Making Shift Happen

106. Why Zone 2 Endurance is Crucial in Your Training

Jan 23, 2023 | Podcast | 0 comments

Jen is wearing glasses along with a black sports bra and black bib chamois as she sits on her bike trainer, smiling, while throwing a peace sign.

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:

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?

If you’re ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here.

I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong Starts a New Cycle Every Month!

#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). You can join us at the beginning of every month – our next cycle starts on January 30, 2023! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

Want to Connect With Me?

If you have any questions, send me an email at or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!


Submit a Comment

Your email address will not be published. Required fields are marked *



Are you ready to get stronger, more powerful, and more resilient on and off the bike?

We Start January 2nd (And a New Cycle Every Month)


Drop me a line here and I will be in touch shortly.

Coaching your busy ass to unleash your inner badass on the bike, in the office, and in your life.

Live your full potential.

Are you ready?


© 2016-2024 Shift Human Performance