The Power of Zone 2 Training Unlocked

The concept of Zone 2 Training has become a hot-topic lately, and for good reason. Cat Kom, Founder of Studio SWEAT onDemand, is a big fan and is here to share what it is, the benefits, and why everyone should incorporate it into their weekly fitness routine. You might even be surprised by one group of people who use Zone 2 training a LOT. Read on to find out.

What is Zone 2 Training?

If you train with heart-rate monitoring, ranges are broken down into zones based on maximum heart rate capacity:

• Zone 1 – 55-60%. Recovery, digestion, circulation, and conversation happen here.
• Zone 2 – 65-75%. Fat as fuel, metabolic flexibility, decreased blood pressure, and improves insulin sensitivity.
• Zone 3 – 80-85%. Improved circulation, improved aerobic capacity, carbs and fat as fuel, improved metabolism.
• Zone 4 – 85-89%. Train for competition, lactate tolerance, short bursts to improve recovery, improve heart rate variability (HRV).
• Zone 5 – 90-100%. Completely anaerobic. Build mitochondria in fast-twitch fibers, max power, and preserve fast-twitch fibers.

*the above are approximations

In Zone 2 you stay under your crossover point to Zone 3. You can breathe more easily and hold a conversation. When you cross to Zone 3, you burn carbs and fat (about 50/50), but in Zone 2, you’re mainly burning fat. In Zones 3-5, you may also start to build up lactate which leads to muscle fatigue. So if fat burning is your primary goal, Zone 2 (and some zone 3/4) is your place.

Bet you didn’t know this: For elite athletes, about 80% of their training is in Zone 2.

Examples of Zone 2 activities (remember, keeping your heart rate in 65-75% range):

• Elliptical
• Cycling
• Jogging
• Weight lifting
• Swimming
• Hiking

What about LISS, or Low Intensity Steady State workouts? These are often called “recovery workouts,” and we have a lot of them in the SSoD library. But these aren’t just for recovery. They can be Zone 2 also. Just keep an eye on your intensity and adjust accordingly. 

What are the benefits of Zone 2 training?

Benefit #1: Fat Burn

If you want to lose weight, you need a calorie deficit. Eat less or exercise more. When burning calories, 1 gram of fat = 9 calories; 1 gram of carbohydrates = 4 calories. In Zone 2, about 90% of your calorie burn is fat (versus about 50% in Zones 3 & 4).

Benefit #2: Increase in Mitochondria

The more mitochondria you have, the more ATP you have. ATP = energy use and storage. Mitochondria uses fat as its main food source. You’ll make more enzymes that break down fat as you produce more mitochondria.

Benefit #3: Increased Mitochondrial Efficiency

You’ll increase the rate of oxygen your body is able to use, increasing your metabolic flexibility (the ability to convert fat or carbs into energy). This also keeps your glucose levels down.

Benefit #4: Lower Resting Heart Rate

Increased heart efficiency and increased cardio health is a huge benefit to your overall health.

Benefit #5: General Health Benefits

Zone 2 training will: lower your blood pressure, reduce your chances of injury, increase insulin sensitivity, build endurance, and build flexibility, all benefiting your overall health and wellness.

Benefit #6: Prepare for Higher Intensity Training

Doing Zone 2 training makes you better equipped (see: build endurance) for training in Zones 3-5 at higher intensity.

Benefit #7: Longer Life Longevity

Why you don’t need to hit Zones 3-5 in every workout:

Well, we covered that already. Here are some other things to be aware of if you’re doing Zone training:

• Heart Rate Monitor – if you’re tracking with a heart rate monitor, and usually see a lot of Zone 4-5/Red Zone, check to be sure it’s accurate. Red Zone isn’t sustainable and you should only be able to tolerate it for 1-2 minutes at a time. Make sure your monitor is tight enough and positioned properly. Tattoos can even impact accuracy. Check your settings to make sure your resting and max heart rates are correct.
• Mindset – you don’t always need a “Crush This Workout!” mentality. Working out isn’t always a competition. When you remember to “work smarter, not harder,” head to Zone 2.
• Balance – if you exercise in Zones 4 and 5 too much, you increase the risk of injury. You’re burning 50% carbs and can even burn muscle at this level. 
• Lactic Acid – Zone 2 increases the rate of oxygen the body is able to use. It’s below the threshold for lactic acid formation. Lactic Acid is not good for your body. Doing more Zone 2 training improves your fitness capacity for workouts in higher zones.

For lots of amazing videos that help you crush calories, check out a Free Trial over on Studio SWEAT onDemand! Download the app, or if you happen to live in southern California, visit us in our San Diego studio.