Zone 2 training is everywhere – but what actually is it?
When it comes to fitness, there's always something new (and fun!) to learn about – and right now, zone 2 training is a hot topic of conversation. But what actually is zone 2 training, which exercises are best for getting into zone 2 and, well, is it even really worth it?
Keen to learn more about this type of exercise, we chatted to Tana von Zitzewitz, a PT and master trainer at Barry’s UK (y'know, the fitness studio responsible for Hell Week), to learn more...
What is Zone 2 training?
So, first thing's first! What the heck is zone 2 training? "Zone 2 training refers to a certain type of heart rate training which sits between 65 to 75% of your maximum heart rate," says Tana. "Zone 2 is generally known as 'aerobic base training' which can build a solid base of endurance." Basically, it's good for your heart health and for building up cardio stamina (you'll be able to run faster and for longer, that sort of thing).
As for where zone 2 sits on the zone scale, it's generally agreed that we all have five different heart rate zones – which span from zone 1 (which is when the number of heartbeats you have per minute is on the lower end of the scale, you'd be in this zone when you're just warming up or going for a super gentle walk) right up to zone 5 (which is when your heart is beating at 90 to 100% of its capacity, for example after you've whacked the treadmill right up and are dripping with sweat while running and unable to talk to anyone around you).
Zone 2 is one up from your lowest heart rate zone - meaning it's not dead hardcore - and is great for developing good cardiovascular health. More on that below...
What are the benefits of zone 2 training?
"Zone 2 training - when done correctly and consistently - can help to lower your resting heart rate, which will in turn help you to push yourself more when it comes to HIIT (high intensity interval) training," notes Tana. But why is a lower resting heart rate a good thing? Well, a lower resting heart rate indicates that your heart is working efficiently and able to pump blood around your body with less effort vs. someone who has a higher rate of beats per minute. The more beats your heart does, the harder it's working. Get it?
On the pushing yourself on the HIIT front, Tana ads, "For example during a Barry’s class you may be able to recover faster after each intense interval [if you regularly do zone 2 training], because your body can adapt quicker by utilising the oxygen in your body for both work and rest."
How do you know you’re in zone 2?
If you have a fitness tracker, such as a Fitbit or an Apple Watch, it should have the ability to measure your BPM (beats per minute) or heart rate zone – along with what percentage of your maximum heart rate that number is and which training zone you're in. You can work out your maximum heart rate/BPM by pushing yourself to run as quickly as you can, putting all your effort in. Check the numbers and work out your other zones accordingly.
But if you don't have a smart watch to help you, generally you can estimate whether or not you're doing zone 2 exercise based on whether or not your can easily hold a conversation while exercising and by your RPE (Rate of Perceived Exertion – A.K.A. how hard you feel you're pushing yourself out of ten). For zone 2, you want to feel you're sitting at around a 4 or 5 out of 10 in terms of effort. A light sweat, if you will. It may even feel easy to begin with but get more tiring as you continue on,
"During a cycling, running or rowing session in the aerobic zone you would still be able to hold a conversation with someone, or perhaps be able to sing along to a song, and it should feel more of a grind rather than a interval spike of intensity," explains the expert.
Is zone 2 training the same as steady state cardio?
Yep, pretty much! 'Steady state cardio' is another phrase you might be familiar with and also relates to building up your cardiovascular endurance, it means consistently keeping your heart rate elevated (but not to a crazy high extent!) for a period of around 20 to 30 minutes.
"During a zone 2 or a 'steady state' session, which is generally a conversational paced workout over 30 minutes or more, you will be predominantly using fat as a source of energy – which will strengthen your cardiovascular system," says Tana.
What exercises are best for zone 2 training?
A bit of a power walk, light jog, swimming or rowing are all great options. Trampolining, dancing and a moderately-paced skip could also count; really, it's about the amount of effort you're putting in to the exercise rather than the exercise itself. If you whacked the treadmill up to 15mph, that (for most people!) will take you to a much higher heart rate zone than say a 25-minute jog at 7mph.
"Zone 2 aerobic training can be transferred to most modalities, not only in running or cardio, but also in strength training too," adds Tana.
Remember, it's all about that RPE (Rate of Perceived Exertion) and how hard you're working, as opposed to which specific form of exercise you're doing.
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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