As runners, we often pride ourselves on the simplicity and efficiency of our sport. But let’s face it, slow running can feel surprisingly tough. Especially if you’re trying to stay in zone 2, that low-intensity heart rate zone essential for building aerobic endurance.
I am no exception. I always start with the best intentions, but the moment I lose my focus, my pace creeps up. And once I’m running at a nice pace, my brain convinces me to keep going faster. Slowing down can even feel a little embarrassing – makes no sense of course, but I doubt I’m the only one who feels this way. This struggle is especially common among novice and amateur runners. Although your Zone 2 pace will improve over time, it can be frustratingly slow, literally. That’s why I’ve started doing most of my Zone 2 work on the bike, rower or on the cross-trainer. Here’s the good news: it doesn’t matter to your body whether you run, bike or glide on an elliptical – as long as you stay in Zone 2, you reap the same aerobic benefits. And let’s face it: sometimes that makes training a lot easier – and also less boring.
What is zone 2 training?
Zone 2 refers to a specific heart rate range, usually 60-70% of your maximum heart rate. At this intensity, your body burns primarily fat as fuel, increasing aerobic capacity and endurance without causing great fatigue. Training in this zone improves mitochondrial function, which is crucial for energy production, and supports cardiovascular health.
While running is an excellent cardiovascular workout, it can be challenging to keep your heart rate within zone 2, especially for extended periods of time. This is where cross-training comes in. Activities such as cycling and using a cross trainer can effectively bring your heart rate to the desired zone, offering several benefits.
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Less stressful: Cycling and cross-trainer workouts are gentler on the joints compared to running, making them suitable for injury prevention and recovery.
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Controlled intensity: These machines allow you to precisely regulate resistance and speed to maintain a consistent Zone 2 effort.
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Muscle activation: In particular, elliptical training engages the quadriceps more than cycling or running, providing a different muscle activation pattern that can complement your running regimen. (source)
Benefits of zone 2 training
Studies have shown that zone 2 training, regardless of modality, can lead to significant improvements in aerobic capacity and fat metabolism. For example, one study highlighted that athletes who spent more time in zones 2 and 3 observed greater improvements in their endurance.(source)
Moreover, research shows that Zone 2 low-intensity training can improve metabolic health, regulate blood sugar levels and improve endurance over time.(source)
Integrating Cross-Training into your routine
Using cross-training effectively in your training schedule:
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Monitor your heart rate: Use a heart rate monitor to make sure you stay within zone 2.
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Consistency is the important: Aim for at least 30 minutes of Zone 2 activity five days a week to reap the benefits.
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Combine cycling, the cross-trainer and other low-impact activities to keep your workout varied and engaging.
My zone 2 training schedule each week is as follows:
- 30 min crosstrainer
- 30 min. rowing + 30 min. crosstrainer
- 45 minutes of zone 2 running on treadmill
- 30 min indoor bike + 30 min stairmaster
- 30 min running outside for my interval
I also have a running and strength training schedule.
A balanced approach
While running remains a cornerstone of endurance training for most runners, incorporating cross training can make for a well-rounded fitness regimen. By keeping your heart rate in zone 2, you can improve your aerobic capacity, reduce the risk of injury and enjoy a more sustainable training routine.
Remember, the goal is not only to run faster, but also to build a resilient and efficient cardiovascular system. Cross training is a valuable tool for achieving that goal. Give cross training a try, too, and I hope you enjoy your workouts.
