Zone 2 training and interval training are some of the frequently used buzz words when it comes to aerobic training. But what do they mean, why are they needed and how are some of the best ways to implement them? We look to answer the Who, What, When and Whys of Zone 2 training and interval training.
What is Zone 2 Training?
Zone 2 refers to the range at which your heart rate is in when working. The idea is that this is a heart rate which is sustainable for you for a period of time of usually over 30 minutes. The stimulus required for this will vary from person to person but as your fitness increases your capacity for work within the same heart rate ‘zone’ will increase.
Benefits of zone 2 training
- Overall aerobic capacity
- Developing VO2 Max
- Great for Endurance
- Sustainable for longer workouts
What is interval training?
Interval training is exactly as it sounds. Using intervals of work and rest or recovery. The preconception with regard to interval training is that it must be high intensity. This is not the case. Interval training can be done at any intensity. It is in fact possible to do interval training within zone 2 training.
Benefits of interval training
- Effeciant workout
- Multiple Enegry systems
- Varied Heart Rate
- Ability to monitor recovery time
Who are they for?
As any good Personal Trainer will tell you; “A good program is a well rounded one.” Having a mix of stimulus within a program is vital as it forces your body to constantly adapt and learn. Having said that some individuals may require more of one type of training than another. A marathon runner for example will require a much higher capacity for Zone 2 training. A 100m Sprinter for example would more than likely stray more towards high intensity interval work.
When should you use zone 2 or interval training?
How long is a piece of string? It really depends on what you are trying to get out of it. With regards to an individual session. Either type of training could in fact be the entire session or simply a portion of the session. If something is the focus of the session then it’s probably wise to complete it near the start of your session. However, if you wanted to focus on doing Zone 2 having already pre fatigued a muscle group with strength work for example then you would leave it to the end of the session.
Why use zone 2 or interval training?
Both training systems have their benefits. At CT Barbell we try to develop a well-rounded approach to fitness and incorporate both into our programming. Zone 2 training helps to build overall capacity. This means that your ability to maintain an intensity throughout a session or other endurance-based undertakings will remain at a desirable level. Interval training allows you to moderate your intensity throughout that session. A helpful way of looking at it is Zone 2 training is the reliability of the engine and interval is the accelerator and brake. We need a reliable engine, but we also need the ability to hit the brakes and accelerator.