- Legendary by Dan Churchill
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- The Secret Sauce to Endurance and Longevity
Growing up, my dad loved a good discount or sale. He would always check what was on sale before deciding our meals for the week or wait for certain times of the year when products would be cheaper. In fact, I remember one year, my brothers and I bought his birthday present six months early because we knew we could get it on special and just hold onto it. When we gave it to him, the fact that we got it at a discount meant more to him than the actual present. He always loved getting more for less; it was almost like a small game win.
In fact, I remember one year, my brothers and I bought his birthday present six months early as it was special. When we gave it to him (months later), the fact that we got it at a discount meant more to him than the actual present. He always loved getting more for less; it was almost like a small game win.
This makes me wonder why I’ve never discussed Zone 2 training with Dad. As I write this, I feel compelled to call him and explain it. Zone 2 training helps you develop the ability to physically do more with less!
Today, we’re diving into the world of Zone 2 training, a game-changer for anyone looking to boost their fitness and overall health and longevity. If you’ve ever heard of Zone 2 training but weren’t quite sure what it’s all about, you’re in for a treat… Dad, hope you are taking notes!
So, what exactly is Zone 2 training?
The majority of my training for my upcoming 100-mile ultra has been in Zone 2. The goal is to build up my aerobic capacity.
Zone 2 training involves working out at a pace where your heart rate stays in a specific range—usually 60-70% of your maximum heart rate. Think of it as the sweet spot where you’re exercising but still able to hold a conversation. I like to say that if you’re on a phone call with someone, they can talk with you, but they’ll know you’re doing a bit of exercise. It’s not about pushing yourself to the brink; it’s about maintaining steady, sustainable effort. This type of training is fantastic for building endurance, improving metabolic health, and burning fat.
But the reason I think my dad will love it is what it does at the cellular level—helping you do more with less.
The science behind Zone 2
Simply put, mitochondria are responsible for producing the energy that our cells need to function. And zone 2 training helps optimize mitochondrial function.
When mitochondria are working efficiently, everything else in our body benefits. Better energy production means better performance in everything we do, from physical activities to cognitive tasks.But you might be surprised to learn that mitochondrial dysfunction is at the root of many of our day-to-day problems, which might initially seem like irrelevant symptoms.
Calculating your heart rate zone
One of the coolest things about Zone 2 training is how accessible it is. You don’t need fancy equipment or a gym membership. A brisk walk, a light jog, a bike ride, or even a steady swim can get you into that Zone 2 sweet spot.
The most accurate way to determine your heart rate zones is to be hooked up to a machine and get a blood reading from a finger prick. However, a more accessible method is the talk test. If you can carry on a conversation but still feel like you’re working out, you’re probably in Zone 2. You can also use a heart rate monitor to keep an eye on your heart rate and ensure it stays within that 60-70% range of your maximum.
The benefits of Zone 2 training
Zone 2 training is like a magic pill for your body. It enhances insulin sensitivity, making it easier for your body to manage blood sugar levels. This is crucial for preventing type 2 diabetes and other metabolic disorders. It also helps lower blood pressure, improve cholesterol levels, and reduce inflammation—all key factors in maintaining long-term health. And since Zone 2 training primarily burns fat, it’s an excellent way to support weight management and body composition goals.
But the perks don’t stop there. From a brain health perspective, Zone 2 training can boost neuroplasticity, which is the brain’s ability to adapt and grow. It also increases the production of brain-derived neurotrophic factor (BDNF), a protein that supports the survival of existing neurons and encourages the growth of new ones. This means better learning, memory, and overall cognitive function.
Where should you start? Studies show that we should aim to spend 2.5 to 3 hours / week, or around 150-180 minutes, in Zone 2. Ideally, each session should last longer than 30 minutes. Whether it’s incline walking on a treadmill, fast walking, or a slow jog around the lake, these activities help you reap the benefits of Zone 2 training.
This is how you can teach your body to do more with less, helping your mitochondria become super efficient.
And of course, I couldn’t leave you without a recipe. Try your hand at my Epic Spicy Salmon Sheet Pan Wonder
Cheers, mate!
Dan