You should spend the majority of your time running in Zone 2. I’m sure you’ve heard this advice because it’s true. But that may have left you wondering what exactly is Zone 2 training, how do you use it and why is it so important?
Run slower to get faster. Sounds like an oxymoron, right? But that’s what zone 2 heart rate training is all about.
Plenty of elite athletes swear by it, and there’s a ton of scientific evidence to back up the claim that running the majority of your long runs in zone 2 can improve your performance, leading you to that PR you’ve been going for.
Today we’re going to help you better understand what it means to train in Zone 2, how it’s defined and why you should trust the benefits if endurance or long term training are goals.
What is Zone 2 Heart Rate?
Zone 2 heart rate refers to a specific intensity level in heart rate-based training. It’s generally considered to be at 60-72% of your maximum heart rate. This zone is often described as a “comfortable” or “conversational” pace, where you can carry on a conversation without gasping for breath.
*NOTE: Zones are calculated a variety of ways thanks to the confusion of different methods. In general, I would say Zone 2 is only up to 70% max, but for newer runners we actually need…
