Cardio for those who hate cardio (Zone 2 Training)

Zone 2 Training: A low impact and low effort form of cardio that has big benefits

WHAT IS ZONE 2 TRAINING?

It’s a method of cardio training that you can do without hating it…

Why? Because it is relatively low effort with big benefits.

Zone 2 training refers to performing some form of cardio (running, cycling, rowing, etc.) at an effort level that allows you to remain in “Zone 2”.

Ok, but what does that mean? Let’s find out 👇️ 

DON’T GO BREAKING YOUR HEART

Groundbreaking news: the heart is very important and we need to look after it.

One way of doing this is by improving it through cardiovascular training.

But not all cardio training is the same; it is split into 5 zones, with each zone serving different functions.

Zones 1-3 primarily improve endurance, whereas Zones 4 and 5 improve speed and power (like sprinting).

The zone you are training in is understood through heart rate ranges relative to your maximum heart rate (MHR).

FYI, maximum heart rate is calculated as 208 - (0.7 * [Your Age]).

So, for a 30 year old this would be 208 - (0.7×30) = 187 beats per minute (BPM) maximum heart rate.

BUT WHAT’S SPECIAL ABOUT ZONE 2?

Zone 2 is one of the less intense training zones.

It is relatively low effort, you can go for a long time, and you can have a nice chat with friends while doing it.

Okay, that’s great, but what does it actually achieve?

Well…

• Improves aerobic capacity: the efficiency of your cardiovascular system improves (blood and oxygen get around more efficiently)

• Fat metabolism: in Zone 2 the body uses fat as a fuel source

• Endurance improvement: builds a solid aerobic base that is essential for long endurance

• Improve speed: by going slower and building your aerobic base, you end up being able to run faster with a lower heart rate (reducing the effort expended to go faster)

But it sounds too good to be true, doesn’t it? Low effort and good for you? It can’t be! What’s the catch?

There isn’t one.

I think that’s pretty special, don’t you?

SOUNDS GREAT, HOW DO I DO IT?

The only thing you need to do is make sure that whilst you are exercising, you stay within 61-70% of the MHR range.

For a 30-year-old, Zone 2 would be 112-131 BPM.

Most smartwatches will tell you your heart rate, and some can display what HR zone you are in whilst exercising.

If you don’t have a suitable device, another way of knowing if you are exerting the right amount of effort is through your experience.

In Zone 2, it should feel like you are on the verge of not being able to hold a conversation but you currently can, just.

If this is how you feel whilst exercising, then you are likely in Zone 2.

Keep finding yourself going above the required HR? Ease up the pace or intensity slightly, and your heart rate will come back down.

DISCLAIMER

When you start Zone 2 training, you will be surprised by how little effort it takes to move into Zone 3. This can be frustrating at the beginning.

The key is to stick with it.

When you first start incorporating Zone 2 training into your routine, I would suggest using a spin bike. This allows you to increase or decrease the intensity as you ride.

You can then watch your heart rate to find the intensity that lands you in the correct zone.

Over time, as you become fitter and fitter, you will be able to start running faster and cycling with more power whilst keeping your heart rate low.

This is a sign of improving fitness and the aim of Zone 2 training.

PLEASE NOTE

I research each topic thoroughly before sending each newsletter. However the science is ever-evolving. The information, at the time of sending, was accurate to the best of my knowledge.

The information contained in this newsletter is not medical advice, and I am not medically qualified. You should always research independently or consult a medical professional before making any changes to your lifestyle, including on the subject discussed here.

Learn more about Zone 2:

What Zone 2 “feels” like

Q&A on Zone 2