Training Smarter, Not Harder: The Power of Zone 2
One of the most valuable lessons I’ve learned through endurance sports is that patience and consistency truly make a difference. Today, I want to talk about a key part of training that might take some time to get used to—both physically and mentally— but will build a strong foundation that supports everything else you do!
Yep. I’m talking about Zone 2 training — that easy, conversational pace that might feel too comfortable to matter. But here’s the secret: it’s one of the most effective tools in your endurance toolbox!Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
What Is Zone 2 Training?
Zone 2 refers to a specific heart rate zone — about 63–75% of your max heart rate. At this intensity, you can carry on a conversation and your breathing is steady. It's not flashy or fast, but it's where endurance magic happens.
Zone 2 is foundational. For busy athletes, it offers the highest return on time investment:
5 Key Benefits of Zone 2 Training:
1. Builds Aerobic Capacity
Zone 2 improves your body's ability to use oxygen efficiently. That means more energy, less fatigue, and a stronger engine for long distances.
2. Teaches Fat Burning
Training in this zone encourages your body to burn fat for fuel, sparing glycogen (carbohydrate stores) for when you really need it, like a late-race push or hill climb.
3. Increases Mitochondrial Density
Zone 2 training stimulates your body to grow more mitochondria (the energy factories in your cells). More mitochondria = more efficient energy production = you go longer, with less effort.
4. Improves Heart Efficiency
Over time, your heart becomes more efficient — pumping more blood with fewer beats. That leads to a lower resting heart rate and better performance across all intensities.
5. Reduces Stress & Speeds Recovery
Zone 2 helps regulate your stress hormones—especially cortisol—and is gentler on your joints, nervous system, and immune system compared to high-intensity workouts. It allows you to log more volume without wearing down.
How to train in Zone 2:
Use a heart rate monitor: Estimate your Zone 2 by calculating 63–75% of your max heart rate- a common formula is 220 - (.7 x age), then adjust based on fitness, or you can do a controlled field test. My favorite HR monitor is the Garmin HRM Pro Plus and it’s on sale now! If I rely on my Garmin watch alone, my heart rate can be up to 20 BPM higher- which is not an accurate read for training zones.
Run slow to get fast: You will feel like you're going too slow at first. Trust the process — consistency is key. I recall my coach continually commenting on my workouts, “SLOW DOWN!!”
Stick with it: Aim for at least 2-3 days of Zone 2 sessions per week, especially during base-building phases. It may take weeks or months, but when the benefits start stacking up, you’ll really notice the gains!
Zone 2 might not give you that instant “I crushed it” feeling, but if you stick with it, you’ll notice:
Better stamina
More energy in races
Less fatigue on long efforts
A faster pace at the same heart rate (a sure sign of progress!)
So next time you're out there, smile, breathe easy, and remember: slow is strong.
Young Life Triathlon 2019- where it all began!
I purchased a helmet the week before and showed up in a tankini with no shirt to pin my bib number on!
Many lessons were learned that day and I had a blast!
In 2019, I quickly got hooked on the variety that triathlon training brought into my life. It was such an exciting new challenge compared to what I was used to. At first, I wasn’t sure if the slow, steady workouts would actually do anything. Up until then, my routine was mostly high-intensity intervals or short, hard runs— often leaving me with knee and hip pain! Endurance training was a whole different world. But the more I stuck with it, the more I realized that progress doesn’t always come from going all out each workout. It’s really about patience, showing up consistently, and trusting the process.
I hope this offered some valuable insight into how Zone 2 training can support both your performance and your overall well-being!
