Beginner’s guide to zone 2 running: How to build endurance and improve aerobic fitness

Welcome to this beginner’s guide to Zone 2 running! Here you’ll find out what Zone 2 running is, what the benefits are and how you can incorporate it into your triathlon training plan.

Spoiler alert: once you get these basics down, you’ll find heart-rate-based running starts to come naturally to you, and despite sometimes running slower than usual, the gains keep coming. I’m ‘Tri Taren’, a triathlete, author, and coach specialising in helping age-groupers overcome the obstacles that hold them back from reaching their goals.

What is Zone 2 running?

First, let’s cover the obvious question you might be asking. What exactly is Zone 2 running? If you’re new to the idea of heart rate zones and how to use them, Zone 2 runs are a type of low-intensity cardio that runners of all levels can benefit from in many ways. Training in zones refers to training at different levels of intensity which correlate to increasing levels of exertion, measured by heart rate. From easiest to most strenuous, these are Zone 1, Zone 2, Zone 3, Zone 4, and Zone 5.

So running in Zone 2 refers to running with a relatively low heart-rate, at a low intensity. You might be questioning heart-rate training as a performance tool, but this kind of low-intensity cardio exercise has a multitude of benefits. Later on in this article we’ll show you how to calculate your Zone 2 parameters for training, but for now here’s a little more on how it can help your fitness and training.

Benefits of Zone 2 running

There are many benefits of low-intensity training in Zone 2, such as:

• Mitochondrial development: Zone 2 runs are a type of low-intensity cardiovascular exercise that can help your body use oxygen better and increase your endurance.
• Burning fat: Running in Zone 2 can help you burn fat more efficiently because, at lower intensities, your body uses fat as a fuel source.
• Injury reduction: Zone 2 runs will create a smaller stress response than high-intensity workouts, so you’ll be much less likely to encounter injuries and overtraining issues.
• Increased recovery: Zone 2 runs are less intense than other workouts, so you’ll stimulate blood flow to help with recovery without the pounding of more intense workouts.

That all sounds pretty good, right? If you’re interested in how Zone 2 training can benefit you, next we’ll show you how to figure out your Zone 2 heart rate and how to integrate the best heart rate zones for running into your training.

How to calculate your Zone 2 heart rate

We recommend using the Karvonen method to figure out your Zone 2 heart rate because it works for most people and it’s considered to be the most accurate. You’ll need to know your maximum heart rate (MHR) and resting heart rate (RHR).

1. Determine your MHR. Doing a maximum heart rate test is the most accurate way to determine your maximum heart rate, but for a rough guide, you can subtract your age from 220.
2. Find your RHR by taking your pulse for a full minute before you get out of bed in the morning.
3. Find the bottom of your Zone 2 heart rate range by taking your resting heart rate (RHR) minus your maximum heart rate (MHR) and multiply it by 0.6, then add this number to your resting heart rate.
4. Find the top of your Zone 2 heart rate range by subtracting your resting heart rate from your maximum heart rate and multiply the result by 0.7, then add this number to your resting heart rate.

For example: With the above math, we can figure out this example zone 2 heart rate for someone 30 years old.

• Lower Zone 2 heart rate range: RHR 60 plus ((220 – age 30 – RHR 60)x0.6) = 138 beats per minute.
• Upper Zone 2 heart rate range: RHR 60 + ((220 – age 30 – RHR 60)x0.7) = 151 beats per minute.

As per this example, the Zone 2 heart rate range for a 30-year-old with a resting heart rate of 60 would be between 138 and 151 beats per minute.

Remember that these numbers are just estimates, and your Zone 2 range may be slightly different. For a truly accurate zone, use your running watch and a heart rate monitor to help you calculate your zones or ask a professional. Always check with a coach or trainer to know your heart rate zones. Use this calculator if you want to figure out your heart rates for Zone 1 to Zone 5.

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