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:
- Long intermediate walking or cycling programs.
- Moderate walk /jogging efforts for transitioning walkers to runners.
- 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.
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 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
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