Zoning in on Zone 2
We often hear a lot about “zone 2” training and how it’s good for us. But all too often people get frustrated with it because they feel like they’re going backwards. So I’m going to try and explain in simple terms why training in zone 2 can be a game changer as you progress towards longer distances, and even some shorter ones.
What is Zone 2 Training?
Let’s start with the basics. Heart rate zones are simply different ranges of heart rates that correspond to different intensities of exercise. Zone 2 is typically about 60-70% of your maximum heart rate. For most of you, that’s a pace where you can comfortably hold a conversation. It might feel like you’re going embarrassingly slow, but trust me, there’s a method to this madness.
The Science Behind Zone 2
When you train in Zone 2, you're primarily using fat as your fuel source rather than glycogen (carbohydrates stored in your muscles). This is important because your glycogen stores are limited, and once they’re depleted, your performance plummets. By training your body to efficiently use fat, you can go longer and faster before tapping into those precious glycogen reserves.
One of the biggest impacts of Zone 2 training, that we don’t actually consciously know is happening, is mitochondrial adaptations. Mitochondria are the powerhouses of your cells, responsible for converting the food you eat into usable energy through a process called cellular respiration. These tiny organelles produce ATP (adenosine triphosphate), which is the energy currency your cells use for almost every function. Training in Zone 2 helps increase both the number and efficiency of your mitochondria. This means your body becomes better at producing energy, which is a game-changer for endurance athletes.
Benefits of Zone 2 Training
So what does this all mean in terms of your training and performance?
Improved Endurance: By increasing your mitochondrial density and efficiency, you’ll be able to sustain higher speeds for longer periods without fatigue.
Better Fat Utilisation: As mentioned earlier, Zone 2 training trains your body to use fat as a primary fuel source, saving your glycogen stores for when you really need them.
Enhanced Recovery: Lower intensity training is easier on your muscles and joints, reducing the risk of injury and allowing you to recover faster from harder workouts.
Heart Health: Training at a lower intensity strengthens your heart, improving its ability to pump blood efficiently without overstressing it.
Why You Shouldn’t Worry About Going Slow
I get it. It’s tough to see the benefits of running slow, especially when you’re itching to push your limits. I’ve been there. And it was hard for me to trust the process. But here’s the thing—you have to go slow to get fast. Think of Zone 2 training as building the foundation of your fitness house (I use lots of house analogies with regards to training!). Without a solid foundation, your house (or in this case, your performance) won’t be able to stand strong when the going gets tough.
Professional athletes spend a significant amount of their training time in Zone 2, typically around the 80/20 rule. It might feel counterintuitive, but this low-intensity training is what allows them to perform at such high levels during competitions. So, the next time you’re out on a long run and it feels like you’re barely moving, remember that you’re actually setting yourself up for faster times and better endurance in the future.
Finding Your Zone 2
To make the most out of Zone 2 training, you need to know your maximum heart rate. The best way is to do a test, whether it’s running or cycling, to work out what your max heart rate is. You can then work out your training zones from there. Using a heart rate monitor strap is more effective and accurate than wrist-based monitors on your watch so if you’re serious about training to heart rate zones, a strap can help you be more accurate during your training. It might take a bit of trial and error to get used to the pace, but once you do, you’ll start to notice the benefits.
Embracing Zone 2
Zone 2 training is a powerful tool in your training arsenal. By training at a lower intensity, you’re not just conserving energy—you’re building a stronger, more efficient engine that will power you through races with greater endurance and speed. So, embrace the slow runs, trust the process. And learn to love those easy days. I know I now love the easy sessions where there is no pressure on pace but just maintaining some consistency and time on my feet.
Remember, the journey to becoming a better triathlete is a long game. Keep training smart, stay consistent, and most importantly, learn to enjoy the ride!