will have a higher resting and training heart rate. The same can be said if you are dehydrated or if you’re underfuelled a workout can feel much harder than it is; therefore pace and feel don't always reflect the physiological state required for Zone 2 training. Without proper heart rate monitoring, it’s really easy to drift into a higher intensity zone.

3. Inconsistent Training:
   Zone 2 adaptations take time and consistent effort. Sporadic or overly variable workouts can prevent the body from adapting properly. Athletes sometimes mix up training intensities, which diminishes the cumulative benefits of maintaining a consistent aerobic pace.

4. Neglecting Individual Differences:
   Not every athlete is the same, everyone’s physiology is different. for example, I have a very low resting heart rate, therefore my max heart rate is not as high as other peoples, however the delta between min and max is similar. A fixed pace or power target for one athlete might not correspond to the correct heart rate zone for that individual. Without personalised metrics, many athletes may unintentionally train too hard or too easy.

By understanding zone 2 better, what is really means and avoiding the pitfalls—misguided beliefs about workout intensity, improper measurement methods, inconsistent training practices, and failure to individualise training zones—you can better harness the benefits of Zone 2 training and build a solid aerobic base.

Obviously I have over simplified this for the sake of a simple blog, however if you are looking for more detailed insight, contact me on the link at the bottom of the page.