Zone 2 Training: What is it and how do you run in Zone 2?
Zone 2 training has become a popular way to improve fitness and endurance, especially among runners. But what does it actually mean to train in Zone 2? How do you know what your heart rate should be and whether you are training at the right intensity?
What is Zone 2 training?
Simply put, Zone 2 training means exercising at a steady, comfortable pace where your heart rate is elevated, but the overall intensity remains relatively low. It should feel like exercise, but not like a hard workout.
When training with heart rate zones, exercise intensity is often divided into different zones. Zone 2 sits at a relatively low intensity and is a level you can usually maintain for a longer period of time.
An easy way to recognise Zone 2 is to focus on how it feels:
You start to feel warm and your heart rate increases.
You breathe faster, but your breathing still feels controlled.
You can still speak in full sentences.
The pace feels comfortable and steady.
You feel like you could keep going for quite a while.
This is sometimes called the talk test. If you can have a normal conversation without having to stop to catch your breath, you are usually around the right intensity.
What should your heart rate be in Zone 2?
There is no exact Zone 2 heart rate that works for everyone, as both maximum heart rate and heart rate zones vary from person to person. A common rule of thumb is that Zone 2 is around 60 to 70 percent of your maximum heart rate.
One simple way to estimate your maximum heart rate is to subtract your age from 220. If you are 30 years old, for example, your estimated maximum heart rate would be 190 beats per minute. This would put your approximate Zone 2 heart rate between 114 and 133 beats per minute.
Think of this as a good starting point rather than an exact number you need to stick to. Your actual maximum heart rate may be higher or lower.
If you use a sports watch or heart rate monitor, it can help you keep track of which zone you are in during your workout. Many watches calculate heart rate zones automatically based on your maximum heart rate, and you can often adjust these settings in the app.
Combine the numbers with how your body feels. In Zone 2, the pace should feel comfortable and controlled, and you should still be able to speak in full sentences. If the effort feels right and your heart rate is around where it should be, you are in the right zone.
How do I get started with Zone 2 running?
The goal of Zone 2 running is not to run as fast as possible. It is about finding a comfortable and steady pace that you can maintain for a longer period of time.
If you are a beginner, you do not need to run for the entire workout. Alternating between jogging and brisk walking is an easy way to keep the intensity at the right level.
Things to keep in mind:Start short. 20 to 30 minutes can be a good starting point if you are new to Zone 2 training.
Forget about speed. The right intensity matters more than your pace per kilometre.
Use the talk test. If you can talk without getting too out of breath, you are usually at a good intensity.
Do not be afraid to walk. Taking a walking break does not ruin the workout. It can actually help you stay in Zone 2.
Build up gradually. Increase the length of your workouts step by step as your body gets used to the training.
Start with a few minutes of brisk walking or easy jogging.
Gradually increase the pace.
Find a pace where you can still talk comfortably.
Slow down if your heart rate or effort starts to get too high.
Finish with a few minutes at an easier pace.
How long should you train in Zone 2?
There is no exact duration that works for everyone.
If you are a beginner, 20 to 30 minutes can be a good place to start. More experienced exercisers can often train for longer, for example 45 to 90 minutes depending on fitness level and the type of workout.
The most important thing is to increase your training gradually and adapt the duration to what your body is used to.
Common mistake: training too hard
A common mistake is letting an easy workout gradually become faster and more demanding.
Instead, try to keep your easy sessions easy.
If your heart rate gets too high, you can:
Slow down your running pace.
Walk for a short while.
Reduce the incline on the treadmill.
Lower the resistance on the bike or cross trainer.
Tips for zone 2 training
Start easy
Do not try to reach Zone 2 as quickly as possible. Let your heart rate rise gradually at the beginning of the workout.
Use the talk test
A sports watch can be a useful tool, but how your body feels matters too. If you can speak in full sentences, the intensity is usually about right.
Accept that your pace will vary
Hills, heat and fatigue can all mean that you need to slow down to maintain the same intensity.
Mix up your training
Swap a run for a cycling or cross trainer session from time to time to add variety while still working on your fitness.
Benefits of zone 2 training
Zone 2 can be a valuable part of a varied training routine.
Some of the benefits include:
Builds endurance. You train your body to work for longer periods of time.
Creates a strong fitness base. Easy sessions can build a solid foundation for other types of training.
Works well for longer sessions. The lower intensity often makes it easier to keep going for longer.
Complements interval training. Not every workout needs to be hard.
Can be easier to recover from. An easy cardio session is generally less demanding than a hard interval workout.
Adds variety. You can run outdoors, use a treadmill, cycle or train on a cross trainer.
Zone 2 running on a treadmill
A treadmill works well for Zone 2 training because it makes it easy to control both speed and incline.
Start easy and gradually increase the speed until you find a level where your heart rate settles. You can also increase the incline instead of running faster.
For some people, a brisk uphill walk is enough to reach Zone 2.
Focus more on your heart rate and how the workout feels than on the speed shown on the display.
Can you do Zone 2 training without running?
Yes. Zone 2 describes the intensity of your workout, not the activity itself.
You can train in Zone 2 with activities such as:
Cycling
Cross trainer
Brisk walking
Hiking
Rowing
Swimming
Cycling and the cross trainer can be especially good options for runners who want to continue building fitness while varying the type of load on the body.
On the cross trainer, adjust the pace and resistance until you find a steady level. On the bike, you can do the same by changing the resistance and cadence.
What should you wear for zone 2 training?
Because Zone 2 training often means moving at a more relaxed pace, it can be worth thinking a little more about what you wear, especially when training outdoors. You will still get warm, but perhaps not as quickly as during intervals or a high intensity running session.
Layering is a smart option as it makes it easy to adapt your outfit during the workout. Start with a functional, breathable layer next to the skin and add a long sleeve midlayer, sweatshirt or lightweight running jacket when it is cooler outside.
Choose shorts, tights or running trousers depending on the weather. Breathable training clothes with plenty of freedom of movement help keep you comfortable throughout the session.
A few simple outfit tipsThink in layers. This makes it easier to adapt your outfit to the temperature and weather.
Choose moisture wicking materials. They help you stay comfortable throughout the workout.
Dress for both the pace and the weather. During an easy run, you may need slightly more clothing than during a fast interval session, especially in cooler temperatures.
Do not forget the details. A comfortable pair of sports socks, a headband or a warm beanie can make a big difference. Moisture wicking underwear is also worth considering. At Björn Borg, you can find both performance underwear for men and sports underwear for women.
Training indoors? On a treadmill, bike or cross trainer, tights or shorts paired with a lightweight tank top or training T-shirt will often be enough.
For Zone 2 workouts, your outfit is mainly about staying comfortable from start to finish. Choose sports clothes that let you move freely and suit both the type of workout and the weather.