The Science and Benefits of Zone 2 Training

🔥Zone 2 training involves exercising at an intensity of about 60-70% of your maximum heart rate, which is considered moderate intensity.

💪By training slower in Zone 2, endurance athletes have trained their bodies to perform at a high level over a long period of time without getting tired.

⚡Training in Zone 2 improves your body's energy efficiency by using fat for fuel and conserving quick glucose energy for bursts of power and speed.

🔄Working out at the top of your Zone 2 target heart rate enhances fat utilization, improves mitochondrial function, and protects against conditions like diabetes and heart disease.

⌛To see the results of Zone 2 training, it's important to give it time and gradually increase your workout duration.

What is Zone 2 training?

—Zone 2 training involves exercising at an intensity of about 60-70% of your maximum heart rate, which is considered moderate intensity.

Who benefits from Zone 2 training?

—Zone 2 training is beneficial for anyone looking to improve their energy efficiency, burn fat, reduce the risk of injury, improve heart health, enhance metabolism, and protect against conditions like diabetes and heart disease.

How do I determine my Zone 2 intensity?

—To determine your Zone 2 intensity, calculate 60-70% of your maximum heart rate. The simplest way is to subtract your age from the number 220. For example, if you're 42 years old, your maximum heart rate is around 178 beats per minute.

What activities are suitable for Zone 2 training?

—Activities that are suitable for Zone 2 training include hiking, cross-country skiing, rowing, and rollerblading. Choose an activity that is of moderate intensity and sustainable over a longer period of time.

How long should I do Zone 2 training?

—Start with 30 minutes of Zone 2 training three to four times a week and gradually work your way up to 40-60 minutes per session. Give your body time to adapt and become more efficient.

00:00Zone 2 training is a underrated and misunderstood type of workout that involves exercising at a moderate intensity within Zone 2 of your target heart rate.

00:37Exercising in Zone 2 means working out at an intensity of about 60-70% of your maximum heart rate, which is considered moderate intensity.

02:22Zone 2 training enables your body to burn stored fat for fuel instead of relying on carbs or sugar you ate.

02:59By training in Zone 2, endurance athletes have trained their bodies to perform at a high level over a long period of time without getting tired.

04:21Training in Zone 2 enhances the function of mitochondria, the powerhouses of your cells, and protects against conditions like diabetes and heart disease.

05:32To see the results of Zone 2 training, start with 30 minutes of walking three to four times a week and gradually increase your workout duration.