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Zone 2 training - Building your aerobic base
Zone 2 training is the foundation of endurance performance. It develops your aerobic system, improves efficiency, and allows you to sustain effort for longer with less fatigue. Whether you're running, cycling, or training for a triathlon, spending time in Zone 2 is one of the most effective ways to improve long-term performance.
Runna è semplice, intuitivo e pensato per i runner di tutti i livelli. Che tu ti stia allenando per il tuo primo 5k o che tu stia cercando di battere il record della maratona, sarai guidato in ogni fase del percorso.
Maximum Heart Rate Calculator
Calculate your heart rate training zones in seconds. Enter your age or your max heart rate below to get started.
How is zone 2 calculated?
Zone 2 is calculated as a percentage of your maximum heart rate, representing a moderate intensity where your body can sustain effort comfortably while primarily using fat as fuel.
What should zone 2 feel like?
- Comfortable, steady effort
- You can hold a conversation
- Breathing is controlled, not strained
Benefits of zone 2 training
- Builds Aerobic Capacity. Consistent Zone 2 training strengthens your aerobic system by increasing mitochondrial density and improving oxygen delivery to working muscles. Over time, this supports improvements in VO₂ max and overall endurance performance.
- Enhances Lactate Processing. Training in Zone 2 increases your muscles’ ability to clear and reuse lactate. This improves metabolic efficiency and allows you to maintain steady efforts without accumulating fatigue too quickly.
- Improves Fat Utilisation. At Zone 2 intensity, your body becomes more efficient at using fat as fuel instead of relying heavily on carbohydrates. This helps preserve glycogen stores and delays fatigue during longer efforts.
- Supports Consistency and Reduces Injury Risk. Because Zone 2 training is lower-impact and less stressful on the body, it allows for higher training volume with a reduced risk of injury. This makes it easier to train consistently - the most important factor in long-term progress
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