What Is Zone 2 & How Can You Find Yours?

Summary

The video explores the concept of 'Zone 2' training, emphasizing its importance in improving mitochondrial function and efficiency in utilizing fat for energy. The presenter explains how to identify Zone 2 through various methods, including a conversation test and nose breathing method, and contrasts these with lab-based metabolic testing. The video concludes with practical advice on maintaining Zone 2 training and the importance of balancing it with higher intensity workouts for overall cycling goals.

Takeaways

• 🚴 The 'train Slow, Ride fast' mantra is regaining popularity, now known as 'Zone 2' training, which focuses on improving mitochondrial function and burning fat more efficiently.
• 🏃‍♂️ Zone 2 is the exercise intensity where the body burns the maximum amount of fat, utilizing type 1 slow-twitch muscle fibers without recruiting glycogen-burning fast-twitch fibers.
• 🤔 Dr. Inigo San Millan suggests finding Zone 2 through a conversation test, where the intensity allows for a somewhat forced conversation but not to the point of being unable to talk.
• 👃 Another method to find Zone 2 is the nose breathing method, where the intensity is such that one can breathe through the nose without opening the mouth.
• 🚫 Avoid using power or heart rate percentages to determine Zone 2, as it varies individually and can be misleading.
• 🔍 The video creator estimates their Zone 2 to be around 240 to 260 Watts, with a heart rate of about 150 to 162 beats per minute.
• 🏫 A metabolic test at Bath University helps to accurately determine Zone 2 by measuring expired gases and lactate levels to find the optimal fat-burning intensity.
• 📊 The test results confirm that the conversation method is effective for estimating Zone 2, with the creator's actual Zone 2 being around 230 to 260 Watts.
• ⏱ It's important to maintain a consistent intensity for at least five minutes to accurately gauge one's Zone 2.
• ⚠️ Be cautious when training in Zone 2; if you exceed it, it takes about 30 minutes to return to the optimal metabolic state for fat burning.

Q & A

What is the mantra 'Slow, Ride fast' referring to in the context of the video?

The mantra 'Slow, Ride fast' refers to the concept of training at a lower intensity (zone two) for the majority of the time to improve efficiency in utilizing fat for energy, which can lead to better performance at higher intensities and potentially longer life.

What are mitochondria and why are they important for exercise?

Mitochondria are the 'power plants' of the cell, responsible for producing energy. They are important for exercise because they play a crucial role in the production of ATP, the energy currency used by muscles during physical activity.

What is Zone 2 in the context of exercise intensity?

Zone 2 is an exercise intensity where the body burns the maximum amount of fat. It is a lighter intensity where the body's energy needs are not so high that it has to switch to burning primarily glycogen.

How can one estimate their Zone 2 without any technology?

One can estimate Zone 2 by using the 'conversation test', where if you can have a conversation but it feels slightly forced at times, you are likely in Zone 2.

What is the nose breathing method for finding Zone 2?

The nose breathing method suggests that if you can maintain an exercise intensity that allows you to breathe solely through your nose without opening your mouth, you are likely in Zone 2.

Why shouldn't you use a percentage of your FTP or maximum heart rate to determine Zone 2?

Using a percentage of FTP or maximum heart rate to determine Zone 2 might not be accurate for everyone, as individual Zone 2 can vary widely. The fitter you are, the higher your Zone 2 power and heart rate will be as a percentage of your maximum.

What did the metabolic test at Bath University involve?

The metabolic test involved a progressive step test on a static bike, where the wattage increased in stages while monitoring expired gases, lactate levels, heart rate, and perceived exertion to determine the point of maximum fat utilization.

What is the significance of the respiratory exchange ratio (RER) in determining Zone 2?

The RER indicates whether the body is primarily burning fat or carbohydrates. An RER of around 0.7 suggests primarily fat is being used, while an RER over one indicates a shift to carbohydrate usage, helping to pinpoint Zone 2.

What was the outcome of the metabolic test for determining the speaker's Zone 2?

The metabolic test determined that the speaker's Zone 2 was approximately 230 to 260 watts, with a heart rate of about 150 to 162 beats per minute.

What advice does the video give for maintaining Zone 2 training during a ride?

To maintain Zone 2 during a ride, it's important to keep pressing on the pedals consistently and not to freewheel or ease off too much, as this would drop you out of Zone 2.

Why is it important to consider the bigger picture when focusing on Zone 2 training?

While Zone 2 training is beneficial, it's crucial to consider overall cycling goals and not neglect higher intensity training, as it also plays a significant role in achieving most cycling objectives.