What is Zone 2 Training? It’s simple. When we exercise we live longer, healthier lives. We experience less risk for diabetes, heart disease, Alzheimers and yes even cancer. We essentially all know this to some degree. But what constitutes “exercise”? Let’s look at one simple aspect of exercise which is “exertion” measured as heart rate.
Physiologically we divide exercise intensity into 5 different heart rate ZONES. These zones are a general start point for discussion, but your age and overall fitness will move them left or right quite a bit.
First, we should calculate your maximal heart rate using the following equation:
- 220 – age = maximum heart rate.
This is merely a physiologic guess based on solely age and could be way off if you are in great shape. It also doesn’t account for genetic differences as some people run a lower or higher baseline resting heart rate. But let’s use a 50-year-old man as our example for the sake of demonstration. 220 – 50 = 170. No this doesn't mean a 50-year-old man will die if he exceeds 170 beats per minute and no he won’t have a heart attack either. Yes, this is safe to exercise towards. The 170 mark is simply setting expectation of what is possible. Most people will never push themselves hard enough to ever see 170. If you do then congrats . . . you are a bad ass.
Zone 1 training: This is nothing more than activity for most people. If you work a job with heavy lifting or if you are doing yard work you might get your heart rate in this zone.
- 50-60% of your Max - so in our example 85 to 102 beats per minute.
- Rate of perceived exertion is only a 1-2 out of 10
Zone 2 training: There are 2 ways to calculate zone 2 and some varied opinion on how high this should be. You are not exceeding lactate threshold which is the rate of exertion where you begin to accumulate lactic acid. The benefit of zone 2 is that although it is not terribly grueling, it is stimulating your mitochondria to make ATP and forcing your cell to increase the number of mitochondria you have. This has tremendous benefit for overall health, fat burning, and sets the stage for tougher workouts later. It’s your base upon which all good athletes rely.
- 60-70% of your Max = 102 to 119 in our 50 year old example.
- Some authors feel it should be up to 80% so this would make it 136
The second way to calculate this is using the Phil Maffetone method:
- 180 – age = x Then drop it 10 beats to get the range and add 5 beats if well-conditioned
- 180 – 50 = 130 Range would be 120 to 130. If in great shape then 125-135.
The goal with Zone 2 training is to exercise at a pace that allows you to sustain your heart rate just below the aerobic threshold for a prolonged time period (typically 30 minutes+). This zone is comfortable enough to speak in short sentences and hold a conversation. Most endurance athletes spend about 80% of their training time in Zone 2. This creates an aerobic base where you better utilize fat as fuel. NASAL BREATHING is the goal here. Not so fast that you need to breathe through your mouth.
Zone 3 & 4 are higher heart rates at 80 to 90% of max and have value for other reasons but that is not the point of our discussion here. Zone 5 is an all-out sprint at 90 to 100% of max which no one can really hold for more than 10 seconds but this has tremendous value for all of us not just athletes. We are all athletes . . . hopefully.
Take comfort in knowing that sprints and high intensity are great but this should constitute a very small fraction of your exercise time. If you engage Zone 2 training the majority of the time you will be laying great groundwork for later acceleration and building cells with tremendous engines to produce energy from your growing mass of mitochondria.
If you are trying to lose weight this is often referred to as the “Fat Burning” zone but don't be fooled by that as there is a lot of fat burning going on in all zones of training. If you are trying to improve your cardiovascular fitness, then blending Zone 2 with periods of Zone 5 is a winning recipe. Whatever your goals, learn your Zone 2 and use it to stay healthy. A reasonable goal is to acquire 120 minutes of Zone 2 training each week. More if you want to continue being a bad ass.