Zone 2 Training: What is it, and should you be doing it?

Do you hate HIIT? Not a fan of CrossFit?

Don’t worry. Zone 2 training can deliver the feel-good fitness boost without making you dread training. We know, it sounds too good to be true. But listen up, it’s not. Zone 2 training can deliver impressive results without the physical or mental strain often associated with intense, short-burst workouts. If you’re an avid podcast listener, you’ve probably noticed that this style of training has gained popularity thanks to the likes of Peter Attia of The Drive, Andrew Huberman of The Huberman Lab, and Simon Hill of The Proof.

The science behind Zone 2 training is interesting. This form of training involves moderate, steady exercise that can offer profound benefits for endurance athletes and fitness enthusiasts.

We’re going to tell you why you should make Zone 2 your new number one!

In simple terms, Zone 2 cardio is one of the five heart rate zones. This Zone requires 60 to 70% of your max heart rate, meaning you are performing at a lower-intensity endurance pace without intervals. Ditch the HIIT because Zone 2 is a slow, steady form of exercise that you can maintain for a long period of time without over-exerting yourself. Picture a Sunday morning run with your mate where you can still enjoy a casual chat while you jog (McPhillips, K., 2023).

When you hear about Zone 2, you’ll often hear about the mitochondria, too. The mitochondria are the powerhouse of the cells, with the main function being to generate energy in the form of ATP. For all the fitness enthusiasts out there who want to understand how their body works, it is essential to understand the concept of ATP synthesis. The way ATP works is fascinating. It converts energy from food into a source that can be used by the muscles to perform various activities (Rogers, K., 2024).

This is where the significance of Zone 2 training comes in. Zone 2 training helps to increase the number and efficiency of mitochondria and has been acknowledged for its benefits in helping to break down fat and glucose to produce more energy. In easier terms, it can help you lose weight and improve endurance. This integration of Mitochondria andZone2 training may sound complex, but it's certainly worth understanding as it can help you take your overall fitness routine to new heights (Presto, G., 2023).

As we said above, the mitochondria are commonly known as the powerhouse cell. This incredible organelle plays a crucial role in powering all the cells in our bodies. The mitochondria use three primary methods to create energy in the form of ATP. Adenosine triphosphate is synthesised into the mitochondria during cellular respiration through three primary pathways. The three key methods for ATP generation include:

Glycolysis: This is the metabolic pathway in which glucose is converted into pyruvic acid through numerous chemical reactions.

TCA Cycle: Also known as the Krebs cycle or citric acid cycle, the TCA cycle is the main source of energy for cells and is also important for aerobic respiration.

Oxidative Phosphorylation: This process occurs in the mitochondria, where ATP is synthesised through the movement of electrons across the mitochondrial cell membrane (BYJU’S. n.d).

You probably get sick of hearing about how this part of your health is so important and that part of your health is crucial, and that you need to be taking better care of X, Y, and Z. Well, one more won’t hurt. Your mitochondrial health is absolutely vital.

When the mitochondria are not functioning correctly, it can lead to various illnesses and issues. This is why it's crucial to understand the importance of the mitochondria in our bodies. Over the past two decades, mitochondrial function in health and disease has become increasingly prominent. Not only are the mitochondria responsible for storing calcium (which is crucial for everything from muscle function to hormone signalling), but they also play a powerful role in cell death, which is the process where old or broken cells are destroyed or cleared away. By fulfilling this duty, the mitochondria can play a role in disease. The DNA within the mitochondria is more vulnerable to damage, and free radicals produced during ATP synthesis can cause damage to the mitochondria. When the mitochondria stop functioning, the cells they occupy are starved of energy, which can cause numerous issues, especially in cells that need the largest amount of energy. This can provoke a variety of symptoms, including everything from loss of muscle coordination to weakness, vision and hearing problems, learning disabilities, heart, liver, or kidney diseases, and neurological problems (Newman, D., 2023).

We keep talking about zones, so let’s actually run through what each zone represents.

Zone 1 is the easiest zone to achieve, requiring only 50 to 60% of your maximum heart rate. This zone represents the first stages of a walk or run, where you experience slight resistance as your muscles warm up (Travers, C., 2024).

In Zone 1, about 85% of the calories burnt are fat, although you burn fewer calories at his level of intensity (Cleveland Clinic. 2023). 

Zone 2 is the most popular zone for cardiovascular activity and is often referred to as base training. ThisZonesets you at about 60 to 70% of your maximum heart rate, which is a good range for endurance training. As we said earlier, think of this zone as a morning run that allows you to maintain a steady conversation (Travers, C., 2024).

At Zone 2, around 65% of the calories you burn are fat, but your body will begin to use carbohydrates to sustain your performance (Cleveland Clinic. 2023). 

Zone 3 training advances to the 70 to 80% max heart rate range and is on the higher end of aerobic training. If you were running in this zone, you would be able to speak in shorter sentences and may start to feel winded (Travers, C., 2024).

