Zone 2

Training, Mindset, Goals and Life
Training is a highly personalized process, and it’s important to find the methods that work best for you. While research and textbooks often suggest optimal methods and structures based on research and theories, it’s important to remember that everyone is different, and life can be messy. Instead of forcing yourself to follow a rigid plan, it’s best to absorb information and adapt it to your personality, and goals. This approach can help you avoid burnout or injury. One of the joys of training is getting in tune with yourself and using your own creativity to integrate new ideas into your life.

Zone 2 Training: A Fancy Name for a Simple Concept
If you’re attuned to the latest trends in the fitness industry, you’ve likely come across terms such as zone 2 training, aerobic threshold training, or low heart rate training. These terms, while seemingly complex, all refer to a simple and age-old practice: training at low intensities for prolonged periods.

The term “zone 2” is perhaps the most widely used to describe this type of training. It originates from the practice of categorizing exercise intensity into different zones, each representing a percentage of maximum heart rate. The specifics, such as the percentage range each zone encompasses or the total number of zones, can vary based on different factors. This variability becomes evident when using cardio equipment or watches from different brands.

When discussing zone 2 training, most people refer to a system of five zones, with zone 2 representing approximately 60-70% of maximum heart rate. However, the precise percentages or the number of zones aren’t as crucial as understanding the upper limit of zone 2. The significance of this upper limit will become more apparent as we explore the method further.

Are You Telling Me Running Slower Is Going to Make Me Faster?
If you’re a geek like the author of this website, kudos to you! While there’s a wealth of research and science explaining the intricacies of this training method, our aim here is to keep things as straightforward and concise as possible, enabling you to start training without delay.

Our bodies rely on two energy systems: the aerobic and the anaerobic. The aerobic system, our endurance powerhouse, utilizes oxygen and fats to generate energy. In contrast, our anaerobic system, known for its speed and power, operates without oxygen and primarily uses carbohydrates (glycogen) for energy production. To put it simply, leisurely activities like park walks or long mountain runs are predominantly aerobic, while high-intensity activities like heavy weightlifting or short track sprints are mainly anaerobic.

The objective of zone 2 training is to maximize the use of our aerobic system. This is achieved by pushing ourselves to the brink of our aerobic threshold and maintaining that level for extended periods. If we surpass our aerobic threshold by increasing our intensity, we hit a tipping point where our anaerobic system kicks in, and our aerobic system gets a break. Maintaining this balance provides the perfect stimulus for enhancing our aerobic capacity.

Unveiling the Benefits of Zone 2 Training
You don’t need to understand the exact mechanism of how our aerobic capacity develops to perform zone 2 training. If you’re not interested, feel free to skip ahead to the next heading. However, for the enthusiasts among us, here is a list of some adaptations one can expect and fun topics to further research:

- Increased Mitochondrial Density
- Enhanced Oxidative Enzyme Activity
- Greater Capillarization of the Muscles
- Increased Heart Stroke Volume
- Improved Insulin Sensitivity
- Enhanced Fat Utilization Efficiency
- Increased Glycogen Stores
- Interconversion of Fast Twitch Type 2b to Type 2a Fibers

Mitochondria: The Cellular Powerhouses

Mitochondria are fascinating organelles that reside within most of our cells, acting as the vital hubs where the intricate processes of respiration and energy production take place. These microscopic powerhouses are often dubbed as the “cell’s power plants” due to their crucial role in generating adenosine triphosphate (ATP), the primary energy currency of the cell.

Determining Your Zone 2 Heart Rate Range
Now that we have a decent understanding of what zone 2 training is and what we can expect to gain from it, the first thing we need to do is calculate our zone 2 upper limit. There are a few methods to do this, one being lab testing and another being performing calculations with a formula.

If you choose to go the lab route, your blood lactate levels will be tested as you perform exercise at increasing workloads. When your blood lactate exceeds normal resting levels, your heart rate will be recorded, and you will have your zone 2 upper limit or aerobic threshold. Lab testing will give you the most accurate measure, but it is invasive, costly, and in the author’s opinion, not necessary for most people.

