Firstly, What is it?
Zone 2 is a state of exercise intensity across all physiological systems (Cardiovascular, Muscular, Respiratory, Hormonal, Nervous, Metabolic) that causes minimal or no fatigue whilst creating the AEROBIC adaptations we want for long term performance and health.
Adaptations include:-
Increased capillarisation
Increase stroke volume blood per beat eccentric cardiac hypertrophy
Respiratory efficiency
Cardio-respiratory coordination
Fat oxidisation
Metabolic efficiency
Best of all Mitochondria hypertrophy - BIG ASS type 1 fibres.
The aim is anything before LT1 - Lactate threshold 1. There are many ways to self test to estimate this which il cover at the end.
Why is it so popular?
My opinion on it's recent surge in popularity is from several factors here are the top 3
The Growth of Hybrid Training: With the rise of hybrid training, which aims to develop both strength and endurance simultaneously, managing fatigue becomes paramount. Zone 2 training allows athletes to obtain aerobic system adaptations without carrying over fatigue to more intense endurance or strength work. (However running has its own costs so beware.)
No daily movement: In contrast to earlier times when daily activities required physical exertion, modern lifestyles often involve prolonged periods of sitting and minimal physical activity. Mean people get injured trying to go hard due to zero recovery capabilities and a poor aerobic system. Zone 2 training helps bridge the gap for this lack of daily movement and contributes to overall cardiovascular health.
Lack of patience chasing the Burn: While high-intensity workouts have been popular, the long-term sustainability and metabolic implications of such training are often overlooked. People are slowly realising now they have stagnated and maybe even declined performance and health due to the constant thrashing of high intensity workout. Zone 2 training offers a slower, more sustainable approach to fitness, allowing the body to adapt without excessive fatigue accumulation.
Where does the lack of patience come from?
The obvious answer here is social media. The consistent posting from high level athletes about what they are doing and how fast and exciting it all looks. The impacts this has on people is huge and we really must try not to copy and compare.
They are them and you are you.
Athletes may often train for VO2 max intensities 2-3 times a week and this will be done carefully and monitored closely by sports physiologists and will only be completed for 2-4 weeks over a training cycle. They will have a huge bank compounded over years of zone 2 and AEROBIC adaptations to handle such intensities.
It's important to note that while Zone 2 training is extremely valuable, other intensity zones also have their benefits. Understanding individual needs and exercise costs is crucial. For instance, prolonged Zone 2 running may have impact-related costs, making alternative activities like cycling preferable for certain adaptations.
Zone 2 training is essential for those prioritising performance and cardiovascular health
Here are some tests to determine yours;
Talk Test - Be able to string a full sentence together without gasping for breath. 9-12 words at normal talk speed in 1 breath is a good starting point.
Nasal to Mouth Breathing - This is the point you feel triggered naturally to take a breath through you mouth. Its important you don't fight this and aggressively begin to nasal breath that is completely counter productive. It must be a natural transitioning and trigger point.
Heart Rate - After determining your Max Heart rate you can use a percentage for zone 2 work and this can be anywhere from 50-70%. Most people now have HR monitors id only use a chest monitor for this. Point to note heart rate is affected by many factors meaning pace and power to HR can fluctuate.
Pace - Time trial tests like a 20min run test or cycle FTP tests will provide an estimated average pace for your threshold mean you you are able to work back from there to find Zone 2 which is estimated around 60-75%. Example average pace 4:00 per km = 6:36-5:18 per km
Physiological testing - Vo2 max, lactate threshold, gas exchange and NIRS are all great for testing. This is better if the test is tailored to you and not just a generic test. Make sure you provide and the tester asks for as much information as possible.
**Important. All tests require strong discipline and honesty Zone 2 will be slowly than think and than you want to go. Its hard in it own way - It's more of an EGO thing.
Let me know do you train Zone 2 what benefits have you seen?
Comment below ⬇️
Comments