zone 2Zone 2 mistakes: why your easy days are too hard
The biggest zone 2 mistake is going too hard. Here's the gray zone trap, why trackers and ego push you there, and how to fix the six common errors.
Zone 2
11 articles on zone 2 from the coaching floor.
zone 2
zone 2Why your heart rate climbs on easy runs
Your heart rate creeps up mid-run even when your pace holds steady. Here's what cardiovascular drift is, plus the other reasons the number climbs.
zone 2Why 220 minus age gets your heart rate zones wrong
The 220 minus age formula was never real science, and it misses a lot of people by 10 to 20 beats. Here is what is off, and what to use instead.
zone 2Swimming for zone 2 when your joints need a break
Your heart runs about 10 beats slower in the pool at the same effort, so land zone 2 numbers read too easy. Here's how to gauge zone 2 while swimming.
zone 2Rucking for zone 2: load, pace, and progression
Carrying a loaded pack pushes an easy walk into zone 2 without a jog's impact. Here's the energy-cost science, the bone claim, and how to start safely.
zone 2Incline treadmill walking: 8% at 3 mph is zone 2
An 8 percent grade at 3 mph costs about twice the oxygen of flat walking, so you reach a jog-level effort with no landing impact. The settings and the caveats.
zone 2How many hours of zone 2 a week actually move the needle
The mortality data has a clear shape: big gains in the first hours, a plateau near 300 minutes a week. Here's how much zone 2 you actually need.
zone 2Zone 2 or HIIT: which does more for longevity
Zone 2 and hard intervals build different halves of your VO2 max. Here's what each one does, and how to split a week between them.
zone 2Zone 2 training explained: what it is and how to start
Zone 2 is the highest easy effort where fat still fuels you. Here's the physiology, how to find your pace with the talk test, and a 4-week starter plan.
longevityThe five systems your longevity training should cover
Strength, easy cardio, intervals, mobility, and balance each age on their own schedule. Here's the longevity week that trains all five, and why it works.
longevityZone 2 and strength, a longevity week
VO2 max and strength predict lifespan better than almost anything we can measure. Here's a simple weekly plan that trains both, and why it works.