In Zone 3, roughly 45% of the calories you burn will be fat, but your body will rely on carbohydrates and protein to fuel you (Cleveland Clinic. 2023). 

Zone 4 is when you start putting in a serious effort, using 80 to 90% of your max heart rate. This crosses from aerobic and endurance to anaerobic. This is when you’re doing short bursts of sprints or high-intensity exercise that you can only hold for a few minutes. This is when it starts to sound like that HIIT that we hate so much (Travers, C., 2024).

Zone 4 is when your body stops burning fat for fuel. This is when your body will depend primarily on carbohydrates, along with the aid of protein, to fuel your performance (Cleveland Clinic. 2023). 

Zone 5 is when your performance hits its peak. An average athlete will only briefly hit Zone 5, which is about performing an all-out sprint at 90 to 100% of your maximum heart rate. You will know you have hit Zone 5 if you can only maintain the level for 15 to 30 seconds. Zone 4 and Zone 5 both require more recovery time due to the physical demand (Travers, C., 2024).

Zone 5 is very much the same, with your body leaning on carbohydrates and the help of protein to fuel you (Cleveland Clinic. 2023). 

Achieving your fitness goals requires effective training, and that's why Zone 2 training is gaining popularity. Zone 2 training is beneficial because it promotes aerobic endurance and better performance and supports fat oxidation. If you're looking to enhance your fitness level gradually, boost endurance, or simply achieve your workout goals, Zone 2 training is the way to go! It might not feel like it’s doing much compared to your spin class of CrossFit course, but trust us, it does!

Let's take a look at some of the key benefits that make this form of training so enticing!

One of the best benefits of Zone 2 training is the way that it can help to improve your overall performance. A key way that this is achieved is by helping you build your aerobic capacity.

Have you ever heard the term VO2 max before? It's a popular measure of aerobic exercise, and while it might sound complex, it’s an important metric to understand when it comes to improving your performance and output. Your VO2 max is the maximum amount of oxygen that your body can use at once, and it can be a good indicator of your fitness. Many people associate VO2 max with HIIT training, but consistent training in Zone 2 can improve oxygen capacity and, ultimately, your performance. A 2018 study of 120,000 people found that those with a higher VO2 max lived longer, which showcases the benefits it can offer to your heart and aerobic capacity (Presto, G., 2023).

Athletes, triathletes, and endurance enthusiasts often rely on VO2 max to track their progress and improve their performance. By increasing your VO2 max, you can take your fitness to the next level, and achieve your goals with greater ease. 

As we age, our body experiences a decline in mitochondrial function, contributing to a variety of health issues ranging from type 2 diabetes to cancer, as we touched on above. An inactive lifestyle can also worsen this decline, causing it to happen at a faster pace. The solution to improving mitochondrial function is Zone 2 training. By incorporating this type of training into our routines, we can improve our overall health and decrease the risk of diseases that are linked to poor mitochondrial function (San-Milan, I., 2023).

Mitochondrial function is paramount for good health, and exercise is one of the most effective ways to improve it. While HIIT has been celebrated for its ability to stimulate mitochondrial growth and improve function, Zone 2 exercise has proven to be much more sustainable and equally effective in generating improvements in mitochondrial function. By increasing the number of mitochondria and improving their efficiency, Zone 2 exercise supports metabolic flexibility (Memme, J et al., 2019).

If you’re trying to lose weight, you may be surprised to learn that exercising at a Zone 2 capacity is actually one of the most effective options. While you might think full-intensity sprinting will yield more results, your body actually uses fat as a primary fuel source in Zone 2, while higher-intensity exercise uses carbohydrates.

Zone 2 training lies just beneath your aerobic threshold, making it an effective way to tap into your body's fat stores. By focusing on this zone, you are encouraging the mitochondria to produce more ATP, which, in turn, means improved fat burning. You will also be improving your metabolic flexibility, which refers to the ability to utilise fat and glucose as an energy source. Not only does this lead to better performance, but it is also a more efficient way to fuel your body during exercise. It's important to remember that Zone 2 training is not only effective but necessary for building endurance and improving your overall athletic ability. So, next time you hit the treadmill or hop on your bike, remember to slow down and let your body tap into its fat-burning potential (Luks, H., 2023).

When it comes to training, sustainability is key. While HIIT may be all the rage, it can be tough on the joints and may not be realistic for everyone, especially those just starting out. That's where Zone 2 training comes in. By keeping the impact low and the commitment manageable, this form of training is a more sustainable option.

And the more sustainable your training, the easier it is to keep going in the long run. Plus, with lower physical impact, you can reduce your risk of injury and get back to your training routine faster. So if you're looking for a way to support your health and fitness goals while also being mindful of your body's needs, give Zone 2 training a try.

