´Zone 2´ training is now in vogue and generating the most curiosity amongst the fitness community, but endurance athletes have been well aware of the benefits of training in zone 2 long before this. I have tried to define Zone 2 and give practical measures you can use to ensure you are training in it.
Why? Its well known that in order to optimise endurance performance 80-90% of total training volume needs to be in this zone which may sounds counterintuitive given the old ´no pain no gain´ mantas of the past!
Summarised from exercise physiologist Iñigo San-Millán: Zone 2 it is the exercise intensity that you are stressing mitochondria (power house of the cell) and oxidative capacity to the most. Recruiting mainly type 1 muscle fibres (slow twitch) , mobilising the highest amount of fat its this level of intensity that stimulates the mitochondrial function the most.
How do you know you are in Zone 2: from most to least scientific:
LACTATE: Zone 2 is defined as the highest metabolic output/work that you can sustain while keeping your lactate level below two millimole per litre.
HR: Find max HR (through a series of hill sprints for example) and c70-80% of this is roughly your Zone 2 ceiling. As your cardio fitness improves, you should see your running speed increase while your heart rate stays roughly the same. You are essentially taking the same amount of energy and turning into more power output!
PACE: Run a flat out 5km, find your average pace say 4min per km. Add 60-90sec on this pace per km and this range will likely be your Zone 2 running pace.
RPE: Rate of perceived exertion: Zone 2 should feel 4-6/10 if 10 was very very hard and 1 was very easy. Of course for longer sessions the effort will increase slightly and its a range.
CHAT: Find the fastest pace in which you can hold a slightly strained conversation with someone or the pace you can hold whilst breathing through the nose only.
So, to get faster - you may need to go a lot slower first....
If you are looking to delve more into the science its worth checking out
Iñigo San-Millán podcasts with Peter Attia.
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