What Is Zone 2 Training and Why Should You Care?
If you’re serious about improving your endurance, whether for long-distance running, CrossFit, or general fitness, Zone 2 training is one of the most effective (yet often overlooked) tools.
Zone 2 refers to a specific heart rate range where your body maximizes aerobic efficiency without pushing into high-intensity fatigue. It typically falls between 60-70% of your max heart rate and is characterized by a steady, conversational pace—you can sustain it for extended periods without feeling gassed.
Despite its benefits, Zone 2 training can be frustrating. Many athletes feel like they should be working harder, and it takes discipline to stay within this lower-intensity range. But if you commit, the rewards are worth it.
Why Zone 2 Training Is Essential for Endurance and CrossFit Athletes
1. Builds a Stronger Aerobic Base
Zone 2 training is the foundation for endurance. When you train at this intensity, your body becomes more efficient at using oxygen to produce energy, meaning you can go longer before fatiguing. This translates to:
✔️ Better stamina for long runs, cycling, and swimming
✔️ Better, sustained performance in longer CrossFit workouts
✔️ Improved recovery between high-intensity CrossFit WODs
2. Increases Mitochondrial Density
Mitochondria are the "powerhouses" of your cells, responsible for energy production. Zone 2 training increases their number and efficiency, allowing your muscles to generate energy more effectively. The more mitochondria you have, the longer you can sustain effort before hitting the wall.
3. Enhances Fat Metabolism
At lower heart rates, your body relies more on fat for fuel rather than glycogen (carbs). Over time, this metabolic adaptation helps improve energy efficiency, meaning:
✔️ Endurance athletes can go longer without redlining and falling off
✔️ CrossFitters improve recovery between workouts
4. Improves Lactate Clearance
Training in Zone 2 helps your body process and remove lactate more efficiently. The result?
✔️ Delays the "burn" during high-intensity efforts
✔️ Better, faster recovery between CrossFit rounds and multiple workouts
5. Supports Heart Health & Longevity
A well-developed aerobic system strengthens your heart, increasing stroke volume (how much blood your heart pumps per beat). A stronger heart = lower resting heart rate, better circulation, and improved endurance performance.
The Frustration of Zone 2 Training: Why It Feels Too Easy
Many athletes struggle with Zone 2 training because it feels too slow. If you're used to pushing hard, keeping your pace easy can feel like you're not doing enough.
💭 “Shouldn’t I be breathing harder?”
💭 “This pace feels too easy—am I even improving?”
The answer? Yes, you are improving—immensely.
It takes patience to trust the process, but the payoff is undeniable. Over time, you’ll find that your Zone 2 pace naturally improves—meaning you’ll run faster, cycle longer, and crush WODs with less effort.
How to Incorporate Zone 2 Training into Your Routine
✔️ For Endurance Athletes:
- Dedicate 2-3 sessions per week to Zone 2 (60-90 minutes per session).
- Use a heart rate monitor to stay in the right range.
- Expect slow progress—but over time, your speed at Zone 2 will increase.
✔️ For CrossFit Athletes:
- Use active recovery days for 45-60 minutes of low-intensity cardio (row, bike, run, ski).
- Swap one high-intensity session per week for a Zone 2 session to improve endurance.
- Stay disciplined—resist the urge to push harder.
Final Thoughts: Slow Down to Get Faster
Zone 2 training may not be flashy, but it’s one of the most effective ways to build endurance, increase recovery, and improve long-term performance. Whether you're training for a marathon or improving your overall CrossFit performance, committing to Zone 2 will make you a stronger, more resilient athlete.
Pro tip: Instead of listening to upbeat music, switch it out for a Podcast, Audiobook or some slower paced music.