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What Is "Zone 2 Training"?: Experts' Viewpoint on Definition, Training Methods, and Expected Adaptations.

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Zone 2 training, crucial for endurance, is best performed below the first lactate threshold. Experts agree on its definition and benefits for physiological adaptations, though similar results may occur at varying intensities.

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Endurance Training

Background:

  • High-volume, low-intensity training, particularly Zone 2 training, is increasingly recognized for enhancing endurance performance.
  • Despite its popularity, a clear consensus on the precise definition of Zone 2 training is lacking among experts and practitioners.
  • This highlights a need for standardized understanding and application of this training modality.

Purpose of the Study:

  • To summarize expert perspectives and knowledge on Zone 2 training to establish definitional consensus.
  • To propose training strategies and discuss physiological adaptations associated with Zone 2 intensity.
  • To identify research gaps related to Zone 2 training and its effects.

Main Methods:

  • A panel of 14 applied sport scientists and professional coaches shared their perspectives and expertise.
  • The commentary synthesized expert knowledge to provide insight into Zone 2 training.
  • Discussions included proposed training strategies, physiological adaptations, and research needs.

Main Results:

  • Consensus was reached that Zone 2 training should be conducted at intensities just below the first lactate or ventilatory threshold.
  • Training sessions can be continuous, variable, or interval-based.
  • A wide array of central and peripheral physiological adaptations are anticipated from Zone 2 training.

Conclusions:

  • This commentary offers practical insights and unified criteria for optimizing Zone 2 training intensity, duration, and session type.
  • The findings are based on the collective expertise of recognized sport scientists and coaches.
  • The unified criteria aim to guide the effective implementation of Zone 2 training for performance enhancement.