Zone 2 Training: How To Do It and Why It Helps Build Exercise Capacity?

The most common way athletes track their zones is by using their heart rates. With Zone 2, we need to ensure our heart is beating between 60 and 75% of our maximum heart rate. For instance, if your MHR is 180, then Zone 2 would be between 108 and 135 beats per minute. 

We find the easiest and most accurate way to track HR is with the Whoop 4 or similar fitness tracking device.

Read our full Whoop 4 Review here

There are a few different ways to calculate Maximum Heart Rate. An old but incredibly effective way to find your MHR is to either ride a stationary bike or run a treadmill. Simply increase the speed every 2 minutes until you can no longer maintain it; that will be your maximum heart rate. 

You can also use the standard formula based on your age which is: 

220 minus your age. 

For example, if you’re 40 years old, your MHR would be 180. This age-old method isn’t that accurate, but it gives beginners a ballpark figure to start with. (2)

A more reliable way to track your heart rate zones is by using a wearable tracking device like those from Whoop, Garmin, and Polar. Heart rate technology has progressed in leaps and bounds, providing elite athletes with much more accurate and reliable data. 

This data helps coaches track performance and effort and design, implement and modify training plans and schedules. 

Five Health Benefits Of Zone 2 Training

Training in Zone 2 has been shown to tremendously benefit our physical, mental, and emotional well-being. Below we take a look at five of the ways training in Zone 2 can boost your fitness and your mental health. 

1. Boost Mitochondria And Its Efficiency

Out of the five heart rate zones, Zone 2 is responsible for stimulating mitochondria to produce adenosine triphosphate (ATP). Zone 2 boosts the number of mitochondria and their efficiency, meaning the more you train in Zone 2, the better you become at burning fat. Additionally, Zone 2 training reduces your risk of developing severe health conditions like cancer and obesity. (3)

Zone 2 training boosts both the number and efficiency of mitochondria, the powerhouses of cells. By increasing mitochondrial density and improving their ability to generate ATP, Zone 2 training enhances your body’s overall energy production. This means that the more you train in Zone 2, the more efficient your body becomes at burning fat for fuel, which is crucial for long-term energy management and endurance.

In addition to its impact on mitochondrial function, Zone 2 training plays a significant role in reducing the risk of developing severe health conditions like cancer and obesity. Regular Zone 2 exercise promotes metabolic health, improves insulin sensitivity, and supports cardiovascular function, all of which contribute to a lower risk of chronic diseases. It helps maintain a healthy weight, reduces body fat, and supports overall metabolic health.

2. Go Faster And Go Longer

Regularly training in Zone 2 means you’ll be able to go faster for longer periods with the same perceived exertion. Pro athletes spend most of their training time in Zone 2, compared with amateurs who spend most of their time at the higher end of levels 3 and 4. 

Zone 2 is “counterintuitive,” which makes training difficult; however, once you get the hang of it, your ability to increase your workload improves tremendously. Your ability to burn fat gets better and better, with no need to tap into your carbs for energy. 

3. Boost Your Cardio Health

Apart from boosting your mitochondria and making them more efficient, Zone 2 training also offers significant benefits for heart and blood health. In short, your heart strengthens, requiring less work to pump and circulate blood. The vascular system also operates more efficiently, allowing oxygenated blood to travel without restriction. 

A stronger heart means your resting heart rate will lower and your fitness performance higher. For instance, I train in Zone 2 between 4-5 times a week for 60-90 minutes each time, and my resting heart rate is about 42. Let’s hope that translates into me reaching my goal of living until 120. (4)

4. Reduces Injury And Quicken Recovery

Because Zone 2 training places limited demands on your body, you’re able to increase your workload with minimal risk of injury. One of the benefits I love about exercising in Zone 2 is that it’s easy to back up training days and keep the same intensity; this makes training more productive and, quite frankly, a lot more fun. 

Zone 2 is ideal for circulating blood and delivering essential nutrients to your muscles, bones, and joints, helping quicken the repair and recovery process. Zone 2 also serves as “active recovery” from those more brutal training sessions. (5)

5. Feel Better

Regular bouts of low-intensity fitness have been shown to significantly boost our cognitive and emotional health and well-being. Training at low intensity is an excellent way to clear the mind of the day’s troubles helping to relieve stress and anxiety while improving our mood and outlook on life. (6)

Training at low intensity is an excellent way to clear the mind of the day’s troubles, helping to relieve stress and anxiety. The rhythmic and repetitive nature of these activities promotes a meditative state, allowing the mind to relax and unwind. This not only reduces stress hormones but also encourages the release of endorphins, often referred to as “feel-good” hormones, which naturally elevate mood and create a sense of well-being.

Furthermore, regular low-intensity exercise has been linked to improved cognitive function. It enhances blood flow to the brain, supporting better memory, concentration, and mental clarity. By incorporating these activities into your daily routine, you can experience sharper focus and a more positive outlook on life.

The consistent engagement in low-intensity fitness also fosters a sense of accomplishment and control, contributing to enhanced emotional resilience. This can be particularly beneficial for individuals dealing with depression or anxiety, as it provides a constructive and proactive way to manage their mental health.

Best Ways To Train In Zone 2

Training in Zone 2 can dramatically increase your fitness performance, boost your cardiovascular health, and even reduce stress and anxiety, but these changes don’t occur overnight. Rather, these physiological adaptations take months and even years, which is all the more reason to start today.

Unlike HIIT, which requires a good amount of base fitness to get the most out of it, Zone 2 training is appropriate for any fitness level, meaning you can start today. Simply use one of the guidelines above to find your zone; it’s that simple. 

Any Exercise Will Do

So, what kind of exercise and activities can you perform to get the most out of Zone 2 training.? The only limiter here is your imagination. 

For instance, I’m a road cyclist and spend 80% of my time in the saddle performing Zone 2 training. Although cycling places a great demand on the body, it’s still referred to as a “low-impact” sport meaning when you combine it with Zone 2, the benefits are monumental. 

But obviously, it doesn’t have to be cycling. There’s an unlimited number of exercises that you can do that are great for zone training.

Exercise Suggestions for Zone 2 Training

• Cycling

• Stairclimber

• Stationary bike 

• Power walking

• Jogging or running 

• Swimming

• Rowing and even

• Weight lifting

Many athletes, pros included, find adjusting to Zone 2 training difficult because it’s generally much easier than what they’re used to. Because of that, one of the biggest mistakes athletes make is pushing too hard into Zone 3. 

Luckily, there’s nothing wrong with going into Zone 3, but if you feel your intensity increasing, back off a bit. If you’re running, that could mean walking for a few minutes to back into Zone 2.

Don’t Neglect Your Other Zones

Many athletes think that performing in Zone 2 means they won’t be able to perform or combine it with the other zones, such as Zone 3 or 4. However, when it comes to Zone 2 training, nothing could be further from the truth. 

Because training in Zone 2 places limited physical demands on the body, you’re actually able to enjoy other sports you might like, such as tennis or basketball. And, because you don’t need as much time to recover, you can train in Zone 2 without tapping into your energy stores. 

It’s important to note that 10 or 15 minutes is not going to be enough to see any tangible physiological adaptations take place. Sessions in Zone 2 should be at least 30 minutes long, staying in Zone 2 the entire time. You do not want to be “in and out” of Zone 2 because each time it happens, you’re basically starting the session again. 

One final reminder; if you’re tracking Zone 2 with the talk test, ensure you’re using the test corresponding to the activity you are performing. For instance, your perceived talk test while cycling might be completely different from running.