Spice Up Your Zone 2 Training!
Resilience in athletic performance
Zone 2 training has been the subject of some hot debate among my colleagues recently - who should do zone 2 training? Why do zone 2 training? What are the benefits? So I have been doing a little digging into these questions.
First of all, what is “Zone 2 training”? There are 5 heart rate zones of intensity based on a percentage of your maximum heart rate. Maximum heart rate is classically defined as 220 - age. However, this can be very inaccurate, especially in older individuals. There are various alternative formulae to use, however, the greatest accuracy can be obtained from data from a heart rate monitoring device such as a WHOOP strap, Aura ring, Wahoo chest strap, Garmin, etc. To learn more about the science behind the maximum heart rate calculation, check out this 5-minute read by Joe Clark from Thrive.
Once you have calculated your maximum heart rate, Zone 2 is defined as the range between 60% and 70% of your maximum heart rate.
Citation: American College of Sports Medicine
Now that we know what Zone 2 training is, who should do it? and why should we do it? My biggest pet peeve as a specialist in mid-life female athletic performance is that many in the information abyss like to paint us with one broad brushstroke, when we, as midlife female athletes, are all SO DIFFERENT!!!!! There is no “one-size-fits-all”.
If you are an endurance athlete, you, by necessity, need to train in zone 2 to achieve the long distances demanded by events such as marathons and triathlons. These athletes have tremendous oxidative capacity, that is, the ability to use oxygen as a substrate for energy production. These athletes, could benefit from adding higher intensity, shorter duration sprint intervals (zones 4 and 5) to their training programs to help improve their glycolytic capacity - the ability to use glucose as a substrate for energy production. Training both of these energy systems promotes resiliency in athletic performance, supports cognitive health, and increases muscle power by stimulating the fast-twitch Type II explosive fibers that are required to move fast at high intensity. This is especially important for mid-life women, where hormonal changes are contributing to loss of muscle strength and power.
On the flip side of the athletic spectrum are the power athletes whose sports demand explosive use of power at high intensity for short durations. These are your CrossFitters who see an 800m run in the workout and cringe (Yours truly!). These athletes have tremendous glycolytic capacity and are very efficient in utilizing glucose as a substrate for energy. These athletes (myself included) live in zone 4 and zone 5 heart rate zones and may even report difficulty maintaining their heart rate in the zone 2 range. These athletes could benefit from including zone 2 sessions into their training to help improve their ability to use oxygen for energy to promote performance resilience.
From personal experience, I am a CrossFitter, and when I started training for 5k running and more recently for a 10 mile road race, I started adding zone 2 training to my schedule. Within 3-6 months of consistent longer distance running (more than 800m!) and zone 2 training, I saw a notable improvement in my CrossFit performance, and my average heart rate variability (HRV) jumped a solid 10 points!
For some great science reviewing the sex differences behind the benefits of zone 2 training and oxidative and glycolytic capacities, check out this article from Dr. Stacy Sims “What Women Need to Prioritize Instead of Zone 2” and this 7-minute YouTube video podcast interview: “Should Women Skip Zone 2 Training?”
Where do we land on this issue? There is a time and a place for Zone 2 training, and the benefits depend on your current training regimen (are you an endurance or power athlete), athletic goals, and biological sex. If you are neither a power nor endurance athlete and are interested in general health and longevity, training in both oxidative and glycolytic energy systems will set you up for a future of athletic resiliency, longevity, and vitality!
Today’s workout is a modification of a zone 2 CrossFit-stye workout designed by Train FTW. It is 50 minutes long. Enjoy this active recovery day!
TIP! Some of these movements may elevate your heart rate more than you think! If you don’t have a heart rate monitor, keep exertion to a conversational intensity. Slow the pace of the repetitions, use light weights, and take frequent short breaks if you sense that you are going beyond this intensity. Another great trick my amazing Coach, Erika Snyder, suggested was to do the workout with the mouth closed, breathing through the nose. But if your nostrils start flaring like a bull, slow it down!
Warm Up
5 minutes easy bike, run, brisk walk, or check out the “Chan Warm-Up” from Train FTW
Movement Practice
Take 5-10 minutes to select your options for the workout and practice 5-10 repetitions of each movement. Again, this is a lower-intensity workout so your options should feel relatively easy during practice.
Workout
** If you don’t have a full hour, do 1-2 rounds (instead of 3) of the first 2 segments and finish with the 12-minute AMRAP.
3 rounds
4:00 ZONE 2 bike, run, row, or box step up on a low box
0:30 half-kneeling dumbbell (or kettlebell) shoulder press right arm (light-medium weight, easy pace)
0:30 half-kneeling dumbbell shoulder press left arm (light-medium weight, easy pace)
1:00 rest
3 rounds
4:00 ZONE 2 bike, run, row, or box step up on a low box
0:30 Oblique twist to the right side (Do not alternate. Starting from the middle using a light plate/dumbbell twist to the right, back to the middle, to the right, to the middle, and so on for 30 seconds).
0:30 Oblique twist to the left side (starting from the middle using a light plate/dumbbell)
1:00 rest
AMRAP 12:00 (As many rounds as possible in 12 minutes)
100 single under jump rope (easy zone 2-3 pace) or simulated jump rope
20 kettlebell swings - swing to EYE LEVEL (alternative: dumbbell swings) - light-medium weight
15 dumbbell shoulder press (light to medium weight - all repetitions confidently unbroken)
Cool Down
One thing that so often takes a back seat for busy people is cooling down. But not today! Warming up and cooling down is self-care for your body and mind. Round out today’s recovery workout with a stress-relieving cool-down! #dontskiptheyoga
15-minute yoga for stress relief!
NOW TAKING NEW CLIENTS!
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