What is Zone 2 Training, and How to Do It Right
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- čas přidán 12. 02. 2023
- Everyone from Peter Attia to the Global Cycling Network is talking about zone-based fitness training. It’s gaining popularity as a way to optimize your workouts and train like an endurance athlete, all while making sure you don’t work too hard. So we contacted a global expert to determine whether it’s worth the hype. What is Zone 2 training, and how can you do it effectively- no matter your fitness level?
Dr. Stephen Seiler is a professor at Norway’s University of Agder, and for decades he’s been researching the concept of the “polarized training” that separates training styles by lactate range and heart rate. Here, he explores the benefits of slowing down with Medcan CEO Shaun Francis.
For complete episode links and time-coded insights, visit the Eat Move Think episode 157 web page at the following: www.eatmovethinkpodcast.com/p...
If you’d like to see how Medcan can help you live well, for life, contact one of our dedicated client service specialists today at clientservice@medcan.com or 416.350.3621.
Eat Move Think is produced by Ghost Bureau: www.ghostbureau.com/
Him talking about more outwards attention and enjoying the birds and flowers is spot on. Just started with a heart rate monitor a couple weeks ago, that's exactly what I find myself doing. I can also feel when I start to cross that first threshold now. And you absolutely do start scanning systems and focusing internally. Makes sense that focus is a product of that because you are further engaging the CNS and stress response.
... That's a great explanation for zone 2 I haven't heard yet, " the brain starts going inwards..." as compared to conversation, listening to podcasts, etc. Thanks Guys
Such a great explanation! The brain starts scanning systems 😂 lol so true.
Very informartive, applicable, entertained talk! Thank you all! Greets from Mty, Mx.
Many thanks. That was great. Clear and detailed enough to be useful
Thanks
Really sketchy start with the local radio sound seaways and stuff but great content 👌
If you're an older (58) fitness fanatic and follow MAF training at 60-70%, that would put me between 95 and 100 bpm while in zone 2. That's walking slow. I can run for 45 minutes at over 165bpm.
How am I expected to walk slower than my 80 year old mom just to stay in zone 2 according to the MAF method?
Get tested in a lab
@@toddapplegate3988 Or buy a lactate monitor? I'm assuming that would be much cheaper than paying for testing at a lab.
Try using the Karvonen formula. It calculates your zones using Heart Rate Reserve. It's more accurate than MAF or 220-age. You need your true MaxHR and RestingHR. But yeah, testing in a lab is the most accurate.
Try to find out your Max Hr and then stay within 75% of that, that will be Zone 2. Jogging and adding in strategic walks to maintain HR should help initially. Overtime the Aerobic engine will get bigger and you'll be able to run within Zone 2. Also adding Interval training once a week is a good idea.
You can get really close to your max HR doing your own at home test (or at the gym) on a treadmill. Do your normal warm up, then for the session, start slow at 10:00 per mile and increase speed by 1 mph every minute until you get up to your 5k pace. Run your 5k pace for 5 minutes, then start increasing incline by 1% every minute after. You absolutely need to be wearing a chest strap monitor and you really need to give it your absolute all. Once done, check the data and you’ll have your zones. In the end, it wouldn’t be the end of the world if your max was 2 or 3 beats lower than your “real” max. It’ll barely make a difference and it’s better to be slightly off on the low side than the high side.
Is it possible to carry out intervals immediately after work in zone 2? What benefit or what disadvantage?

Absolutely. Essential, even. Due to the intensity of an interval session, a longer than normal warm-up is needed. It also allows the HR to get to the right level to prepare you for intervals.