You’ve heard it all before: “Go hard or go home” and “no pain, no gain”. These phrases are often thrown about in the fitness community. However, it doesn’t have to be that way. Would you rather work smarter or harder? Plenty of research suggests that training hard isn’t always the most favorable path to better fitness and health. There are times that slowing down is the more economical approach. Welcome to Zone 2 heart training!
What Is Zone 2 Training?
Zone 2 is a low intensity heart rate zone (zones range 1-5) and is approximately 60–70% of your maximum heart rate. Simplified, it’s an effort level where you can hold a conversation while exercising without gasping for air–whether this is running (where it’s often utilized) or strength training.
While the formula below is a bit outdated, it is a quick and easy way to calculate an estimate on zone 2.
Estimated Zone 2 Heart Rate:
220 – your age = estimated max heart rate
Then multiply that number by 0.60 or 0.70.
Example:
Based on the formula above, a 40-year-old would have an estimated Zone 2 range of about 108–126 bpm. (220 – 40 x .6 x .7).
Most smart watches can track this automatically and give you a decent estimate, but the most efficient method is the “talk test.” If you can talk without feeling out of breath, you’re likely in Zone 2.
NOTE: Keep in mind the formula above and most smart watches do not take into consideration the actual fitness level of an individual. Thus, the most accurate measure is a “lactate threshold test” (reach out to me for more information on that!).
Why Does It Work?
Training in Zone 2 helps your body become more efficient by improving your aerobic (the body’s long duration energy path-think long distance running) system.
Benefits include:
- Better endurance and stamina
- Improved fat-burning efficiency (Fat oxidation peaks at 60-65% of your Vo2 max, meaning your body is burning fat as opposed to carbs).
- Faster recovery
- Lower overall stress on the body
- Improved heart health (you will notice your resting heart rate average will drop after several months of this training)
Over time, your body learns to do more work with less effort, which essentially improves your running or work economy, which in turn increases your fuel efficiency.
Why Runners Love It
Most long-distance runners, including myself, spend the majority (70 – 80%) of their training at Zone 2 effort levels. This builds the aerobic foundation needed for other runs like speed or tempo, improves endurance over time, and prevents injuries by not overworking the body. These will free your body up for those harder efforts when you need it!
The biggest challenge for most runners is slowing down enough. At first, Zone 2 can feel almost “too easy,” but consistency leads to major improvements over time. For those that are not accustomed to running, this may also require them to walk/run or slow down tremendously until their body becomes accustomed to it.
Why Strength Athletes Need It Too
While most of the time spent thus far has been on runners, it most certainly can be used for strength training.
For strength training, a strong aerobic base helps:
- Improves recovery between sets
- Reduces soreness and improves post workout recovery
- Supports cardiovascular health
- Increase overall training economy, particularly if you are doing muscular endurance training (more reps, and less time between sets).
Simple activities like walking, cycling, elliptical, swimming, or rowing on rest days can make a huge difference in improving your aerobic base and all can be done in zone 2.
How to Start
Starting out with zone 2 can be the most challenging as mentioned, so keep it very simple in the beginning.
- 2–3 sessions per week
- 20–30 minutes each
- Walking, cycling, jogging, swimming, or rowing
- Stay at a pace where you can still talk comfortably
The goal isn’t exhaustion — it’s consistency. While it may be frustrating in the beginning, it will be dividends in the long run.
Zone 2 training may not look impressive or inspiring on social media, but it’s one of the most effective ways to build long-term fitness, endurance, recovery, and heart health. It is how I ran 4 marathons all in under 4 hours in my 40’s.
If you wish to find more information on zone 2 training (particularly for runners), I highly recommend the book 80/20 Training by Matt Fitzgerald.
Ready to build Zone 2 into a structured plan? Robert can help you build this plan around your running or strength goals. Reach out at Robert@groundingfitness.com
Disclaimer: It is highly recommended to receive medical clearance before starting any exercise program.
