Episode 2: Zone 2 Training

This episode focuses on the most foundational aspect of our training programs: Zone 2 (or low intensity) training. We will get into Jim's initial entry into endurance training and coaching; what Zone 2 training means both metabolically and practically; benefits of Zone 2; how we develop training plans focused on Zone 2; how to incorporate intensity into Zone 2 training; how to find your training zones; common Zone 2 mistakes; and how to make Zone 2 training interesting and fun.
Extended show notes:

Athlete case study:

  • A new Masters triathlete doing unstructured training

  • Always trained at the same distance, time, pace and HR (8’ pace, 8 miles, 160-165 HR). Raced at 8’ pace.

  • After some initial performance gains, plateaued and couldn’t improve.

  • Training in gray zone (Zone 3) resulted in no benefits of easy running and no benefits of fast running (speed/power). Task oriented running results in being aerobically weak.

  • Hired a coach and did metabolic testing (lactate & VO2 max) to determine proper training zones (pace, watts, HR).

  • Test Results: No aerobic or metabolic efficiency due to always Z3 (tempo/threshold) training.

  • Developed a structured plan which included running between 10’-11’ pace at 120 - 140 HR for nearly six months.

  • Did very little speed work leading into the first spring triathlon race.

  • Like magic, ran 7:15’ pace off the bike in the first spring Olympic distance race.

  • Common comment from friends: You train so slow but race so fast.

  • What happened?! How did going so slow make me a lot faster?! The answer: Zone 2 aerobic training.

What are the training zones?

  • There are many names for training zones. For example:

    • 3 Zone model where Zone 1 is easy, aerobic training

    • 5 to 7 zone models where Zone 2 gets its name.

    • Some use Recovery, Easy, Moderate, Tempo, Threshold, etc.
      The main takeaway is Zone 2 training is usually performed at 65% - 72% of max HR and 80% of overall activity is easy, aerobic and 20% is medium to hard intensity.

Why Zone 2?

  • Mitochondria are the cells that are responsible for producing energy (ATP process).

  • More mitochondria = a bigger fuel tank, more fuel and better energy byproduct regulator.

  • Increased energy production - more ATP = more energy = more endurance.

  • Enhanced metabolic efficiency i.e., primarily burn fat rather than limited glycogen.

  • Improve lactate efficiency and clearance.

  • Build efficient slowtwitch muscles. These are your endurance muscles.

  • Gently improve mechanical strength.

  • Faster Recovery: Mitochondria are involved in repairing and regenerating damaged muscle tissue.

  • Zone 2 allows for high volume which is highly correlated with performance.

  • It’s difficult to overtrain in Z1/2.

  • Reduce the risk of cancer and other diseases associated with metabolic dysfunction.

Zone 2 develops metabolic efficiency

  • We have about 2,000 calories of readily available glucose in our liver and muscles.

  • We have about 40,000 calories of readily available fat (adipose tissue).

  • Endurance sports are all about training your body to primarily use fat as a fuel source as you have 20X fuel available.

  • If you want to go long, you need to become a fat burning machine and dip into just a little bit of your muscle/liver glycogen.

Endurance & Speed are built from the ground up.

  • Adaptation starts in the first weeks of training and can be improved over a decade or more.

  • We want to build a foundation of Health first, then Aerobic Fitness and the tip of the pyramid is anaerobic fitness (strength/speed).

  • Low intensity aerobic training is the key to building a strong and wide foundation from which all other training will rely on.

Who uses Zone 2 training principles?

  • Every endurance sport uses the principle of 80% easy / 20% hard. Every sport from running, cycling, nordic skiing, speed skating, etc. If your sport last longer than a few minutes, you are an endurance athlete.

How to find your Zone 2

  • There are many ways to find your Zone 2 and training zones.

    • Get metabolically (lactate and VO2 max) tested to scientifically determine your training zones.

    • Aerobic threshold is ~ 70% of max HR. In my case, 0.7*187 = 130 beats per minute. My zone 2 runs should be in this area.

    • Use a run zone calculator on the Internet or TrainingPeaks.

    • Use easy nose breathing, conversation pace as a Zone 2 run governor.

    • When in doubt, aim lower in the zone, not higher. You get the same adaptations lower in your aerobic zone as you do in the higher zone. And you can get a lot more volume in the lower zone. Volume builds mitochondria (foundation) which helps drive performance.

How to Zone 2

  • Follow the 80/20 principle: 80% of your runs are easy - nose breathing, conversational pace, comfortable. 20% of your runs are moderate to hard.

  • Example weekly workouts in Base period:

    • Monday - Day Off / light strength/yoga/walking

    • Tuesday - Z2 run with 6 x 20” fast feet / turnover in last mile with 40” recovery

    • Wednesday - Z2 run, swim or bike

    • Thursday - Z2 run with 10 x 30” fast feet with 30” recovery

    • Friday - Other aerobic activity / strength

    • Saturday - Longer Z2 run. Incorporate some hills for organic strength. Walk hills to keep your HR in check.

    • Sunday - Other aerobic activity - walk / hike / cycle

  • Ideal progression is an extended ‘Base’ season with primarily zone 2 work, moving into more intensity as the race season approaches. Periodize your training based on time of year and race demands. Over nine months this is six months of Base training and three months of Base+Build.

Common Zone 2 mistakes

  • Most runners run too fast on their slow days and too slow on their fast days.

  • Believing they have an unique physiology and Z2 does not apply to them.

  • Ego gets in the way of slowing down.

  • Strava posturing. Consider taking a social media hiatus.

  • Task oriented, not process oriented.

  • Training partner/group runs faster than you should.

Fact: This is not a training philosophy.

  • This is human physiology.

  • Your return on investment is 100% guaranteed.

  • Trust the process.

Zone 2 Variety

  • It’s not all boring, slow running!

  • Fartleks - Speed Play i.e., pole to pole, run to a tree, end of a driveway. Recover and pick another feature.

  • Cut down run. Start really slow (Z1) and try to cut down pace 5”-10” per mile for 3 - 5 miles. Progression run in Zone 2.

  • Max hill sprints of 8” - 10” at end of workout. Build power and speed.

  • Max sprints of 10” on / 30” recovery on slight incline.

  • 20” pickups / 40” recovery (Strides)

  • 30” pickups / 30”-45” recovery on hill or flat

  • Run drills / plyos

Other ways to Zone 2 & build your aerobic base

  • Walking / Hiking, Trail running, Nordic skiing, Cycling, Swimming

  • Lifting weights - sometimes heavy, sometimes light

  • Stand Up Paddle / Kayak / Canoe

  • Gardening / yard work

  • Chainsawing

  • Walking the dog / searching for your cat(s)

Summary

  • Determine your run zones either via lab aerobic testing, % of max HR or use simple nose breathing.

  • Run easy a lot, some moderate and a little hard to build mitochondria, aerobic and metabolic efficiency. Employ the 80/20 principle.

  • Build a HUGE health and aerobic foundation. Speed grows from your foundation.

  • Keep it fun! Keep the recreation in recreational athlete.

Joy, Health & Community.

  • The best workouts have all three elements.

  • Find a friend or group to join. Have a fun workout and enjoy the benefits of movement and play.

Read our Zone 2 blog post.