Zone 2 training: how going slow will make you faster in your next triathlon
Proper training means spending a lot of time in Zone 2
Even if you’re a seasoned triathlete, you might struggle to do enough of your training in Zone 1 or Zone 2. It is way more fun to go fast than it is to go slow, and sometimes on easy runs you could find yourself pushing things a little too hard. Don’t worry, this is normal behaviour, but it is in your best interest to stick to slow, Zone 2 training when your schedule calls for it. Here’s how to get the best out of yourself in Zone 2 and why going slow in training will help you go fast on race day.
Stick to the plan
We’ve all been there. You’re out for a nice, chill run that is meant to be light and easy, but after a kilometre or so, you realize that your legs feel good. Like, really good. You think that, since you feel so strong, maybe you should push the pace a bit. There’s that Strava segment coming up just ahead—maybe you can shoot for the CR on it.
Don’t do this. If you feel good and strong on an easy run, that is great, but completing the easy effort as planned will make you feel even better tomorrow or the day after or whenever your next hard run workout is scheduled. If you run hard now, you might post a great workout on Strava, but you won’t be as fresh as you should be for your actual workout later in the week.
Even if you feel great, don’t ditch the slow pace for something fast. Most of the time, it’s just your ego talking as it tries to convince you to run faster than you’re supposed to. Take it easy, enjoy your time outside, and let your body recover properly so that it is ready for a hard session in a day or two.
Use a heart rate monitor
You can run in Zone 2 based on pace. If you have a running watch, aim to maintain a speed that is around one to two minutes slower than your 5K pace. You can also go by feel, but this is of course not nearly as accurate, and you will have to really focus on your pacing for the entire run. It is quite easy to get faster without even realizing it, so strict attention to speed is a must.
The best way to ensure you’re running in Zone 2 is by using a heart rate monitor (ideally a chest-strap monitor over a wristwatch). To figure out what your Zone 2 heart rate is, you first have to determine your max heart rate. A general formula for this is 220 minus your age. Once you have your max, your Zone 2 heart rate will be 60 to 70 per cent of that number. Stay in that range for your entire run and you’ll be set.