Demystifying Zone Two Training with Dr. Inigo Sam Milan

🔍Zone two training stimulates slow twitch muscle fibers and promotes fat oxidation as the main source of energy.

⚙️As exercise intensity increases, glucose utilization and lactate production also rise, indicating a transition to higher training zones.

🚴‍♂️Zone four corresponds to maximal sustained intensity, often associated with FTP or maximal activity.

🚀Zone five represents truly anaerobic intensity, where glucose and stored ATP are the predominant energy sources.

💥Zone six is the maximum effort zone, at or near VO2 max, where anaerobic energy production surpasses aerobic capacity.

What is zone two training?

—Zone two training is a low-intensity exercise that stimulates fat oxidation and utilizes slow twitch muscle fibers.

What are the different energy systems involved in zone two training?

—Zone two training primarily relies on the oxidative system, utilizing fatty acids and glucose for energy production.

What is the relationship between lactate production and exercise intensity?

—As exercise intensity increases, lactate production also rises, indicating a higher energy demand and a shift towards higher training zones.

What training zone corresponds to maximal sustained intensity?

—Zone four, often associated with FTP (functional threshold power) or maximal activity, represents maximal sustained intensity.

What is the difference between aerobic and anaerobic energy production?

—Aerobic energy production relies on oxygen and primarily utilizes fatty acids, while anaerobic energy production occurs in the absence of oxygen and utilizes glucose and stored ATP.

01:20Zone two training stimulates slow twitch muscle fibers and promotes fat oxidation as the primary source of energy.

03:45As exercise intensity increases, glucose utilization and lactate production also rise, indicating a transition to higher training zones.

06:10Zone four corresponds to maximal sustained intensity, often associated with FTP or maximal activity.

08:35Zone five represents truly anaerobic intensity, where glucose and stored ATP are the predominant energy sources.

11:25Zone six is the maximum effort zone, at or near VO2 max, where anaerobic energy production surpasses aerobic capacity.