To properly train Zone 2, you need to know your heart rate zones. A lab test will give the most accurate results, and your device might take a guess, but the simplest way to estimate your Zone 2 heart rate range is by using a formula. One common method is to determine your maximum heart rate (220 minus your age), then calculate 60 to 70 percent of that number—that’s your aerobic threshold, the very top of your Zone 2 range. Another popular method is the MAF formula, developed by Phil Maffetone, which suggests subtracting your age from 180. Both of these formulas can give you a general idea, but they don’t account for many individual nuances.
For a more accessible, free option, you can perform a heart rate drift test on a treadmill. “We have the athlete run at what they think should be an easy aerobic effort for them and they find a speed that allows their heart rate to stabilize,” says Johnson. Let’s say your heart rate stabilizes at 140 beats per minute. “We want the heart rate to drift up no more than five percent in an hour.”
This means at the end of the hour, your heart rate should have climbed no higher than 147. If you end at 150 (more than five percent), you should perform the test again, starting at a lower pace. When you find that number that allows you to run for an hour without drifting too high, that’s the top of your Zone 2 range.
Take It Easy
When it comes to actually executing a Zone 2 workout, many of us find it challenging to keep our heart rate low enough. It’s tempting to speed up, but sticking in Zone 2 requires shifting your mindset to one that prioritizes long-term gains over short-term satisfaction.
Zone 2 is popular among runners, but it’s very possible that, especially for beginners, any running pace will push your heart rate too high. Run/walk intervals are a good solution here, but it’s possible to do a Zone 2 workout with any aerobic activity: swimming, rowing, even the elliptical. Cycling is an excellent alternative to build your cardiovascular endurance so that running in Zone 2 can eventually become possible. Keep in mind, however, that these skills aren’t entirely transferable. “Running places so much more pressure and impact that your joints and your muscles don’t respond the same way,” says Mullen.
Listen to Your Body—Not Your Ego
The main reason people don’t actually stick with Zone 2 running? They simply push too hard because they’re attached to maintaining a specific pace, or they’re training with people who run faster than them. It can be such a blow to the ego that it’s a meme. If you need to, set your watch so it only shows your heart rate, not your pace—you don’t need to know that until the end of your run.
And hey—if you need to title your Strava activity “Zone 2 Training” so all of your followers know what’s up, we won’t blame you.
