Most People Get Zone 2 Training Completely Wrong

Most People Get Zone 2 Training Completely Wrong

Zone 2 training is one of the most powerful tools for improving fitness. It builds your aerobic base, increases mitochondrial density (your body’s energy-producing engines), and teaches your system to burn fat more efficiently as a fuel source. Done right, it’s the foundation that supports strength, speed, recovery and endurance.

But here’s where nearly everyone goes wrong.
They set one heart rate range for Zone 2 and apply it to every activity – running, cycling, rowing, swimming, circuits.

The truth is your heart doesn’t respond the same way to each type of exercise. And if you don’t adjust, you’re either training too hard to get the benefits or not hard enough to create any stimulus at all.

Let’s break it down.

Why Zone 2 Works and Why It Matters

When you train in Zone 2, you’re staying in the aerobic energy system. This improves the way your body:

• Delivers oxygen to your muscles

• Produces energy at a cellular level (mitochondria – more of them and better function)

• Uses fat as a primary energy source instead of burning through carbs

This work develops your engine. It increases the size of your left ventricle, the part of the heart that pumps blood, and improves stroke volume, which is how much blood gets pushed out with each beat. That’s why trained athletes often have a lower resting heart rate – their heart is more efficient.

It also builds the base that lets you recover faster and perform better during high-intensity efforts later. Without it, you’ll hit a wall sooner or struggle to progress.

Why One Heart Rate Doesn’t Fit All

Here’s the mistake. Most people take a calculated heart rate number, like 180 minus your age or 60 to 70 percent of max, and try to hit that target whether they’re running, cycling, rowing or swimming.

But different activities stress the body in different ways.

🏃‍♂️ Running uses large muscle groups and is high impact. Your heart rate climbs fast because of the demand on your cardiovascular system.

🚴 Cycling is low impact and uses mainly the quads. It’s harder to get your heart rate as high unless you’re grinding up a hill or smashing your legs.

🏊‍♂️ Swimming is completely different again. The water creates hydrostatic pressure around your body, which changes how blood returns to the heart. As a result, your heart rate stays lower at the same effort compared to land-based exercise.

🚣‍♂️ Rowing combines upper body pulling and static leg drive, which also creates a unique cardiovascular response.

So if you try to hit your running Zone 2 heart rate on the bike or erg, you’ll either overcook your legs or never even get close to the target.

Here’s What To Do Instead

✅ Use RPE (rate of perceived exertion). Forget numbers for a moment and listen to your body. Zone 2 should feel easy to moderate. You should be able to hold a conversation and breathe through your nose without gasping.

✅ Learn your Zone 2 for each activity. Start noticing how your body responds to running versus cycling, rowing or swimming. Adjust your targets and don’t expect them to match.

✅ Focus on consistency. Zone 2 work is about building the base layer of fitness. It’s not flashy. It’s not about smashing yourself. But it’s the thing that makes all the higher-intensity work and strength training more effective.

Train Smarter, Recover Better, Perform Higher

This is the kind of training that builds a stronger, fitter, more efficient body. The athletes and clients I work with don’t just do cardio. They train with intent. They know when to stay in Zone 2 and build their aerobic base, and when to push harder for specific adaptations.

If you want to stop guessing and start training properly, I’ll help you. Whether you’re looking to improve your endurance, lose fat, recover faster, or perform at your best, I’ll show you how to put the right plan in place.

Blaine
Lead Coach and Founder
BCPerformance