In the August Newsletter we discussed the importance and purpose of Zone 1 workouts. In today’s article we will discuss how including Heart Rate Zone 2 in your training will lead to improved performance.

The purpose of including Heart Rate Zone 2 workouts is to increase one’s aerobic base. A high aerobic base is obtained by training at a Heart Rate intensity of 60-75% of your Maximum Heart Rate. When an athlete trains in Zone 2, the primary energy resource used to fuel the athlete’s effort is fat. When fat is the primary energy source being utilized, the athlete can spare muscle glycogen to be used later in the race. An athlete with a high aerobic base has increased the size and number of mitochondria, capillary density, and enzyme functions that allows intramuscular fat mobilization to metabolize efficiently, for energy production. And a well developed Zone 2 will train the body to use more fat during high intensity paces.

What does all this mean? Simply put, the more fat that is being contributed to fuel the athlete the greater the oxygen carrying and utilizing capacity, allowing an athlete to run longer and faster without falling off their pace. The best way to increase the aerobic base is by running 50-60% of one’s weekly mileage in Zone 2. To determine if you are in Zone 2, use the “talk test.” If you can carry on an easy conversation with your running partner, then you are likely in Zone 2.

Training Recommendation: Spend time in Zone 2 when you’re building a base (volume and miles) and on easy/recovery days between hard/interval workout sessions. Base work is often performed during the early season. Building an aerobic base into your training plan is especially important when you are stepping up to the next race distance. Zone 2 is a race pace for 50-100 mile races.

Contact:
Cindy Stonesmith CMT ACSM/HFS
Owner and Endurance Running Coach
www.ultrarunnertraining.com