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the scientific data tell us that we should all be getting anywhere from 150 minutes to 200 minutes per week minimum of zone two cardio well I definitely don't do that but today we're going to start changing all of that so here's the plan for the next 30 days I'm committing to getting 150 to 200 minutes of Zone 2 cardio every single week oh here goes nothing day one of zone two I feel so freaking slow and unfortunately that was the trend for all of week one week one was all about learning I felt like I had to retool my brain to learn how to run in a completely new way which I know sounds ridiculous but that's just how it felt so obviously yes the actual running itself was the same but the fact that you were running for a heart rate instead of a pace and a time instead of a distance just completely required retooling yeah the actual running was
the same but trying to keep a slower Pace like we're talking 3 minutes per mile slower was a huge struggle I also noticed that my Apple watch was not doing a great job of keeping a consistent reading of my heart rate it would have my heart rate jumping all over the place instead of slowly increasing or decreasing now I'm no cardiovascular expert but I do believe my heart rate wasn't jumping by 20 beats per minute just like that so did a little research on the internet and it turns out that wrist heart rate monitors are not super reliable because the blood flow at your wrist is not great for them to pick up on and read so instead I invested in a sco rhythm R plus 2.0 heart rate monitor terribly named product but it's actually super good it's an upper arm heart rate monitor that gets much more consistent results and that made a world of difference in getting accurate readings now I could actually watch my heart rate gradually change in response to my pace and then alter my Pace as needed instead of going way too high or having to jump way too high on me and having to stop and walk which was super frustrating to do I also learn that what I listened to had a huge
impact on my ability to stay in the right Zone listening to my usual kind of pump up music for running caused me to constantly just have my Pace drift Higher and Higher and then push me out of Zone 2 so I had to switch over to podcasts and audiobooks to help me better control my pace and heart rate the other nice thing about the zone 2 workouts this week was that because they're lower intensity workouts I actually had energy left over at the end of I kind of felt energized by the Run instead of drained by the run so I had energy to do lots of other things instead of just kind of feeling like a potato the rest of the day cuz I was beat from my workout so all in all say week one was a success on to week two hold on a minute we're getting a little ahead of ourselves here what are the benefits of Zone 2 and why is it so important that it's worth dedicating an entire month of training to Zone 2 is training at a low heart rate and it's really good for boosting your cardiovascular fitness because it helps you use fat instead of carbohydrates as a source of energy and this helps improve your endurance your overall General stamina and Recovery essentially Zone 2 training is that base layer that you build upon with all of your other
exercise and by having a really strong Bas layer your Peaks get much higher and your performance can improve that much more all right back to the show week two here we go so this week I changed it up a little bit and instead of doing a lot of shorter workouts in zone two I decided to do a couple hourong sessions instead and I find this format a lot better just helps me get them out of the way gives me time to do other types of exercises that I'm interested in excited about um without you know sacrificing the goals of this challenge my zone two pce steel feels incredibly slow but at least I'm finding it easier now to find the correct Pace lock in and keep it going instead of having to constantly check and watch over and over and over this week I also learned the impact that external factors can have on the quality of your runs and your ability to stay in some too the first lesson that I had to learn the very very hard way is that caffeine too close to your workout will make it incredibly hard to keep your heart rate under control and the second one is that having proper nutrition and hydration
will make it so much easier to stay in zone too if you're dehydrated damn it's hard it's real hard now obviously it's well knowing that caffeine just raises your heart rate naturally so that should have been obvious I don't know why it wasn't but took me a little while to figure that one out and number two same thing with dehydration if you're dehydrated your blood's thicker it's harder for your heart to pump it thereby raising your heart rate so once I figured that out and was able to make sure I focused on my hydration and when I consume my caffeine life got a whole lot easier all right we're on the last run of week three so this week has been weird I think it's been the best week in a lot of ways I've had some of my best Zone 2 runs where I could just effortlessly keep the pace a quick pace and zone two which is awesome and it's making it feel like this is worth it but then on the opposite the exact flip side I feel like the cumulative effect of all this extra Zone 2 running has like finally caught up with my body