If you opt for the formula method, you’ll find numerous options, each with its own proponents. We’ll use the tried-and-true MAF (Maximum Aerobic Function) formula, also known as the 180 formula by Dr. Phil Maffetone. Simply subtract your age from 180 and adjust based on a brief questionnaire. For instance, for a 40-year-old, the calculation would be:

180 - 40 = 140

With our basic calculation complete, we’ll now adjust it based on responses to a few questions.

1. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.), are in rehabilitation, are on any regular medication, or are in Stage 3 (chronic) overtraining (burnout), subtract an additional 10.

2. If you are injured, have regressed or not improved in training or competition, get more than two colds, flu or other infections per year, have seasonal allergies or asthma, are overfat, are in Stage 1 or 2 of overtraining, or if you have been inconsistent, just starting, or just getting back into training, subtract an additional 5.

3. If you have been training consistently (at least four times weekly) for up to two years without any of the problems mentioned above, no modification is necessary.

4. If you have been training for more than two years without any of the problems listed above, have made progress in your MAF Tests, improved competitively and are without injury, add 5.

Anerobic Threshold

While this term may not be directly related to zone 2 training, it can cause confusion due to its similarity to the aerobic threshold. The aerobic threshold is the point at which your blood lactate levels start to exceed their normal resting levels. On the other hand, the anaerobic threshold is the point at which your blood lactate levels begin to accumulate faster than they can be cleared from your bloodstream. This anaerobic threshold typically corresponds to the maximum effort level you can maintain for a duration of 30 to 60 minutes, which is roughly equivalent to your race pace for a 10k.

Time to Hit the Trails
While this might all seem a bit complex at first, don’t worry. In practice, zone 2 training is quite straightforward. There are a few methods to apply it to running, but the basic idea remains the same. You need to run at an intensity just below your zone 2 limit for an extended period of time.

The author’s preferred method to do this, while running outdoors, is with a running-specific watch and a heart rate monitor. Prices and features of running watches vary widely, but you don’t need to splurge on a model that displays emails, stores your music collection, reminds you to eat healthily, or helps with your taxes. A model that simply displays your heart rate data in real time and syncs with a heart rate monitor is all you need. The ability to set alerts is also a bonus.

You might wonder, “This watch displays my heart rate without a sweaty band strapped around my chest, do I really need a heart rate monitor chest strap?” Unfortunately, the answer is yes. The sensors inside watches lack precision. Despite the promise of future technological advancements, the current reality is that no matter the cost of your watch, the sensor on its underside cannot provide consistently accurate readings.

During your run, periodically check your heart rate to ensure it doesn’t exceed your zone 2 upper limit, ideally staying within 10bpm of it. Setting a beeping reminder whenever your heart rate surpasses the limit can be helpful, though potentially irritating - the choice is yours. Remember, maintaining a consistent heart rate requires practice and patience, and you’ll likely find yourself running at an uncomfortably slow pace. If it feels too slow, you’re probably on the right track. Zone 2 training can be a true exercise in humility - prepare to be overtaken by everyone else on the trail.

The Talk Test

Good news for Luddites and budget-conscious individuals: You don’t need a fancy watch or a sweaty chest band to track your heart rate while running. There’s a simpler and cheaper option: the talk test. The talk test is a method of measuring your exercise intensity based on your ability to speak. If you can converse in full sentences, you’re likely in zone 2. If you can’t finish a sentence without gasping for breath, you’re probably above zone 2. While the talk test isn’t particularly accurate for most people unless they’re well-practiced, it can help you adjust your pace and effort. One word of caution: you might want to avoid using the talk test when running alone in public, as it could attract some unwanted attention.

