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1 2 3 4 workout11/10/2022 ![]() ![]() If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.), you’ve recently gone through a bout of chronic overtraining, or are on regular medication, subtract an additional 10.Step 2: Modify this number by selecting from the options below: Real quick. A basic way from Phil Maffetone to calculate what that zone 2 upper threshold is as follows: Think of it as going for a jog while you can still hold a conversation – somewhere between 60-70% of your maximum heart rate. The purpose behind Zone 2 training is to be able to sustain a pace just below your aerobic threshold for 30+ minutes. Zone 2 training is typically the lowest zone used for training purposes. Think of it this way… what’s the strongest part of the tree, the trunk, or the branches? Let’s just say Zone 2 is the tree trunk to your aerobic ability, Fran is the acorns. (Read: Why Now is the Perfect Time to Fall in Love with Aerobic Zone 2 Training) ![]() It is not the Fran’s, the Isabel’s, the Jackie’s, etc. No…but Zone 2 work just might be what you’re missing in your road to physical awesomeness. ![]() Let me just begin by saying…this is NOT the sexy stuff. Zone 1 is basically your everyday living, walking around, not doing anything overly active. When training at this intensity, you should be able to easily carry on a conversation with your training partner. We also refer to this as the ‘recovery zone’. Let’s do a quick review of the 5 Heart Rate Training Zones to give you a little background and theory on why your training plan should include workouts in all five zones, not just your favorite fun-zones. By being able to understand and control what one you are training in, you are able to better target your needs whether they be recovery, fat loss, or to cover 100 miles in your upcoming race. When we talk about heart rate training zones, what we are describing and measuring is the intensity at which your body is using its aerobic metabolism system to produce energy from fat and glycogen. Getting to Know the 5 Heart Rate Training Zones ![]()
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