Zone 2 Work Will Make You Faster

The myth of training at a high intensity every single time you workout or perform to gain advantage is dead.

When you push your body to its limits every time you hop on the bike, step on the track, or execute a workout, you are putting unnecessary stress on your body. This unnecessary stress can lead to chronic fatigue, injuries, burnout, and poor performance. Pushing your body to the redline every session is what is causing you to fade in your races.

What you need to do is incorporate Zone 2 work into your plan. Zone 2 work is a cardio activity at an easy, conversational pace. If you have a way to track this during workouts (Garmin, Polar, Apple, Coros, etc), that is great. Here is how to find your Zone 2 range.

First you have to find your max heart rate which is done by subtracting your age from 220. Now finding your exact Zone 2 range is done taking 60% of your max heart rate (low end of Zone 2) and then 70% of your max heart rate (upper end of Zone 2). Here is an example:

1. Max Heart Rate Calculation: 220 - 26 = 194

2. Find Lower End of Zone 2: 194 x .60 = 116.4

3. Find Upper End of Zone 2: 194 x .70 = 135.8

4. Zone 2 Range = 116.4 - 135.8

Zone 2 is important because this is what builds your base and your basic level of endurance. It teaches your body to burn fat as energy during activity. It teaches your body to run efficiently. Now, here is the caveat.

You still need to incorporate the high intensity work into your plan. 80% of your training is Zone 2 and 20% is high intensity (Zone 4 & 5). Most people do not improve because they are in the gray area, Zone 3. Stop guessing. Do not try to incorporate this into your plan all by yourself. Click below to find your training gaps and start executing like an elite

Find Your Training Gaps