Zone 2 Training Explained: Is This A Key To Living Longer?

I've heard zone 2 is 60 to 70% of maximum heart rate from some sources and 70 to 80% of maximum heart rate in this video. Who's right?

Running in zone 2 is very (too) difficult. Running slow is more difficult than running faster. It's a weird phenomenon. My bone joints hurt more when I'm slow pounding the ground, when my stride picks up the pounding sensation becomes much less.

Im doing 20 k walking 5 days a week plus resistance training 5 days a week working i was 275 a year ago im 205 and lost most of it in the first 4 months because i was doing keto with it ilove zone 2

Wow u really need help ! You so hypocrite. Poor you. You won’t go far in life. Making fun of ppl ? Really. That’s your thrive lol

I started running or jogging in June. 2/10 of a mile is all I could do at first. I’m up to 5K in 47 minutes. My run is on a gravel road it’s up and down hills I think I might be going into zone 3 at times but I plan on keeping it up. I’m getting around two hours a week in at the moment. I’m 67 years old. I got my blood work done last Tuesday and see the doctor Tuesday I’m interested in how they come out. Thanks for the video.

Excellent video.Detailed, precise and to the point.Thank you very much for taking the time to make such good quality educational content.

So happy YT suggested me This video! I loved it and shared it. Last year my CrossFit program put Zone 2 in my workouts. Since I follow a carnivore high fat diet I need to produce more mitochondria. I’m 65 😊Thanks!

I try to do it 5-6 times per week

69, do 55 minutes when I go to the gym, today was pushing the mower for 2 hours.
Elliptical on matrix with hill protocol, about 500 calories, 30 %grade with level 11

dont forget the rowing machine and the nordic track ski machine with the incline if you want, you can go from level /flat ski to 2 degree, 4 degree, 6 degree and 8 degree,

Thank you sir for your great and easily understandable explanation of Zone 2.

That said, it is never necessary or helpful to say "that being said".

ок now i am confused....ZONE 2 should be in 60-70 or 70-80 % of max HR?

220-age is a made up figure apparently - no one knows where it originated

I thought I was powered by crisps 😅

Hi I just found your video! I am 21 years old and I do 40 minutes five days a week walking on the treadmill at a 12 incline before my strength training sessions. I just completed the Annapurna base camp trek in Nepal after doing this for 4 months

Très bonne vulgarisation, félicitations 😊!!!

I wish the formula 220 - Age = max heart rate would be dismissed by any community that gives it credence. For a lifelong performance cyclist, this is mostly rubbish for probably 40% or higher of the population. Take me. I have always had a 'frisky' heart. At age 67 I recall riding behind the fastest cyclist in my town and going anaerobic and not being able to hold his wheel at about 26 mph which he can sustain in his own air because he is a beast. I looked down at my heart rate and it was 185bpm and felt it best, I drop out of the paceline. I was not breathing ridiculously hard either like I do at max heartrate. At soon to be 70 y.o., the other day, I was riding behind a guy at 23mph and held his wheel for a couple of miles at 23mph and my heart rate was sustained 165 bpm which is around my LTHR. My LTHR or FTP HR may in fact be closer to 175bpm. I never take my HR to max because I don't want to breath that hard at my age but I guestimate it to be about 190 if balls to the wall. My resting heartrate which is a bit tricky to measure...is in the high 40's. So for me and others that are fit, I do a lot cycling and swimming in Zone 2....that formula means nothing. My heart from a heartrate standpoint is closer to a 30 y.o. per that irrelevant formula even though I am 'nowhere near' the cyclist I was at 30.
Cheers to all my aging cycling brethren who love to be out in the fresh air hammering and thank you for your video to help educate the aging masses on best practices for longevity and fitness.
PS. a last note about the 'breathe and talk test as bellwether for zone 2. Seems a bit silly for me. I can breath and talk pretty easily up to 155bpm, maybe 160-165. So the zone 2 test is kind of hard for me to determine with any veracity. I recall the other day, even at 165bpm, I didn't have a hard time talking and my breathing wasn't that intense. More like...by body was starting to fatigue at the level of exertion. Btw, for my age, I am not the fastest cyclist in my town but probably top 5-10%. There are a handful of true 'freaks' in their late 60's and 70's with ridiculous FTP, ability to get flat to the top tube for optimal aerodynamics and VO2 max of top athletes in their 30's. True outliers like on any bell curve of the broader population.

Zone 2 heart rate is between 60% to 70%, in your video you mentioned as 70% to 80% may I know which is correct.

Usually I see Zone 2 defined as 60-70% of MHR. 70-80% of MHR would put most people squarely in the no man's land of Zone 3. Is there a reason why you chose higher %?

Thank you dear! Very very well explained. Even for foreigners like me.

well researched and delivered

It is called stage 2 training. The 2nd of 3 stages of energy/metabolic delivery system. Zone 2 is heart rate or power. See the difference? That is essential to understanding the energy system for training.

How does being in ketosis affect mitochondrial production?

Great video

great video, thanks

I practice jumping rope for 15 minutes and I do not exceed 140 beats per minute. Does it have the same benefits as the second zone in running?

HOW ABOUT A 90 YR OLD

Very good and clear explanation. Liked and subscribed.

Ever so often somebody reinvents the wheel and then, not to miss out, every talking head jumps on it as well.

Newsflash, everything physical anyone does is cardiovascular training, ranging between the various "zones", with zone 2 being the average. There is no need for zone 2 training unless you are sedentary most of the day due to your job.

HI, do you live in Florida?

Thought it was 60-70%

Hallelujah!!! Someone got the Z2 HR right! 70-80% of HRMax!
99% of YT content providers say it's 60-70%!!!
At 60 my HRM is 163, just over 220-age. And my Z2 is between 114-130bpm and this is exactly where MAF's 180 - age +10 (for 60 and over) sits!

I started running in February this year. I am 68 years young. I googled from "Couch to 5K." This gave me a plan to start, walk run, walk run and walk run three times per week.
I ran a 5K in April, May, two in June and one in July.
I keep training three times per week. I add some strength training and intervals.
I feel very good. I lost 9 pounds. I changed my nutrition. So I eat more protein, fruit and vegetables.
I enjoyed it.
Thank you for this video.
God bless you richly.

Excellent advise, do not overdo, keep in that zone. Im 64 years old, i'm going to follow that advice .

How is 70-80 not zone 3??

New subs. Fantastic video. Another benefit that was not mentioned is the fact that weight loss in zone 2 is high. Also in zone 2 you can be more consistent as less injuries. Thank you.

Have 30 years in the cacl should have 190bpm of max hr. I do the test and its 198bpm. So is nice to do the test.

Steady state zone two training is “maximum mitochondrial expression.” This means maximum mitochondrial development. This means maximum metabolic development. This means maximum mitochondrial biogenesis. This means maximum mitochondrial density. This means maximum mitochondrial size. This means maximum mitochondrial efficiency. And there’s nothing in the entire ballpark that even comes close.

Great summary. The benefits are real. The most difficult part is the discipline to keep the HR down and not drift into z3. Mark Allen Phil Maff Stephen seiler Arthur lydiard they all preach the same message it's what creates the greats

I am 70 years old and have been cycling regularly since the early 80s - until recently, I had no concept of zone two training, and it will inform future workouts, but I can tell you I am very fit for 70 years old, I take no regular prescription medicines, and I regularly meet my 150 minutes per week - but I always thought harder was better

Zone 2 is 60-70% of max HR not 70-80

Start small :)

Have you added dedicated Zone 2 training to your fitness routine? Let us know in the comments!