The workout that motivates you to exercise even more

Is Zone 2 Cardiovascular Endurance Training Right for You?

If you're looking for optimal wellness, you know that regular exercise is a fundamental pillar, right? And if you practice any type of cardiovascular endurance training, such as jogging, running, swimming, or cycling, you'll be interested in learning about Zone 2 training.

Zone 2 training is a modality that, although practiced for a long time, has recently gained recognition for its remarkable benefits, so relevant and motivating that it's worth incorporating into your exercise routine. Let me explain what it's all about and compare it to other types of training, along with what I suggest to help you stay in top shape throughout your life.

What is Zone 2?

Zone 2 is defined as an intensity range in which you work at 65–70% of your heart's maximum capacity. This intensity remains below the lactate threshold, helping to maintain fat as your primary energy source. The body maximizes fat oxidation while conserving its glycogen (sugar) stores, allowing you, depending on your training level, to exercise for longer periods of time before experiencing energy depletion.

This 65-70% intensity range can be determined by measuring a person's maximum heart rate (MHR) and calculating their heart rate reserve zone, which is actually very easy to calculate:  The formula requires subtracting your age from 220, which results in 100% of your maximum capacity and, in fact, it is not highly recommended to remain at this frequency for a long time.

In men: 220 – your age = 100% of your maximum capacity

According to cardiologist Martha Gulati, the most accurate formula for women is 206 – (0.88 x their age) = 100%.

That result you get, multiply it by 65 and then divide it by 100.  The result is 65% of your maximum heart rate.

Its 65% heart rate allows you to train safely, reducing the risk of damaging your heart muscle and laying a solid foundation for intense, sporadic workouts.

For those without a heart rate monitor, a good indicator of being in this zone is the ability to maintain a short conversation during exercise. Activities such as jogging, swimming, or cycling are ideal examples of training in this zone.

Benefits of training in Zone 2

Zone 2 training offers multiple benefits. It increases aerobic capacity, improving the body's efficiency in using fat as an energy source instead of relying on carbohydrates and proteins. This is not only beneficial for body composition but also helps keep your metabolism active for up to four hours after exercise. ( study )

Another benefit of training in Zone 2 is improved mitochondrial density and function, increasing your muscles' ability to efficiently utilize fat even during prolonged efforts. ( study )

In addition, it strengthens the cardiovascular system, reduces the risk of heart disease, and promotes significant mental well-being. ( article )

Zone 2 training is one of the different ways you can approach exercise and achieve tangible results.  I recently presented a video about NEAT, or calorie expenditure through activities that are not part of a structured exercise program.  Likewise, there is high-intensity interval training.  Let's compare Zone 2 with the others so you can clearly choose how to structure your training.

Zone 2 training vs. NEAT (Non Exercise Activity Thermogenesis)

NEAT refers to the energy we expend on daily activities that aren't formal exercise, such as walking, cleaning, or even standing. While NEAT is crucial for total daily caloric expenditure, Zone 2 training focuses on specifically improving aerobic capacity and contributing to cardiovascular health. The two approaches are complementary: while NEAT promotes an active lifestyle, Zone 2 training helps develop a solid aerobic base.

Zone 2 Training vs. High Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is characterized by short periods of maximum effort followed by rest. While this method can be effective for burning calories quickly and improving cardiovascular fitness, it has drawbacks, especially for people in our age group. The risk of injury and burnout is higher, and many may find it difficult to maintain this modality long-term. In contrast, Zone 2 training offers a more sustainable and safer option, ideal for building a solid base before incorporating high-intensity intervals.

Zone 2 Training vs. Extended Medium-High Intensity Intervals

High-intensity interval training also involves alternating periods of effort and rest, but with a focus on longer, medium-to-high-intensity efforts. While this type of exercise can be beneficial, Zone 2 training allows individuals to develop endurance and adaptability, which can make it easier to transition to more intense training without the same level of injury risk.

My Cycle Training Proposal

I recommend implementing a cycle-based training approach, alternating different types of exercises. For example, you can combine Zone 2 training with strength or HIIT sessions, allowing your body time to recover and adapt. This not only improves cardiorespiratory fitness but also minimizes the risk of plateaus or injury. Exercises such as jogging, swimming, or cycling, whether on a stationary bike or outdoors, are excellent options to incorporate into this cycle.

How to get started with simple steps to incorporate Zone 2 Training

If you're interested in starting to incorporate Zone 2 training into your routine, here are some simple steps to follow:

Know your Maximum Heart Rate (MHR):

To calculate your MHR, subtract your age from 220 (if you're male). For example, if you're 40 years old, your approximate MHR would be 180 beats per minute (220 - 40 = 180). This isn't accurate for everyone, but it's a good starting point.

Set your Zone 2:

Calculate 65-70% of your MHR. Following the example above, your Zone 2 would be between 117 (65% of 180) and 126 (70% of 180) beats per minute.

Choose your Cardiovascular Activity:

Choose an activity you enjoy, whether it's jogging, swimming, cycling, or brisk walking. The key is to allow for short conversations while exercising.

Use a Heart Rate Monitor if you can:

If you have access to a heart rate monitor, use it to ensure you stay in Zone 2. If you don't have one, remember that being able to speak a few words during exercise is a good indicator that you're at the right intensity.

Start with Short Sessions:

Start with 20- to 30-minute sessions, 2-3 times a week. As you feel more comfortable, you can increase the duration and frequency, always listening to your body!

Progressively Incorporate:

As you adapt to Zone 2 training, consider adding interval sessions or increasing the intensity. This will help you continue to challenge yourself and improve your fitness.

Listen to your Body:

Pay attention to how your body feels during and after exercise. If you experience excessive fatigue or discomfort, adjust the intensity and duration of your sessions.

Be Consistent:

The key to seeing results is consistency. Try to maintain a regular routine and don't get discouraged if you find it difficult at first. Over time, you'll notice improvements in your stamina and overall well-being.

Enjoy the Process:

Find joy in physical activity. Listen to music, join a group, or find a workout partner—for some people, this is important and makes them more committed to their goals. Exercise should be a rewarding experience.

Consult a Professional:

If you have any pre-existing medical conditions or are unsure about starting an exercise program, consider consulting a doctor or certified personal trainer. I am available and can answer questions and comments on my YouTube channel or via the "contact" section of my website www.johannakoelle.com .  We are here to help each other.

Zone 2 training is presented as an effective and sustainable strategy for those looking to improve their cardiovascular health and maintain an active lifestyle. By understanding and applying this modality, you will be laying the foundation for healthy aging and a better quality of life. I invite you to explore this approach in your exercise routines and find a balance that will benefit you in the long term.