my body just aches my muscles are sore it's just finally wearing me down a bit which in turn led to a lot of stretching and rolling and don't make fun of my form I don't actually know what I'm doing but it really feels good and helps and a whole ton of these protein shakes but honestly all of this recovery work is about the only thing keeping me going and allowing me to finish this challenge so uh I guess on to week four for week four I managed to completely corrupt my footage so instead enjoy this lovely voice over Honestly though in in week four I really hit my groove the long slow runs were a great way to clear my head I didn't really have to think about it any longer I was just able to go out and pump out the miles and stay at a nice smooth low heart rate Pace this is also when I kind of figured out my best approach was to hit zone two in three to four training sessions knock it all out and then take a couple days to rest before you know another long run or cross training or whatever other type of exercise I wanted to fit in and along with getting comfortable with the pacing and the
mileage I also finally really started to get dialed in on my hydration and nutrition and the demands that were being put on my body of this extra running so everything kind of finally meshed together and it started to feel really good and of course now it's the end of the challenge all right so now I've completed my whole month of Zone 2 training but like what were the results did I get anything out of it let's start with the anecdotal evidence so I definitely feel healthier I feel like I can walk the dogs and play with the kids without getting uh short of breath or an elevated heart rate and you know I feel good on my runs I even a long run now it feels much more effortless and like I can go for further without feeling taxed or drained so anecdotally great things feel good but before we call this just a raging success at that I want to look at some of the facts and figures behind this challenge so using my Apple watch and the Apple Health Data I tracked a few metrics to see how my body responded to this month of training I tracked my V2
Max my weight my resting heart rate and my walking heart rate to see how they changed throughout the course of this challenge or in fact didn't change all right so let's start at the top my V2 Max which is just a measure of essentially your cardiorespiratory Fitness was 45.6 at the start of this Challenge and 46.1 at the end with a 0.5 Point Improvement my resting heart rate was 52 beats per minute at the start of the challenge and 50 beats per minute at the end of The Challenge which was an improvement of of two beats per minute my walking heart rate was 88 beats per minute at the start and 88 beats per minute at the end so essentially just flat no improvement there and my weight was it wasn't a weight loss challenge in any
way and honestly the one plus PBS I lost is probably just marked up to just general weight fluctuations throughout you know everyone's lives so I don't chock that up to anything I was still eating to fuel my body I wasn't trying to lose weight so I kind of want to throw that one aside I put it in there because Zone 2 training is supposed to use fat as a fuel source so I thought maybe I would see some weight decrease I didn't that's fine I wasn't trying to but we can kind of toss that one aside essentially it was a non-factor when I look at the other categories that I was tracking honestly I'm a bit disappointed I really don't see a whole lot of change there outside of you know improvements that you might see from just continuing to do cardiovascular exercise in any form over the course of an entire month I was really expecting or at least hoping to see one of these categories see a major shift that I could chalk up to Zone 2 helping me out a ton and honestly when I pulled these numbers and I looked at them for the first time I was actually extremely disappointed and I kind of felt defeated by this challenge so as any good YouTube fake
scientist would do I went looking for other metrics that would help prove my point and I actually found one really key thing and that is two different Four Mile runs one I did at the beginning before the challenge started and one I did after the challenge ended while I was editing and making this video that you're watching and I think it really does paint a picture as you can see on screen now I've put each of these two fourmile runs side by side after this challenge I was able to run 30 seconds per mile faster while gaining an additional 56 ft of elevation all while maintaining a lower heart rate and I think this is the best metric I could use for this challenge because it is a side-by-side comparison of two runs one where I ran faster up more Hills and harder but my heart rate stayed lower and I think that paints the picture perfectly this did help me build that aerobic base for the exercise I was going for which was running
so I don't think my anecdotal evidence was complete hogwash I think this helps prove my point and I do think there were some tangibly good results all right so all of that said done you've watched this whole video thank you for making it this far you should definitely subscribe that aside let's conclude this thing going forward I do plan to keep Zone 2 in my training Arsenal however it's definitely not going to be the extent to which I've done it for the last month I think I'm going to try to put in one two maybe three workouts a week that are on the zone 2 scale and I'm not going to worry so much about exact minutes it's just I want to incorporate that and continue to build that arobic base because I do find it helpful and I do think it's made me a more healthy and active individual but I don't think it's worth making that the sole focus of my exercise I have limited time to exercise and I don't want to just strictly do it on slow low heart rate training now let me know down below if you've tried this and if you saw any results or your results were similar to mine where you had some anecdotal evidence but maybe not the hard numbers to back it up I
would love to hear your story
Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.