Navigating the Zone 2 Running Speed Predicament
Starting out with Zone 2 running can be a slow, especially before you’ve built a significant aerobic base. Maintaining good form at such slow speeds can be challenging. However, it’s crucial to keep good form to run effectively, prevent injuries, and avoid forming bad habits. While the concept of good form can vary and is beyond the scope of this article, here are some strategies to mitigate the potential negative effects of running at slower speeds:

- Diversify your Zone 2 training with other activities like biking, using an elliptical, or hiking, and concentrate on form and strength during your runs.
- Seek out long, gentle downhill paths for running and opt for power walking on uphills.
- Integrate strides, or short sprints, into your slow runs periodically to practice maintaining good form.
- Consider running on a treadmill, which can often be easier than running outdoors.

These strategies can help you balance the need for slower speeds in Zone 2 training with the importance of maintaining good form.

It’s so Boring!
Personally, I find zone 2 training to be a rewarding experience. It’s a relaxing activity that allows me to think and absorb the world around me. I can focus on the sensation of textures beneath my feet, the warmth of the sun on my skin, and the rhythmic flow of my muscles contracting and relaxing as my limbs move through space. It can be a beautifully grounding, meditative experience. However, there are times when I want to test my mettle and feel the high that comes from my suprarenal glands pumping adrenaline into my bloodstream, propelling me faster down the trail. If you’re predominantly an adrenaline runner, you might find zone 2 running somewhat dull and boring. It can be an acquired taste for some. Rather than trying to distract yourself with podcasts and music, I suggest using this quiet time to explore your inner world. Let your mind wander, connect with the sensations in your body, and focus on your breath. What initially seemed boring might transform into a cherished opportunity for introspection and mindfulness.

What’s the Dosage?
In 2022, perhaps the greatest trail runner of all time, Kilian Jornet, released his training data. One of the many insights gleaned from his data was that he did an absolutely staggering amount of training (approximately 1200 hours), and the vast majority of it was below his aerobic threshold. Approximately 19% of his training volume was in zone 2, and 58% of his training was done at the even lower intensity of zone 1. This suggests that even one of the best-trained runners in the world is doing approximately 80% of his training at low intensities, building his aerobic base.

Unless you are already highly trained, you will most likely not be training as much as Kilian Jornet. However, we can use his data, combined with further research and advice from coaches, to get a relatively good idea of how much training at this intensity we need to do to see its benefits. General wisdom suggests that the ideal amount of zone 2 training needed to be effective is at least 3 hours a week, in sessions of at least 45 minutes, and to make up approximately 80-90% of total training volume.

The Grey Zone

Do you love working hard and getting very little in return? Well, if so, training in the grey zone may be for you. The grey zone is a term used to describe training at an intensity level above your zone 2 upper limit, but not intense enough to be classified as high intensity. The beauty of training at this level is that you are not taxing either your aerobic or anaerobic systems enough to effectively get them to grow stronger. You are going too hard to adequately stimulate your aerobic system and too easy to adequately stimulate your anaerobic system. In addition, your workouts leave you too tired to train significant volumes and too tired to perform high-intensity sessions well. It’s a win-win situation for those in love with inefficiency. Jokes aside, when it comes to running, the grey zone is where most people feel comfortable training and spend the majority of their time. Don’t get stuck in the grey zone!

Summary
- Zone 2 training, a seemingly complex term, simply refers to training below our aerobic threshold for extended periods.
- This method strategically taxes your aerobic system to its maximum, providing the perfect stimulus for strengthening it.
- Determining your aerobic threshold can be achieved through three primary methods: lab testing, mathematical formulas, and the breath test.
- Zone 2 running typically involves a slower pace. If you’re new to this and haven’t built your aerobic base yet, applying it to running might be challenging.
- Training at lower intensities might seem monotonous, especially for those accustomed to faster running. Embracing this method might require a shift in mindset.
- To reap the benefits of Zone 2 training, aim for at least 3 hours per week, divided into sessions of at least 45 minutes each.
- Ideally, Zone 2 training should constitute 80-90% of your total training volume. This ensures a balanced and effective training regimen.