Everything You Need to Know About Zone 2 Training

Not all cardio is created equal. And if you’ve been scrolling through social media or having conversations with avid runners or cyclists, you might have heard the term “zone 2 training” thrown around, which refers to lower-intensity endurance exercise performed for a sustained period of time. If you’re wondering what it actually entails and how it can benefit you, here’s what you need to know about the fitness buzzword. RELATED: Everything You Need to Know About Heart Rate Zones What Is Zone 2 Training? Zone 2 training means that you’re working out just hard enough to feel your heart and lungs pumping, but not so hard that you can’t sustain the effort. “There are five heart rate zones used to gauge how hard your body is working during exercise. It’s a scale, with zone 1 being the easiest heart rate zone, typically reached during gentle walking, up to zone 5, which represents the maximum effort you can exert,” according to Alex Kirkup-Lee, personal trainer and content writer at Gymshark. “Zone 2 sits on the easier end of that spectrum, and is performed at around 60 to 70% of your maximum heart rate. It's seen as slow and steady, with runners sometimes referring to it as an 'easy pace’, but it could also be a casual bike ride or steady swim.” Using a heart rate monitor while you train is the best way to gauge your zone, but people often describe zone 2 as a workout intensity level where you’d still be able to maintain a conversation. That said, it isn’t just about how hard a workout feels, but about reaching and maintaining a specific physiological state. “It is the highest intensity at which a true metabolic steady state can be maintained. This would be shown by a stable heart rate with little to no drift, plateaus in oxygen consumption and blood lactate being cleared as quickly as it is produced,” says Henry Latimer, performance cycling coach and Vekta coaching partner. In simpler terms, anytime you work out, you are producing energy. Lactate is a byproduct of energy production. If it builds faster than your body can clear it, you’re pushing close to your max. In zone 2, that process stays balanced and you clear lactate as you produce it, which helps you maintain a steady rhythm. Benefits of Zone 2 Training Zone 2 training is more than a fad — it’s an accessible form of training that comes with several health benefits: Builds Aerobic Endurance Your VO2 max is the maximum rate at which your body can use oxygen during exercise, and it’s a measure of aerobic endurance. High-intensity workouts like interval training aim to improve that threshold. But when you do steady cardio in zone 2, you build the foundation needed to reach new performance heights. “Zone 2 training can have a huge impact on your aerobic endurance, which builds a base upon which you can increase your VO2 max,” notes Latimer. Think about it this way: If you can barely jog, your top sprint will look different than if running feels like walking to you. With zone 2 training, your baseline improves over time and you can train longer and push harder with more ease. Can Encourage Fat Burning Besides making you fitter, training in zone 2 can also encourage your body to burn fat for energy instead of heavily relying on carbs, says Latimer. That’s because your body needs oxygen to burn fat. When you’re in zone 2, your breathing and heart rate may be elevated, but you can still take in enough oxygen to support aerobic energy production, which means that you’re steadily breaking down fat for fuel. But when you’re pushing harder and need energy faster, your body switches to using carbs for energy, which are quicker to break down without oxygen. This is why people sometimes refer to zone 2 training as the “fat-burning zone.” Just keep in mind that it doesn’t mean that you’ll automatically get a six-pack from zone 2 training, as body composition is influenced by several factors, including your diet. Supports Recovery and Long-Term Fitness The beauty of zone 2 training is that it allows you to train more often without burning out. “Over time, [zone 2 training] can help you recover faster and feel less worn out between workouts,” says Kirkup-Lee. If you’re a cyclist or a runner, it’s a smart way to increase your weekly mileage safely and effectively. “Providing you focus on effective nutrition and hydration after longer zone 2 rides, you should be able to train effectively again the following day as part of a broader training program,” adds Latimer. Reduces Risk of Disease Zone 2 training isn’t just good for your athletic performance. It supports your health. Research consistently shows that increased physical activity is associated with a lower risk of chronic diseases such as type 2 diabetes and has a positive impact on stress levels, blood pressure, weight and other factors that impact your well-being. And engaging in aerobic exercise at a moderate intensity can greatly decrease the risk of cardiovascular disease and overall mortality. Easy to Stick With and Accessible Because zone 2 is steady, low-intensity cardio, it’s something you can do for longer periods, and repeat several times a week, which helps you hit your physical activity targets. The American Heart Association currently recommends doing at least 150 minutes a week of moderate-intensity aerobic activity — and 300 minutes a week if you want to maximize health benefits. How to Incorporate Zone 2 Training Into Your Routine If you’re ready to add zone 2 workouts to your routine, Lee-Kirkup shares a simple framework to get started: Aim for three to four 45- to 60-minute cardio sessions a week. “Wearing comfortable gear that supports movement and breathability, like a good pair of performance leggings, is essential as it helps minimize distractions, allowing you to focus on building your aerobic capacity and settling into a good rhythm,” adds Kirkup-Lee. Also, there’s a time and place for higher-intensity workouts, and you shouldn’t forego them completely provided that you’re in good health and injury-free. “While zone 2 training is important, you should supplement it with occasional high-intensity sessions that will stress your body in a different way,” recommends Latimer. “One to two high-intensity sessions in addition [to zone 2 training] will really help you progress quickly with your training.” Whether you’re a beginner or an experienced athlete looking to optimize your performance, making space for zone 2 training can help you train smarter — not just harder. You Might Also Dig: What’s a Good Resting Heart Rate?Best Heart Rate Trackers and WatchesWhat’s a Dangerous Heart Rate?