0
0
It is that time of year when most athletes build their base as they prepare for race season. But one mistake we see athletes make is not spending enough time training in Zone 2. In our experience, Zone 2 training is essential to improving your overall performance. Think of zone 2 as your “all-day pace,” a pace you could keep forever and ever without feeling completely spent.
How to Figure Out Your Zone 2?
If you have a smartwatch or a heart-rate monitor, you can figure out your zones pretty easily, but if you don’t, you can get a good idea by following this calculation:
First, calculate your max heart rate: 220 – age = maximum heart rate.
To calculate your zone 2: take 70-80% of your max heart rate.
The Benefits of Zone 2 Training:
A common misconception athletes have is – to get faster, a bulk of my training needs to be hard and intense efforts. While training in all zones is needed, don’t overlook the massive gains you can get in zone 2. Each training zone aims to elicit certain physiological and metabolic adaptations to improve the body’s performance.
Compete Faster and For Longer:
When training in zone 2, you train your body to compete faster and longer. This is due to increasing the density of the power source of your cells (the mitochondria). When you increase the size and number of your mitochondria, you have more energy available for longer workouts.
Improve Fat Utilization & Help Clear Lactate:
Zone 2 training will also improve your fat utilization. Your body will use fat as your fuel source and preserve your glycogen stores. This will, in turn, help improve your overall metabolic health and flexibility. Zone 2 training is excellent to train your body for clearing lactate build-up more efficiently during exercise.To give yourself extra support in zone 2, we recommend incorporating a low-carb drink mix while working out to keep your body in that fat-burning zone.
How much Zone 2 Training Should I Do?
You should always be incorporating zone 2 training. A good plan includes 3-4 days a week of zone 2 training in the first 2-3 months of pre-season training, followed by 2-3 days a week as the season gets closer and 2 days of maintenance once the season is full-blown.
