top of page

The Science and Benefits of Zone 2 Training

Unleashing Your Running Potential:

The Science and Benefits of Zone 2 Training

Are you seeking a training method that can boost your running performance, increase your endurance, and take your fitness to new heights? Look no further than Zone 2 training.

In this comprehensive blog post, we'll delve into the science and benefits of Zone 2 training, drawing insights from multiple sources, including the Norwegian method and other valuable resources.

What Is Zone 2 Training?

Zone 2 training, also known as aerobic base training, is a structured approach to improving your aerobic capacity. It involves training primarily within a specific heart rate zone, generally falling in the range of 60-70% of your maximum heart rate. This approach emphasizes steady-state, low-intensity exercise, and is widely recognized as a cornerstone of endurance training.

The Science Behind Zone 2 Training

To truly understand the efficacy of Zone 2 training, let's explore the science behind it.

1. Aerobic Development: The primary goal of Zone 2 training is to enhance your aerobic capacity. During these workouts, your body predominantly relies on oxygen to produce energy, strengthening the cardiovascular system and improving oxygen delivery to muscles.

2. Fat Utilization: Zone 2 training encourages the body to burn fat for energy, a more sustainable fuel source compared to glycogen. This is invaluable for endurance athletes, as it means you can run longer distances without hitting the proverbial "wall."

3. Mitochondrial Biogenesis: Zone 2 training promotes the growth of mitochondria in muscle cells. Mitochondria are the energy powerhouses of the cell, and having more of them enhances your overall energy production capabilities.

4. Reduced Injury Risk: Lower-intensity training in Zone 2 is less taxing on the body, making it an ideal method for injury prevention and recovery. It's gentler on your joints and muscles while still providing significant training benefits.

Insights from the Norwegian Method

The Norwegian method of training is renowned for its effectiveness in developing world-class endurance athletes. It incorporates Zone 2 training as a fundamental component of its regimen. This method focuses on individualized training zones and includes several key principles:

1. Precision: The Norwegian method emphasizes precise monitoring of heart rate and effort levels to ensure athletes train in the appropriate Zone 2 intensity range.

2. Periodization: Training plans are meticulously designed to cycle through different training zones, including Zone 2, to maximize performance gains.

3. Progression: Over time, athletes gradually increase the duration and intensity of Zone 2 workouts to continuously challenge their aerobic systems.

Incorporating Zone 2 Training into Your Routine

So, how can you start implementing Zone 2 training in your own running regimen?

  1. Determine Your Zone 2 Heart Rate: Calculate your Zone 2 heart rate using established formulas or professional lactate testing services. We do lactate testing: here. Why do lactate testing: here. 30 minute time-trial. This heart rate & paces will serve as your training guide.

  2. Monitor Heart Rate: Invest in a reliable heart rate monitor to ensure you stay within your Zone 2 range during workouts.

  3. Choose Appropriate Workouts: Plan long, steady-state runs or cycling sessions that stay within your Zone 2 heart rate zone. Start with shorter durations and gradually increase as your fitness improves. More on the workouts: here.

  4. Stay Consistent: Consistency is key to reaping the benefits of Zone 2 training. Make it an integral part of your training routine. More: here.

  5. Assess and Adjust: Regularly evaluate your progress, and if needed, adjust your Zone 2 heart rate or training duration accordingly.


Zone 2 training is not just a training method; it's a science-backed approach that can significantly enhance your running performance and overall endurance. The Norwegian method, with its precision and periodization, exemplifies how Zone 2 training can lead to extraordinary athletic achievements.

Remember that every athlete is unique, so tailor your training plan to your specific goals and needs.

By dedicating yourself to Zone 2 training and applying the principles discussed here, you'll be well on your way to reaching your full running potential.

Happy running!

Some favorite sources:


It's important to include Zone 2 training AND keep your feet going strong in a well-rounded training program. Our 15-day Mobility Challenge has an easy design to help you: just push play and follow along!


Nutrition Clinic this week with Hayden Hawks!

Space is limited so be sure to save your seat to this free event!


Want more help?

Join our Running Workshop here!


Learn how you can run more efficiently Running Assessment


Get your FREE Strength Assessment here!


Join our online 12-week strength program here!

I'll be posting more ideas this week on my IG & FB accounts

72 views0 comments


Post: Blog2_Post
bottom of page