Should you be doing Zone 2 as a hybrid athlete?

Zone 2 training is everywhere. If you follow Andrew Huberman, Peter Attia, or any endurance athletes, you’ve probably heard the hype. But is Zone 2 training actually worth your time as a hybrid athlete? Or is it just another endurance fad? In this post, we break down Zone 2 and the benefits for hybrid athletes.

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What is Zone 2 Training?

Zone two is a low-to-moderate intensity training zone that can be sustained comfortably for extended periods of time. It is focused on aerobic endurance base building and efficient fat burning, which make it essential for developing an efficient cardiovascular system.

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How do you calculate your Zone 2?

I go into heart rate zone training and calculating your heart rate zones deeper in this blog post, but the napkin math is that Zone 2 is between 60-70% of your maximum heart rate. So if my max heart rate is 190bpm, my Zone 2 is 114-133bpm. 

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Another easy method if you like to operate on “feel” is the talk test. You should be able to talk comfortably without being out of breath while in Zone 2. 

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Why should hybrid athletes do Zone 2 training?

Zone 2 is where your aerobic engine gets built. Training here improves mitochondrial efficiency, making your cells better at burning fat for energy and clearing metabolic waste like lactic acid. This drives better endurance, less fatigue, and faster recovery.

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It also primarily utilizes slow-twitch muscle fibers, which are more fatigue resistant than the fast-twitch fibers you use in higher zones. This means you can train longer and recover faster, reducing injury risk. This is such a powerful combination that some world-class endurance athletes spend as much as 80% of their training time in Zone 2.

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By exercising in Zone 2 consistently you strengthen your heart and increase its capability to pump blood more efficiently. This leads to improved VO2 max over time. As a hybrid athlete, increased VO2 max and endurance capabilities help you across every athletic discipline you train, whether it’s running, cycling, lifting, CrossFit, HYROX, Swimming, or something else entirely. 

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Zone 2 isn’t just for endurance. The aerobic benefits also improve your ability to clear metabolic waste between lifting sets, which leads to better recovery, higher work capacity, and better performance across all disciplines whether you’re running, cycling, lifting, or doing HYROX.

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How to get started with Zone 2 training

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1. Determine what your Zone 2 actually is. Use the details in this blog post to help guide you. 
2. Choose your low-impact aerobic activity of choice. Almost any endurance activity can be done in Zone 2, so pick one that is low impact and that you enjoy. Examples could be cycling, swimming, rowing, walking on an incline, etc.
3. Start small and increase gradually. As with all things fitness, give your body time to acclimate to the new training stimulus. Doing too much too soon can cause overtraining and injury.
4. Be consistent and patient. Zone 2 benefits take time to develop. It can be frustrating and difficult to stay in Zone 2 for some activities like running, but it’s important to commit to it to reap the benefits.

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Conclusion

As a hybrid athlete, your training is demanding - Running, lifting, cycling, swimming, etc. all take their own toll. To perform at your best without breaking down, you need to be thoughtful in how you structure your workout programming. Zone 2 training is a great way to build your aerobic base and develop endurance that will help you in every element of your hybrid training.

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