Zone 2 (Steady state aerobic zone)

This zone is typically around your aerobic threshold and acts to improve and enhance your cardiovascular fitness and optimizes fat utilization. This is one of the important zones for weight loss and health risk reduction. For endurance athletes this is the zone that typically includes your long slow distance (LSD) training. This zone represents a moderate continuous exercise intensity level with physiological benefits that include enhanced oxygen supply and more efficient use of oxygen (i.e., oxygen economy). Here cardiovascular strength is improved and endurance is enhanced. Exercise in this zone can be sustained for long periods of time optimizing calorie expenditure and the utilization of fat for energy to spare precious glycogen stores in the muscle. Recovery after training in zone 2 should take 8 hours or less. 

Key zone indicators:
A rating of perceived exertion (RPE) between 2 and 3
Comfortable pace but slightly deeper breathing than zone 1
Critical Power or pace (CP) for 180 or more minutes

Goals:
Beginners = Follow an interval pattern to adjust to the new zone 2 intensity.  Add 1-2 minutes to each up-interval every week while decreasing the down interval.  For a sample progression go to http://tinyurl.com/intervalprogress 

Higher fit = Adjust intensity of exercise to maintain heart rate at various levels within Zone 2 for prescribed mileage/duration (30-120 minutes). Objective here is distance rather than speed. Benefits include improved slow-twitch (endurance) muscle fiber development, enhanced cardiac output, respiratory endurance and better temperature control.

Sample zone 2 workouts:

1. Long intermediate walking or cycling programs.
2. Moderate walk /jogging efforts for transitioning walkers to runners.
3. Long slow day (LSD training) for endurance runners and cyclists preparing for a race or long event or to promote an increased ability to use fat for fuel.

Running
LSD day - Race distance preparation

• 5K race = 8-10 miles (50 to 110 minutes)
• 10K race = 10-14 miles (70 minutes to 2.5 hours)
• ½ marathon = 12-18 miles (95 minutes to 3.0 hours)
• Marathon = 16-25 miles (1.5 to 4.5 hours)

Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes for 15
seconds. Goal is 21 plus. To promote efficiency and prevent overuse injury.

Skill training/Strides. Warm up. On grass run 6 sets of 8x30 left-foot steps. Goal = 18-20 seconds. 90 seconds walk back recovery. Good form! Zone 1 cool down.

Cycling
Easy Ride in Zones 1-2, mostly Zone 1. Flat course. Low effort-light on pedals. Comfortably high rpm.

Ride in Zones 1-2 on your trainer using gears to simulate small rolling hills.

Ride primarily Zones 1-2 on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Skill training/Isolated Leg Training, ILT on trainer. After warm-up, alternate 20-60 seconds with 1 leg on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel  like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Cross Training
Keep intensities low while training in a variety of training modes that typically are not the same as your main target mode.  For example, cycling or spinning once or twice a week to break up your running program.

Swimming
Variety of aerobic interval sessions and form focus training.

Walking/Hiking
Walking a hilly course at a moderate to fast pace


FINDING YOUR ZONES


If you are unable to get tested in the lab you can estimate your zones by going online to…
Lactate Threshold Tester (estimator) at http://www.fitstop-lab.com/tools/intensityindex.htm or I can help you set-up your zones online at http://www.fitstop-lab.com/CMSpro.htm

Zone 1 (Active Recovery)

This “easy” zone is an aerobic and musculoskeletal base builder & is also used in active recovery. Training is generally continuous at about 55-70% of your maximal aerobic capacity and well below your lactate threshold. Benefits from this training level include lowered blood pressure, stabilized weight and improved muscle fitness and tone. This zone is often easier on your joints and muscles and therefore is appropriate for beginners or individuals wishing to begin to lengthen existing exercise bouts. Zone 1 training can also enhance musculoskeletal adaptations to promote quicker recovery from overuse or to prevent overuse injury. More typically zone 1 is used for active recovery after strenuous training days (or events) and between interval efforts. To determine your zones go and get tested at a reputable fitness lab. To schedule an assessment at the Fit Stop go to http://www.fitstop-lab.com/fitnesstesting.htm 
or you can estimate the zone using our Lactate Threshold Tester (estimator) at http://www.fitstop-lab.com/tools/intensityindex.htm 

The  zone 1 goal

Beginners = Prepares the aerobic and musculoskeletal systems for prolonged and eventually more intense forms of training.

Higher fit = Helps individual to recover from intense workouts by increasing blood flow to the muscles to help remove muscle soreness and free radical build-up that can lead to overstress and strain.

Example exercises and workouts in Zone 1

Active recovery

• Recoveries between intense interval training.
• Warm-up and cool-down sessions
• Recovery days in between hard effort days.

Foundation (Base training) phase for beginner exerciser. Starting with 1-15 minutes and progressing to 30-60 minutes or more.

Long easy walking or cycling programs

Easy walk /jogging efforts for beginning runners

Long slow day (LSD training) for beginner endurance runners and cyclists preparing for a race or long event (zones 1 & 2)

Running

• Very easy recovery jog/walk on a mostly flat course.
• Comfortable pace focusing on smooth and short foot strike.

Cycling

• Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals, comfortably high rpm focusing on pedaling skills. 
• After weights, spin on rollers, stationary bike, or indoor trainer. Heart rate in Zone 1. Comfortably high rpm. Stretch after. 

Swimming or water jogging at very easy effort levels.

Walking

• Walking in zone one would be a good pace (moderate to quick not strolling) on a flat course.  Slowing on the hills if necessary.

Some studies supporting active recovery to minimize recovery time from intense exercise.

J Sports Med Phys Fitness. 2012 Apr;52(2):122-7. (Active recovery better than massage and passive recovery)
J Sports Sci. 2008 Jan 1;26(1):29-34. (Active recovery faster than passive in swimmer performance)

Putting the squat together - a fun little video http://ping.fm/q0u0B