If you’ve been hanging around the running, cycling, HYROX or triathlon communities lately, you’ve probably heard the buzz about Zone 2 training. From pro athletes to weekend warriors, it seems like everyone is talking about it on social media recently (especially around HYROX). But what exactly is Zone 2 training?

What Is Zone 2 Training?

Zone 2 training refers to exercising at a low to moderate intensity, typically around 60-70% of your maximum heart rate. This intensity is often described as a pace where you can comfortably hold a conversation without getting too winded. It’s not a leisurely stroll, but it’s far from an all-out effort.

In more technical terms, Zone 2 is where your body is primarily burning fat for fuel rather than carbohydrates. It’s a steady, sustainable pace that you can maintain for a long time without feeling overly fatigued. The idea is to keep your heart rate within this specific zone to maximise aerobic efficiency.

Why Zone 2 Training Works

Zone 2 training might seem almost too easy, especially if you’re used to pushing yourself hard during every workout. However, there are several reasons why this approach is beneficial for runners, cyclists, and triathletes alike:

Building Aerobic Base: The main benefit of Zone 2 training is that it helps build a solid aerobic base. By training at this lower intensity, you’re teaching your body to become more efficient at using oxygen and burning fat for fuel. Over time, this increases your endurance, allowing you to go longer and further without tiring as quickly.
Improving Recovery: Because Zone 2 workouts are less intense, they’re easier on your body. This means you can train more frequently without risking burnout or injury. It’s also a great way to recover after a hard session, as it keeps your blood flowing without putting too much stress on your muscles.
Enhancing Fat Metabolism: Training in Zone 2 encourages your body to become better at burning fat for energy, which is crucial for endurance athletes. During long races or events, when your glycogen stores start to run low, your ability to efficiently burn fat can be the difference between hitting the wall and crossing the finish line strong.
Mental Resilience: Zone 2 training might not be flashy, but it requires a certain mental discipline. Sticking to a slower pace when you feel like you could go faster is a challenge in itself. This patience and discipline can carry over into race day, helping you to pace yourself effectively and avoid going out too hard, too soon.

How to Incorporate Zone 2 Training

Incorporating Zone 2 training into your routine is pretty straightforward. The key is to keep an eye on your heart rate and ensure you’re staying within the right zone. A heart rate monitor is a useful tool for this, as it gives you real-time feedback on your effort level.

Here are a few tips to get started:

Start Slowly: Begin by dedicating one or two sessions a week to Zone 2 training. As you get more comfortable, you can gradually increase the duration of these sessions.
Mix It Up: While Zone 2 training is valuable, it shouldn’t be the only type of training you do. Make sure to include a mix of higher intensity workouts, like interval training and tempo runs, to ensure you’re developing all aspects of your fitness.
Be Patient: The benefits of Zone 2 training take time to develop. It’s not about instant results but rather building a strong foundation that will pay off in the long run. Stick with it, and you’ll likely see improvements in your endurance and overall performance.
Enjoy the Process: One of the great things about Zone 2 training is that it allows you to enjoy the scenery, chat with friends, or simply clear your mind while you exercise. It’s a more relaxed approach to training that can make your workouts feel less like a chore and more like a pleasure.

The Zone 2 Trend: More Than Just a Fad?

Whether you’re training for your first marathon, a long-distance cycling event, or just looking to improve your general fitness, Zone 2 training is worth considering. It’s a smart, sustainable approach that can help you achieve your goals without burning out. So, go ahead, slow down a bit, and embrace the power of Zone 2. Your body—and your race times—might just thank you.