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The Truth About Zone 2 Training: Why It's Not the Ultimate Solution



Zone 2 training – you've likely heard about it, seen it all over training forums, or maybe even incorporated it into your own workout plan. It's been widely praised as the holy grail of endurance training, a powerful tool to boost your aerobic capacity, and an effective strategy to burn fat. And while there's no denying the potential benefits of Zone 2 training, it might not be the one-size-fits-all solution that it's often made out to be.


The popularity of Zone 2 training has soared in recent years, with endurance athletes singing its praises and citing impressive results. But amidst this hype, it's essential to understand that the effectiveness of training in Zone 2, or any other training zone, heavily depends on individual factors like your fitness level, training history, and most importantly, your specific goals.


In this post, we're going to delve into the nuances of Zone 2 training, debunk some of the common misconceptions, and help you understand why Zone 2 might not be the ultimate solution it's often portrayed to be. Let's break it down!


Why Volume Matters


Now, let's get to the heart of the matter. One of the reasons why Zone 2 training might not be yielding the expected results for you could be related to volume. Simply put, Zone 2 training tends to work best when you can dedicate a significant amount of time to it.


Why is that? Well, Zone 2 training is a low-intensity, high-volume approach. The physiological adaptations that improve endurance, such as increased capillary density and mitochondrial efficiency, occur over longer durations of sustained effort. This is where we can realise the benefits of zone 2 training, because of it's easy nature, you're able to do more work without the risk of injury.


But here’s the catch: not everyone has the time to spend hours each day running in Zone 2. If you're balancing work, family, and other commitments, you might only have 3-4 hours per week to dedicate to running. And if you're spending all of that time in Zone 2, you're missing out on the benefits of higher intensity training.


Why the 80:20 Rule Should be dependant on your training volume


One principle often associated with endurance training is polarised training and the '80:20 rule'. Polarised training suggests that 80% of your training should be at low intensity (essentially Zone 2), and the remaining 20% at moderate to high intensity. While this can be an effective guideline for high-volume athletes, it may not be applicable for everyone, especially those with limited training time.


Let's illustrate this with an example. The Ingebrigtsen brothers are top middle distance runners and to understand their success, a study highlighted how Jakob was running around 100 miles (160k) per week, with 20-25% of it being at a high intensity. This equates to 20-25 miles of moderate to high-intensity training. That's a significant volume of work at a high intensity, leading to substantial physiological adaptations.


On the other hand, if you're running three times a week, let's say a total of 15 miles, following the 80:20 rule strictly would mean only 3 miles at higher intensity. Even worse, the 80% - which is already limited - becomes very minimal, meaning you may not reap the significant benefits Zone 2 has to offer.


In cases like this, it could be beneficial to adjust the ratio, allowing for more high-intensity training. By pushing the intensity up, you can stimulate stronger adaptations and make the most out of your limited training time.

Training Intensity Distribution

It's clear that volume is key to endurance performance, and the take-home message here is simple: while Zone 2 training and the 80:20 rule have their merits, especially for high-volume athletes, they're not one-size-fits-all solutions. Balancing volume and intensity based on your individual circumstances is crucial to maximise your training outcomes.


To help you understand training volume and intensity, make sure you download your free Running Playbook


Get your hands on our comprehensive Running Playbook today! Packed with in-depth guidance on training strategies, workout structures, and more – it's the ultimate resource to accelerate your running performance.





Effective Training Incorporates Variety


While Zone 2 training indeed has its benefits, it’s just one piece of a complex puzzle that makes up your training regimen. Sticking too rigidly to a single training zone, like Zone 2, can potentially limit your progress. Here's why.


Incorporating a variety of training zones into your plan is essential for complete athletic development. Each training zone targets a different physiological adaptation, and neglecting any of them can leave gaps in your fitness profile. For instance, Zone 4 is beneficial for improving your lactate threshold, and Zone 5, although demanding, is perfect for boosting your VO2 max – key metrics for endurance performance that Zone 2 training alone won't optimally develop.



Heart rate training zones


By consistently staying in Zone 2, you might be missing out on the unique benefits offered by other zones. Even more, this could lead to a fitness plateau, as your body adapts to the stress of the same training stimulus repeatedly. Remember, variation is key to continual progress.


Moreover, it's essential to understand that Zone 2 training, by design, demands a significant volume to be effective. If you're unable to commit to the hours required, you might be better off distributing your effort across other zones. This way, you could still achieve meaningful improvements in your performance without having to run a marathon every week!


So, in essence, a balanced, well-rounded approach to training zones – one that aligns with your specific goals, fitness level, and lifestyle – will likely serve you better than adhering to Zone 2 dogmatically. After all, successful training is never a one-size-fits-all solution; it’s a tailored strategy that evolves with you.


Conclusion - It's not just a zone 2 world


Zone 2 training, while valuable for developing aerobic endurance and promoting recovery, is not the be-all and end-all of running training. Without doubt, volume is key for success, however emphasising tjust easy training, especially if you're unable to commit to high training volumes or if your goals are more diverse, can lead to stagnation and missed opportunities for performance enhancement.


Instead, consider a more balanced approach, one that integrates all training zones and aligns with your unique circumstances and objectives. While Zone 2 might hold a prominent place in endurance lore, remember that it's just one piece of the training puzzle.


No matter what zone you're training in, the key is consistency, variety, and strategic progression. By understanding and respecting the roles of each training zone, you can harness their collective power to drive your performance forward.


So next time you lace up your running shoes, remember: it's not a Zone 2 world. Embrace the entire spectrum of training intensities, and you'll set yourself up for well-rounded fitness and enduring success.

As always, feel free to reach out if you have any questions or need guidance in your training journey.


Serious about Improving Both Your Running and Lifting Performance?


Box Perform is your solution! With our dedicated coaching, personalised training plans, and rigorous performance testing including VO2Max, we provide you with the scientific insights to understand your body and optimise your training. Are you ready to achieve your hybrid performance goals with evidence-based methods?





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