When your coach suggests you “get into the zone”, he or she is not encouraging you to zone out but to focus on the intensity level of your training.

Zoning in

There are five generally acknowledged training zones, which correspond to an athlete’s maximum heart rate (HR max).

Zone 1 is considered the target range for warm-up and recovery work where you are working at about 50-60% of your HR max. Zone 5 is the target zone for short-burst speed training and should be about 90-100% of your HR max.

The sweet spot, the place where the magic happens, is Zone 2. Zone 2 is a moderate- intensity effort of about 60-70% HR max. This is where an athlete can develop and maintain a strong aerobic base and hone efficiency, while minimizing the risk of overtraining and injury.

Zone 2 is such an efficient load level that numerous studies have concluded it should represent approximately 80% of an athlete’s training regime.

It is that other 20% where high-intensity training intervals and strength training come into play, interspersed with adequate recovery sessions.

The 80/20 mix optimizes performance gains while mitigating the risk of overtraining.

Body and mind benefits

It’s not just the body that benefits from Zone 2 training. Enduring long sessions at moderate intensity cultivates mental resilience.

During a two-to-three-hour Zone 2 session, athletes learn to overcome discomfort, while building the psychological strength needed to meet challenges during competition. Additionally, the slower-paced nature of Zone 2 training can have a calming effect on the mind, reducing stress and promoting overall well-being.

By adopting Zone 2 training as part of a comprehensive training program, athletes can unlock their full potential and achieve their endurance sports goals.

Don’t zone out during your training, zone into Zone 2.

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