Training your body through Zone 2 cardio is an impactful way to increase endurance and cardiovascular health. This zone involves a moderate level of physical exertion, where you can easily hold a conversation without feeling completely breathless. Some exercises that fall under this category include brisk walking, cycling, swimming, rowing, elliptical training, and the stair master.

The key here is consistency and discipline. By sticking to a regular routine, you'll begin to notice significant improvements in your stamina and endurance. Most importantly, it is a sustainable, low-commitment option that is easy to fit into a busy schedule. It can bring great peace of mind, especially if you feel like you live a stressful life. Grab your runners, pick a good playlist, and embrace a casual Zone 2 jog for 30 minutes.

If you want to maximize the benefits of cardiovascular exercise, you must train within the right zone. But how do you know if you're actually in Zone 2? The answer is simple: look at your heart rate.

To calculate your Zone2 range, you'll need to determine your maximum heart rate first. Don't worry; it's not complicated—just multiply your age by 0.7 and subtract it from 208. From there, you can calculate your Zone2 heart rate range as 60 to 70% of that number. That gives you the target range you should aim for during your cardio workouts. You could also just wear a fitness tracker if you have one.

Keep in mind your individual heart rate range may vary slightly based on factors like fitness level and overall health. With the right calculation and a clear understanding of your body, you can confidently train in Zone 2 to see the results you desire.

Here is a  Target Heart Rate Calculator  that you can use to make life easier.

Zone 2 training is a valuable tool that should be considered by anyone looking to improve their overall fitness level. By training in this target heart rate zone, you can increase your endurance, improve your fat-burning abilities, and enhance your overall cardiovascular health.

Additionally, Zone 2 workouts can serve as a low-impact alternative to high-intensity training programs, providing your body with the necessary recovery time between more intense workouts. Whether you are an experienced athlete or just starting out on your fitness journey, incorporating Zone 2 training into your routine can help you reach your goals and achieve peak performance.

If you’re planning on becoming a regular Zone 2 trainer, you will need to make sure you are fuelling yourself. Don’t worry; we’ve got you covered. Visit us in-store or reach out online, and our friendly team will help you find the best supplements to fuel your performance. From  Pre-Workouts  and  Thermogenics  to fuel your next run,  Electrolytes  and  Amino Acids  to support your hydration and endurance, and  Protein Powder  to support your recovery, we’ve got you covered with our range at ASN!

Zone 2 training is a valuable tool that should be considered by anyone looking to improve their overall fitness level. By training in this target heart rate zone, you can increase your endurance, improve your fat-burning abilities, and enhance your overall cardiovascular health.

Additionally, Zone 2 workouts can serve as a low-impact alternative to high-intensity training programs, providing your body with the necessary recovery time between more intense workouts. Whether you are an experienced athlete or just starting out on your fitness journey, incorporating Zone 2 training into your routine can help you reach your goals and achieve peak performance.

If you’re planning on becoming a regular Zone 2 trainer, you will need to make sure you are fuelling yourself. Don’t worry; we’ve got you covered. Visit us in-store or reach out online, and our friendly team will help you find the best supplements to fuel your performance. From  Pre-Workouts  and  Thermogenics  to fuel your next run,  Electrolytes  and  Amino Acids  to support your hydration and endurance, and  Protein Powder  to support your recovery, we’ve got you covered with our range at ASN!

McPhillips, K. (December 2023). ‘Why Easier Efforts May Just Improve Your Cardiovascular Health’. Peloton The Output. https://www.onepeloton.com/blog/zone-2-cardio/

Rogers, K. (March 2024). ‘Mitochondrion’. Britannica. https://www.britannica.com/science/mitochondrion

Presto, G. (November 2023). ‘The metabolic benefits of slow, steady Zone 2 exercise’. Levels Health. https://www.levelshealth.com/blog/the-metabolic-benefits-of-slow-steady-zone-2-exercise

BYJU’S. (N.d). ‘What are the three ways in which ATP is generated? https://byjus.com/question-answer/what-are-the-3-ways-atp-is-generated/

Newman, T. (June 2023). ‘What are mitochondria’. Medical News Today. https://www.medicalnewstoday.com/articles/320875

Travers, C. (March 2024). ‘Want to Plan Your Workouts More Effectively? Zone Training Can Help’. Peloton The Output. https://www.onepeloton.com.au/blog/training-zones/

Cleveland Clinic. (December 2023). ‘Heart Rate Zones Explained’. https://health.clevelandclinic.org/exercise-heart-rate-zones-explained

San-Milan, I. (March 2023). ‘The Key Role of Mitochondrial Function in Health and Disease’. MDPI. https://www.mdpi.com/2076-3921/12/4/782

Memme, J et al. (November 2019). ‘Exercise and mitochondrial health’. The Physiological Society. https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP278853

Luks, H. (December 2023). ‘Zone 2 Heart Rate Training For Longevity and Performance’. Howard J. Luks, M.D. https://www.howardluksmd.com/zone-2-hr-training-live-longer-less-injury/