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Zone 2 training increases the number of mitochondria in your muscles—essentially boosting your body’s energy production capabilities. The more mitochondria you have, the longer you can sustain exercise before hitting a wall. Ideally, 80% of your total training volume for endurance should come from Zone 2 training, with a minimum of 2 to 3 sessions per week, each lasting between 30 to 60 minutes.
Building your Zone 2 base requires time and consistency, but the rewards include faster recovery times and improved performance over time.
Finding Your Zone 2 Heart Rate
Identifying your ideal heart rate for Zone 2 training is crucial for maximizing benefits. There are two primary methods for determining your Zone 2 heart rate range.