💪 Why Zone 2 is So Important
Fit & Fueled Fridays: 02/24/23: #getboldernotolder
Hey Fit & Fueled Fridays Community,
The 2023 CrossFit Open is on it’s second week and the workout(s) are brutal. Burpee Pull Ups and Shuttle Runs for 15 minutes followed by a 1rm Thruster. Whew. That’s tough. It makes me grateful for all of the Zone 2 training I’ve done over the past 2 years. That base level of endurance helps me perform at my best during these grueling Open workouts.
So in this week’s newsletter, I thought I’d share a bit about Zone 2 training.
Thank you for joining me on this journey, and let's crush the Open, and more importantly, life!!
🚴♂️ The Case for Zone 2 Training (in addition to your regular training)
Zone 2 training can be an incredibly valuable training tool for Masters athletes looking to improve their overall fitness:
Improved Aerobic Capacity: Zone 2 training is characterized by moderate-intensity exercise that elevates heart rate to around 60-70% of maximum. This type of training is particularly effective for improving aerobic capacity, which is critical for you to maintain performance over longer workouts and/or multiple workouts.
Reduced Risk of Overtraining: Incorporating Zone 2 training into your training plan can help balance out the overall training load, allowing for better recovery and reduced risk of injury.
Enhanced Fat Burning: Zone 2 training can be an effective way to improve the body's ability to burn fat.
Improved Mental Focus: Zone 2 training can also provide a mental break from the high-intensity demands of CrossFit on the central nervous system. By incorporating lower-intensity, steady-state exercise, you can focus on technique, breathing, and mental relaxation, which can translate into better overall performance during high-intensity workouts.
In summary, incorporating Zone 2 training into a CrossFit training program can be a valuable tool for improving overall fitness. It can help improve aerobic capacity, reduce the risk of overtraining, enhance fat burning, and improve mental focus.
NOTE: If you’re in my Bolder Launch program and want to include Zone 2 training as part of your program, let me know. I’ll add Zone 2 to your program 3 days a week.
🧮 How to Calculate Your Zone 2 Heart Rate
To calculate your Zone 2 heart rate, you will need to know your maximum heart rate and your resting heart rate.
Here are the steps to calculate your Zone 2 heart rate:
Determine your maximum heart rate (MHR): Subtract your age from 220. For example, if you are 40 years old, your MHR would be 220 - 40 = 180 beats per minute (bpm).
Determine your resting heart rate (RHR): Measure your heart rate when you first wake up in the morning, before you get out of bed. This is your RHR. Calculate your heart rate reserve (HRR): Subtract your RHR from your MHR. For example, if your MHR is 180 bpm and your RHR is 60 bpm, your HRR would be 180 - 60 = 120 bpm.
Calculate your Zone 2 heart rate range: Multiply your HRR by 0.6 and add your RHR. Then, multiply your HRR by 0.7 and add your RHR. These two numbers represent the lower and upper limits of your Zone 2 heart rate range.
For example, if your RHR is 60 bpm and your HRR is 130 bpm, your Zone 2 heart rate range would be:
Lower Limit = (120 x 0.6) + 60 = 132 bpm
Upper Limit = (120 x 0.7) + 60 = 144 bpm
During your Zone 2 workouts, you should aim to keep your heart rate within this range. You can monitor your heart rate using a heart rate monitor or by taking your pulse manually.
🧮 Example Zone 2 Training Session
Duration: 45-60 minutes
Activity/Equipment: Run, Row, Bike Erg, Ski Erg, Assault Bike, Echo Bike, Brisk Walk
Intensity: Zone 2 (easy effort, RPE 3-4) Spend 45-60 minutes at an easy effort, maintaining a Zone 2 heart rate range based on your individual calculations. Keep the pace conversational and comfortable, focusing on building endurance rather than speed.
🎥 Chris Hinshaw and I talk about Zone 2 in this video:
🎧 Listen to the Latest Masters In Motion Podcast!
If you're a Masters CrossFit Athlete, this show is specifically for you. In episode 3, Rick and I share our thoughts about the Open as well as the latest CrossFit News.
💭 Parting Thoughts
It’s my goal to be a resource for the Masters Community in both via FREE info (newsletter, podcast, YouTube) and PAID coaching (Training, Nutrition, Performance).
This is not just a passion project, it’s my job. It’s how I feed my family.
So if this my content is valuable to you, please share it… let others know that there’s a resource for Masters Athletes here! And if you haven’t checked out my programs, you can find them all here: https://www.jasongrubb.com/
You’ll find programs for beginners and intermediate athletes in Bolder Launch. I have nutrition coaching and performance coaching for masters competitors here.
I appreciate you all!!
Jason