Zone 2 training has gained a lot of attention over the past few years, and you’ve likely heard about it, even if you didn’t realize it at the time. But what exactly is it, and why does it matter?
Understanding Heart Rate Zones
To understand Zone 2 training, you first need to know what heart rate zones are. Heart rate zones represent percentages of your maximum achievable heart rate. While there are different models, the five-zone model is commonly used, and Zone 2 refers to 60-70% of your max heart rate.
If you use a wrist-based athletic watch, like an Apple Watch, Garmin, or Coros, you’ve probably seen heart rate zones displayed during activities. However, it’s important to note that wrist-based heart rate monitors are often inaccurate. Additionally, many watches use the formula “220 - age” to calculate your max heart rate, which is not precise for most individuals. To use heart rate zones effectively in training, you should:
1. Determine your actual max heart rate (preferably through testing or consulting a professional).
2. Avoid relying on wrist-based monitors; opt for a chest strap for greater accuracy.
What Is Zone 2 Training?
Zone 2 training is low-intensity exercise designed to improve aerobic fitness and endurance. It also helps burn excess fat and builds a solid foundation for prolonged athletic efforts. Training in this zone should comprise the majority of your weekly workouts (about 80% or more). The effort should feel slow and steady, allowing you to maintain it for long periods while still being able to hold a casual conversation.
Popular Trends and Misconceptions
One example of Zone 2 training gaining popularity is the “10-3-30 workout” (walking on a treadmill at a 10% incline, 3.0 mph, for 30 minutes). The goal of this workout is to keep most participants in Zone 2. Influencers often promote this method as a way to “burn fat,” but this idea is often misunderstood.
When your body operates in Zone 2, it primarily uses fat as fuel instead of glycogen, the preferred energy source in higher-intensity zones. However, this doesn’t mean you’ll burn body fat more quickly. Instead, it means your body can sustain activity longer by using fat as an energy source.
While 10-3-30 may keep sedentary individuals in Zone 2, active people—especially endurance athletes—can often jog or cycle casually at a higher intensity while remaining in Zone 2. Keep in mind that as you exercise, your heart rate can gradually increase due to fatigue, potentially pushing you into Zone 3. While this isn’t inherently bad, it can be counterproductive if your goal is to stay in Zone 2.
Should You Focus on Zone 2 Training?
This is a critical question. If you’re training for an endurance sport or event, Zone 2 training is essential. It builds a strong aerobic base, allowing you to perform better in longer activities. However, if you’re new to exercise or returning after a long break, focusing on Zone 2 isn’t as important. The priority should be finding exercises you enjoy and committing to regular activity, regardless of the heart rate zone.
Final Thoughts
Zone 2 training is an effective tool for improving endurance and overall aerobic fitness, but its importance depends on your fitness level and goals. If you have further questions about heart rate zones, Zone 2 training, or how to optimize your wearable device’s settings, feel free to contact Dr. Liv at livia@mvmintegrativemed.com.
Dr. Liv Chiarelli
Chiropractor
Please direct any questions about the article or chiropractic care to livia@mvmtintegrativemed.com
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