In the pursuit of health and longevity, understanding the nuances of cardiovascular training can be transformative. Zone 2 cardio, characterized by a moderate intensity that allows for fat utilization as a primary energy source, has garnered attention for its potential to enhance endurance and overall fitness. This article delves into a 30-day exploration of Zone 2 cardio, highlighting the journey of adjustment, the impact of nutrition, and the cumulative benefits experienced along the way.
As we navigate the complexities of fitness, it is essential to ground ourselves in evidence-based practices. By committing to 150 to 200 minutes of Zone 2 cardio weekly, one can cultivate a strong aerobic base that supports higher peaks in performance. This protocol not only fosters resilience but also empowers individuals to engage more fully in their daily lives, free from the fatigue that often accompanies high-intensity training.
45.6 Initial V02 Max 46.1 Final V02 Max 52 Initial Resting Heart Rate 50 Final Resting Heart Rate
Introduction to Zone 2 Cardio
Zone 2 cardio is defined by a heart rate range that typically falls between 60-70% of your maximum heart rate. This level of exertion encourages the body to utilize fat as its primary energy source, enhancing endurance and cardiovascular efficiency. Research indicates that engaging in this type of training can significantly improve your aerobic capacity and overall stamina. By establishing a solid aerobic base, you prepare your body for more intense workouts and better recovery.
The commitment to 150-200 minutes of Zone 2 cardio weekly may seem daunting, yet it is a manageable goal that can yield substantial benefits. As one participant noted, “I do think it's made me a more healthy and active individual.” This sentiment reflects the broader experience of many who have embraced this training modality.
by having a really strong base layer your peaks get much higher and your performance can improve that much more
"I do think it's made me a more healthy and active individual." — Speaker
Week 1: Adjusting to Zone 2
The first week of the challenge focused on acclimating to the slower pace required for Zone 2 cardio. Many participants find that transitioning from high-intensity workouts to a more moderate pace necessitates a mental shift. Monitoring heart rate accurately is crucial during this phase. One individual discovered that wrist heart rate monitors often yield inconsistent readings, prompting a switch to a more reliable upper arm monitor.
This week also highlighted the importance of listening to the right type of music. The participant found that upbeat tracks led to an increased pace, pushing them out of the desired heart rate zone. Instead, they opted for podcasts and audiobooks, which helped maintain a steady pace. Ultimately, the lower intensity of Zone 2 workouts left them feeling energized rather than depleted.
Week 2: Nutrition and External Factors
As the challenge progressed into the second week, external factors began to play a significant role in the quality of workouts. Nutrition and hydration emerged as critical components of maintaining heart rate control. Caffeine consumption too close to workouts was identified as a challenge, as it can elevate heart rate and complicate efforts to stay within Zone 2. Similarly, dehydration thickens the blood, making it more difficult for the heart to pump effectively.
I kind of felt energized by the run instead of drained by the run
By adjusting caffeine intake and prioritizing hydration, participants found it easier to maintain their target heart rate. This week reinforced the idea that intentionality in nutrition is essential for optimizing performance and recovery.
Week 3: Cumulative Effects
Entering the third week, participants began to notice the cumulative effects of consistent Zone 2 training. While some experienced improvements in pacing and endurance, others reported muscle soreness and fatigue. Recovery protocols, including stretching and proper nutrition, became paramount during this phase. The integration of protein shakes and recovery practices helped mitigate discomfort and support ongoing training.
Despite the physical challenges, the sense of achievement from improved performance metrics was palpable. The participant noted, “I think this is the best metric I could use for this challenge because it is a side-by-side comparison of two runs.” This perspective underscores the importance of tracking progress through tangible metrics.
Week 4: Final Results
As the challenge concluded, the final week brought a sense of clarity regarding the benefits of Zone 2 training. Participants reported feeling healthier and more capable in daily activities, such as walking and playing with children, without experiencing breathlessness or elevated heart rates. Quantitative results revealed a modest improvement in V02 Max, resting heart rate, and overall endurance.
The most striking outcome was the ability to run faster with a lower heart rate, demonstrating the effectiveness of Zone 2 cardio in building a robust aerobic base. The participant reflected, “I don’t want to just strictly do it on slow low heart rate training,” indicating a desire to integrate this training into a broader fitness regimen.
Words Worth Hearing
"I don't want to just strictly do it on slow low heart rate training." — Speaker
Practical Takeaways
Incorporate 150-200 minutes of Zone 2 cardio weekly to enhance endurance and cardiovascular health.
Monitor hydration and nutrition closely, as these factors significantly impact heart rate control during workouts.
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