The grind that is zone 2 endurance training is a GREAT training tool to add to your calendar on a regular basis in order to get the most out of your training.

But, many people don’t want to make the time for it, think they have to do it for HOURS on end, or they think that it’s a waste of time because they’re not going hard enough (all of which are not true).

Zone 2 training is actually very beneficial for you. When you train aerobically (in zone 2), there are training adaptations that occur, such as: a phenomenal development of an aerobic base fitness, a reduced resting heart rate, and lower blood pressure. It can improve longevity, increase your heart chamber volume, increase fat burning enzymes, and even increase mitochondrial density and health.

Learn more about the power of zone 2 endurance training in this episode, and you will be sure to include it in your next training cycle (or right now).

NOTE: I talk about how to calculate your Heart Rate Reserve (HRR) in this episode, and I want to include the calculation so you can reference it:

1. You calculate your HRR by subtracting your RHR from your max HR.
2. Then, multiply your HRR by 0.7 for 70%.
3. Then, add your RHR to that number to get the upper bounds of your Zone 2 range.
4. To find the lower end of the zone 2 range, you can multiply your HRR by .6 for 60%, and then add your RHR to that for your lower range.
5. Let me use myself as an example: my max HR is around 183 in recent workouts. My resting HR right now is 50. It’s usually around 44-46 during peak training, but it’s winter and my RHR increases naturally because RHR increases during the winter. Fun fact.
   1. Take 183 – 50 = 133
   2. Then, take 133 * .7 = 93
   3. 93 + 50 = 143 for my upper end of my zone 2
   4. Then, .6 * 133 = 80
   5. 80 + 50 = 130 for my lower end of my zone 2
   6. However, I prefer to be within the HR range of about 115-125 personally.

Here are some other episodes that may interest you:

• 96. Make Indoor Bike Training Suck Less
• 99. How to Get Long-Term Results
• 86. How to Stay Focused on Long Bike Rides
• 73. Are You Overtraining?
• 63. What are You Willing to Sacrifice for a Goal?

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