More endurance thanks to "Zone 2 Cardio" I MYHOME BLOG

If you run regularly, you may have already heard the term: “Zone 2 Cardio”. This is a training method that is currently causing a stir in sports science, the health sector and among ambitious amateur athletes alike. But what is behind it? And how do you incorporate it into your everyday training routine? We spoke to running coach and expert Verena Ullmann – about training zones, endurance, sources of error and the underestimated appeal of slow running.

MYHOME.AT: Ms. Ullmann, let’s start from 0 to 100: What is zone 2 cardio in sports science? Because if there are 2, there must also be 1 and 3, right?

Verena Ullmann: Zone 2 cardio is basically what used to be called A1 training – in other words, basic endurance. Zone 2 corresponds to around 60 to 70 % of your maximum heart rate – in other words, a relatively low, controlled heart rate range. In practice, this means that you should still be able to have a relaxed conversation while running and say whole sentences without getting out of breath.

Is Zone 2 Cardio an effective training zone for more endurance?

Absolutely. For me, Zone 2 Cardio is the foundation on which I build every other form of training. Whether you’re a beginner or preparing for a marathon, if you don’t have good basic endurance, you’re going to struggle sooner or later. Zone 2 training strengthens the cardiovascular system, improves fat burning and prepares the body for more intense workouts such as interval training or changes of pace.

But you can’t just train in zone 2, can you?

You can, but in the long run, only variety brings progress. Zone 2 cardio is like the foundation of a house – you can’t do without it, but at some point you also have to raise the walls. In concrete terms, this means that in addition to zone 2, you should also incorporate zone 3 (A2) training, intervals or competition tempo runs, depending on your goals.

How often do you recommend doing Zone 2 training?

Once or twice a week makes sense. If you are just starting out or want to consciously improve your endurance, you can also focus solely on Zone 2 cardio for eight weeks. Beginners should start with shorter sessions – around 30 minutes – and then slowly increase to an hour. Advanced exercisers can easily do two hours or more in Zone 2.

How can I tell that my physical condition is improving in zone 2?

The easiest way to recognize it is that you have a lower heart rate at the same pace – or vice versa: that you can do more at the same heart rate. For example, if you start out running at 8 km/h with a heart rate of 130 and after a few weeks you can run at 9 km/h with the same heart rate, you have made clear progress in your training.

How do I stay reliably in zone 2 – especially when my heart rate often rises while running?

Ideally, you should start very slowly – at around 60% of your maximum heart rate – and accept that you will have to make some adjustments during the run. If your heart rate gets too high, you should simply reduce your pace. If you really want to train specifically in zone 2, there is no way around a smartwatch or heart rate monitor. Otherwise you will end up training in a completely different zone without realizing it.

Zone 2 cardio, running, running training — A smartwatch helps you to monitor the optimum heart rate zone.

What does an ideal training week look like – for a 10 km run, for example?

If you now assume that you do three running sessions per week, then I would definitely say that a run in zone 2 cardio should be included – ideally at the weekend, because you usually have more time there. This is the longest unit, in a very controlled heart rate zone, and it strengthens your basic endurance. During the week, you then do a faster run, for example interval training – this improves your speed and really challenges your heart rate. And then there’s a third session, which you run in zone 3, i.e. faster than zone 2, but not yet at the limit. This is the middle speed range, so to speak, where you can get close to your competition speed, but don’t go completely into the red zone. Of course, it always depends on which run you’re preparing for.
If you only run three times a week, I would rather not do a recovery run. But if you train more often, i.e. four times or more, then you can of course include a very relaxed session to recover. However, I would do this session on the bike to loosen up the legs and avoid putting additional strain on the joints. But I think the mixture of zone 2 cardio, interval training and zone 3 tempo makes perfect sense for three sessions a week.

What typical mistakes are made during Zone 2 training?

Quite clearly: running too fast. Many people think they have to push themselves, but Zone 2 thrives on controlled intensity. A second mistake is poor posture. In zone 2, many run with too little body tension, and for long periods of time. Poor posture can then creep in, which can sometimes lead to tension and pain. Body tension is therefore also important at a relaxed pace.

What other health benefits does Zone 2 Cardio offer – apart from endurance?

Zone 2 Cardio promotes the formation and performance of mitochondria – the power plants of our cells. More and better mitochondria mean better fat metabolism, more energy and a more stable metabolic basis. Health. This motivates many – especially when it comes to weight loss or general well-being.

Your personal tip for anyone who finds Zone 2 difficult?

Many people have the problem that they run too fast when they are out and about with others. What has helped me: Listening to classical music or audio books. No heavy metal or similar – because that unconsciously increases your running speed. If you consciously choose zone 2, you should also consciously slow yourself down.