By: Dr. Zoe Caliendo, Physical Therapist

If you're an endurance athlete, you've likely heard of "zone 2 training." It's a popular term used to describe a specific type of training that can help you build a strong aerobic base and improve your overall endurance. But what exactly is zone 2 training, and how can you get started with it? Let's take a closer look.

What is Zone 2 Training?

Zone 2 training is a form of endurance training that involves exercising at an intensity that allows your body to primarily use fat as a fuel source. This means you'll be working at a lower intensity than you might be used to, but for a longer duration. The goal of zone 2 training is to build your aerobic base, meaning you'll be training your body to more efficiently use oxygen and to produce energy through fat metabolism.

To determine your zone 2 training intensity, you'll need to calculate your maximum heart rate (MHR) and then determine the appropriate heart rate zone. Typically, zone 2 corresponds to 60-75% of your MHR. Alternatively, you can use other methods to measure your zone 2 intensity, such as your rate of perceived exertion (RPE) or your lactate threshold heart rate.

How to Start Zone 2 Training

If you're new to endurance training, it's important to start slowly and build up gradually. Begin by determining your MHR and then calculating your zone 2 training intensity. If you're using heart rate to measure your intensity, you'll need to wear a heart rate monitor during your workouts.

Start with shorter workouts, such as 30 minutes, and gradually increase the duration over time. You should aim to do 2-3 zone 2 workouts per week, with at least one rest day in between. As you get more comfortable with zone 2 training, you can increase the duration and frequency of your workouts.

When doing zone 2 workouts, it's important to focus on maintaining a steady, consistent pace. You should be able to carry on a conversation comfortably and should not feel overly fatigued during or after the workout. If you find yourself getting too tired, slow down or take a break.

Benefits of Zone 2 Training

Zone 2 training can provide a number of benefits for endurance athletes. By building your aerobic base, you'll be able to work out for longer durations and at higher intensities in the future. Additionally, training at lower intensities can help to reduce your risk of injury and prevent overtraining. Finally, zone 2 training can help you to burn more fat and improve your overall body composition.

In conclusion, zone 2 training is a form of endurance training that can help you build your aerobic base and improve your overall endurance. To get started with zone 2 training, calculate your MHR and determine your appropriate training intensity. Start with shorter workouts and gradually increase the duration over time. With consistency and patience, you'll be able to reap the many benefits of zone 2 training.