- Tag: Training Tips
What Is Zone 2 Training and Why Is Everyone Talking About It?
If you’ve been hearing about “Zone 2” cardio and are wondering what it is, here’s a guide from Altra Running. Zone 2 basically means running easy–and it has real benefits.
Whether you’re a road runner or a trail lover, Altra Running shoes for men and women are great for both easy runs and the toughest races. Use our Shoe Finder to match your goals with the best model, lace up, and get out there.
What is Zone 2 Cardio? Is it Good For Me?
“Zone 2” is the second of the five heart rate zones when it comes to cardio exercise. Zone 1 is the easiest, like your warm-up pace; Zone 5 is all-out exertion.
Zone 2 is a form of mild cardio exercise that sits around 60-70% of that max heart rate. It’s not very tiring, but it’s essential to building a base of cardiovascular fitness. Zone 2 is increasingly popular because it’s known as the fat-burning zone.
Unlike high-intensity cardio sessions where your body uses carbohydrates directly to burn for energy, sustained Zone 2 workouts draw on stored fat to keep you going. So if you spend enough time in Zone 2 week after week and eat a diet that corresponds to your health goals, you’re probably on your way to losing weight.
Zone 2 training is also easier to recover from than more intense workouts, because it won’t involve as much pressure on your muscles or joints.
Keep in mind that all heart rate zones have benefits, and more intense workouts will take less time and burn more calories overall. Everybody’s goals and bodies are different, but Zone 2 is still worth exploring.
By now it may seem obvious why Zone 2 is drawing so much interest around the internet and in fitness spaces of all kinds – but how do you know if you’re in it?
How to Know When You’re in Zone 2
Heart rate zones are measured as a percentage of the maximum heart rate that your body reaches during the most intense exercise. This max heart rate varies for everyone, but it’s easy to estimate:
- Subtract your age from 220. That’s an estimate of your maximum heart rate in beats per minute.
- Zone 2 is 60-70% of your max heart rate.
So if you’re 35 years old, your max heart rate is about 220 minus 35, or 185. That puts your Zone 2 heart rate between 111 and 130 beats per minute.
The rest of the heart rate zones are as follows:
- Zone 1: 50-60% of max heart rate
- Zone 2: 60-70% of max heart rate
- Zone 3: 70-80% of max heart rate
- Zone 4: 80-90% of max heart rate
- Zone 5: 90-100% of max heart rate
A complete training plan incorporates all five zones into your workouts, but some people place a greater emphasis on different zones, because each carries different benefits.
What is Zone 2 Training for Running?
If you wear a fitness watch for your runs, you can monitor your heart rate in real time. Your watch may even color your Zone 2 minutes in blue. But if you’re wanting to run in Zone 2 and you don’t have real-time access to your heart rate, use the “talk test.” While running, if you’re breathing a little faster than usual but can still hold a conversation, you’re likely in Zone 2.
Runners rely on Zone 2 for building a “base” of cardiovascular capacity that allows them to build speed by mixing with intense training. When you’re going out for easy miles during marathon training, it’s likely Zone 2 running that you’re doing.
Altra Running Shoes For Zone 2 Cardio
Altra Running shoes help you Stay Out There™ in any heart rate zone, including Zone 2. But any decently cushioned shoe that keeps you comfortable on long-range adventures is a great place to start.
For crushing miles in Zone 2, try our Torin Family. They’re bestsellers for a reason. Grippy and responsive, these road-focused shoes are great for everyday miles, thanks to a mid-level cushion. And a roomy toe box and zero-drop construction keep you comfortable and help build strength to sustain a lifetime of exercise.
Now that you’ve stopped wondering, “What is Zone 2 cardio?,” maybe it’s time to try it. Altra running shoes are durable and here for you mile after mile.
