WHAT’S THE DIFFERENCE BETWEEN ZONES 1 & 2, ANYWAY?
*Many endurance coaches and exercise physiologists use a 5-zone training model to describe different exercise intensities. Exercise scientists tend to use physiological markers like heart rate and maximum oxygen uptake to identify training zones. In this series, Experiment of One Coaching will highlight these training zones using attention to breathing pattern and perceived exertion as a guide. For additional information on the 5-zone training model, the reader is referred to the article - INTERVALS, THRESHOLDS, AND LONG SLOW DISTANCE: THE ROLE OF INTENSITY AND DURATION IN ENDURANCE TRAINING - by S. Seiler and E. Tønnessen.*
ABOUT ZONE 1
A couple of keywords for Zone 1 are flexibility and endurance, in fact working in Zone 1 is part of every workout you do. This is because zone 1 intensity is used during the warm-up, cool-down, and recovery between intervals of structured workouts. And if you want to exercise longer in a workout, you can extend the time with Zone 1 effort.
You are in Zone 1 if:
You are exercising, but your breathing feels natural and easy. Plus, you can hold a conversation. Using a 10-point scale, Zone 1 would be 3 or 4 out of 10. Of note, light exercise at a rating of 1 or 2 is not considered a training zone (e.g., housework, gardening, regular walking, stretching/yoga).
Why Zone 1?
Zone 1 builds endurance, improves cardio ability, and prepares your body for a harder effort during interval work. Interestingly, while Zone 1 is associated with these important physiological benefits, it is not associated with racing, as the graph above indicates.
Example Workout:
45+ minutes - run, bike, brisk walk or other cross-training activity of choice. Choose what works for you and go for as long as time allows.
Also, a previous post on, TWO-A-DAY RUNS, mentions an “experimental challenge” of doing two 45 minute runs (or bike rides, etc.) in Zone 1 on the same day and comparing them. As well, other challenges involving Zone 1 are mentioned in this post.
ABOUT ZONE 2
A keyword for Zone 2 is technique, moving a bit faster with a chance to refine form.
You are in Zone 2 if:
You are breathing somewhat harder than Zone 1. Plus, you can carry on a conversation, but it is strained. Using a 10-point scale, Zone 2 would be 5 or 6 out of 10.
Why Zone 2?
Zone 2 helps you learn to control your pace across longer efforts - avoiding speeding up and/or fading too much during workouts and races.
Example Workout
15 minutes Zone 1 warm-up
15 minutes Zone 2*
15 minutes Zone 1 cool-down
*Over time, the goal is to build this Zone 2 effort to 30+ minutes as you get fitter.
Run, bike, brisk walk or other cross-training activity of choice. Choose what works for you and go for as long as time allows.
SUMMARY
As the title of this post suggests, many endurance athletes find it hard to separate Zone 1 from Zone 2 - especially on hilly terrain. It is normal to drift between the two. Like many of you, being a recreational runner I spend more time in Zone 2 and I have to watch for “creeping” into Zone 3 - a recipe for accumulating fatigue in training. In comparison, elite and professional athletes tend to target just Zone 1 on their easy days - it provides a similar training result with less fatigue. This is because the pros save their energy for higher intensity workouts - Zones 3, 4, and sprint efforts. An example of how the pros keep their easy training days very easy can be found in LEARNING FROM A PROFESSIONAL RUNNER’S TRAINING SCHEDULE.
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Thanks for reading!
For more, check out the Training & Racing section in the EOOC TABLE OF CONTENTS. Especially my post, FURTHER IDEAS FOR RUNNING BY FEEL. After reading this post, you will probably notice that my use of the 10-point scale for marking training intensity has really changed over the years. I have recently lowered my zone 1 running to start at 3 out of 10 intensity; so I am less fatigued from my easy runs and can go harder on more intense workouts.
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Experiment of One Coaching covers topics ranging from running, strength training, health & wellness, sports nutrition to travel. This is not medical advice. I usually post once or twice a month. If you have a question about any of these topics that you would like me to address, send it to: info@experiment1coaching.com .
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