Zone 2 Training: Four Benefits You Need to Know

May 9, 2023

If you're looking to improve your endurance, increase your aerobic capacity, and maximize fat burning with low impact on your joints, Zone 2 training might just be the answer. This type of training is often overlooked, but it has some amazing benefits that you don't want to miss out on.

So, what exactly is Zone 2 training? In short, it's a form of cardiovascular exercise where you train at a moderate intensity, around 65-75% of your maximum heart rate. There are five heart rate Zones, with Zone 1 being the bare minimum and Zone 5 up towards your maximum heart rate. In Zone 2 your body is using fat for energy instead of carbohydrates. As soon as you reach Zone 3 your body switches from burning fat to burning carbohydrates for energy. Here are five key benefits of Zone 2 training:

Improves Endurance- One of the most significant benefits of Zone 2 training is that it helps improve your endurance. By training in this zone, you're training your body to use oxygen more efficiently, which means you'll be able to maintain a higher level of activity for longer periods of time. This can be especially beneficial for endurance athletes like runners or cyclists, who need to maintain a steady pace for extended periods.
Burns Fat- As mentioned earlier, Zone 2 training is the sweet spot for fat burning. When you're exercising at this intensity, your body relies on fat as its primary fuel source. By incorporating Zone 2 training into your workout routine, you can help your body become more efficient at burning fat, which can lead to a leaner physique.
Low-Impact- Zone 2 training is also great for those who want to give their joints a break. Since it's a low-impact form of exercise, it's gentler on your joints than high-intensity exercises like running or jumping. This makes it a great option for those with joint pain or those who are recovering from an injury.
Great for Active Recovery- Finally, Zone 2 training is an excellent way to incorporate active recovery into your routine. Active recovery refers to low-intensity exercises that help your body recover from more intense workouts. By training in Zone 2, you can still get a good workout in while allowing your body to recover from high-intensity training. This is great if you’re doing a program like 75Hard which requires two workouts a day. It’s an excellent choice for your mandatory outdoor workout.

One of the hardest aspects of Zone 2 training is getting in Zone 2 and staying there without breaking into Zone 3. This will depend on your aerobic endurance, but usually once you break into a jog from walking, even a very slow jog, it will propel you into Zone 3. I found a great way to get in Zone 2 is to just walk while wearing a weighted vest or ruck sack, making it just heavy enough to get you in Zone 2 without crossing over into Zone 3. If your still not there after all the weight is added, try a technique called heavy hands. All it takes is a couple hand weights that are 2-3 pounds and do arm curls with the rhythm of your walk. You won’t look very cool but it’s amazing how much this can increase your heart rate.

To figure out your Zone 2 heart rate you’ll need a dependable heart rate monitor, then start by determining your maximum heart rate (MHR) using the formula 220 - age. Once you have your MHR, you can calculate your Zone 2 range by multiplying your MHR by 0.65 and 0.75.

For example, if you are 30 years old, your MHR would be 190. To calculate your Zone 2 range, you would multiply 190 by 0.65 and 0.75 to get a range of 124-143 beats per minute. Basically, you want to be breathing heavier than normal, but not so heavy you couldn’t hold a conversation at the same time. Aim to exercise within this heart rate range for at least 45-60 minutes, 3-4 times per week is optimal. This can include activities such as rucking, cycling, swimming, or even mowing the lawn with a push mower might get you there.

Zone 2 training may not be as popular as other forms of exercise due to its low intensity, but it certainly has some stellar benefits. It's a great way to improve your endurance, burn fat, increase your aerobic capacity, give your joints a break, and incorporate active recovery into your routine.