What is zone 2 training?
Zone 2 training is a type of cardiovascular training that focuses on exercising at a relatively low intensity, typically corresponding to 60-70% of your maximum heart rate. This type of training is often recommended for endurance athletes, as it helps to improve the body’s ability to use fat as a fuel source and increases the endurance of the cardiovascular and respiratory systems. The aim of Zone 2 training is to maintain a steady pace for an extended period, which helps to increase overall endurance and build a strong aerobic base.
Does this improve fitness?
Yes, Zone 2 training can improve fitness, especially cardiovascular and endurance fitness. By exercising at a low intensity for an extended period, the body becomes more efficient at using oxygen to produce energy and increases the ability to sustain exercise for longer periods. Additionally, Zone 2 training can help to build a stronger aerobic base, which can provide a foundation for more intense training sessions and improve overall fitness. However, it is important to note that fitness improvement is a result of a well-rounded training program that includes a variety of exercises and training intensities.
How often should I train at zone 2?
The frequency of Zone 2 training will depend on your fitness goals, current fitness level, and overall training plan. However, here are some general guidelines:
- Beginners: For those new to exercise, it is recommended to start with 1-2 Zone 2 training sessions per week and gradually increase the frequency as you build your fitness.
- Endurance athletes: Endurance athletes may perform the majority of their training sessions in Zone 2 in order to build their endurance and improve their ability to use fat as a fuel source. They may perform 2-3 Zone 2 training sessions per week.
- Recreational athletes: Recreational athletes who are looking to improve their fitness may perform 1-2 Zone 2 training sessions per week, along with other types of training, such as high-intensity interval training or strength training.
It is important to remember that everyone is different and the frequency of Zone 2 training may need to be adjusted based on your individual needs and goals. Consult a professional if you’re unsure.
What do I need for zone 2 training?
For Zone 2 training, you will need:
- A way to measure your heart rate: A heart rate monitor or a fitness tracker can help you keep track of your heart rate during exercise and ensure that you are staying within the target heart rate zone for Zone 2 training.
- A form of cardiovascular exercise: This can be any type of aerobic exercise, such as running, cycling, rowing, or swimming. The important factor is that you are able to maintain a low-intensity, steady pace for an extended period.
- Comfortable clothing and footwear: Make sure you have comfortable and appropriate clothing and footwear for your chosen form of exercise.
- Hydration: Bring a water bottle with you to stay hydrated during your training session.
It’s also a good idea to consult with a doctor before starting any new exercise program, especially if you have any medical conditions or are new to exercise.
I actually feel when I’m doing zone 2 training that I’m not actually doing anything at all and I should be hammering it and getting a sweat on!! Zone 2 sounds really easy and when you get going, it is, but its all about discipline and if you stick to it, the science behind all this must mean its working your body somewhere in the background. You’ve just got to trust and believe you have done something worthwhile, even if you get off the bike and you feel absolutely fine, which is a weird mindset to try and develop!
Zone 2 training is all about discipline as Neil Rushby said and Kyle Goodram’s article. It lets you focus on all of those aspects of cycling, so when you are climbing Mt. Zoncola, going all in with a Power Pull, or “Shrek’s” Favorite Full Gas Supercharger Sprints your mind and body know what to do. I use these training days to focus on breathing to my cadences. One thing that Zone 2 allows is to focus on a good circle in your pedal struck. I know it sounds odd but that circular movement is everything. Your legs have such diverse muscles to keep the W/kg high and efficient. Sometimes the smaller muscle groups hide…not happen when you focus on them. Put them to use and you will see a smoother pedal stuck and feel even more fluid.
Zone 2 lets you focus on that. give it a go…heck tack off the HRM and just enjoy the ride and remember why you started cycling in the first place.
-Forza!