I Tried Zone 2 Training for 3 Months. This Happened - Shervin Shares

Aug 13, 2025

Intro: This is a quick summary of I Tried Zone 2 Training for 3 Months. This Happened from Shervin Shares. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Zone 2 is the aerobic “fat‑burn” zone (≈136‑142 bpm for Shervin, roughly a 9:05 min/mi pace). Training here improves metabolic flexibility, supports longevity, and builds an aerobic base for faster marathon times.
The protocol: 45‑90 minute runs, 3‑4 days per week (≈180‑360 min/week). Start with 30 min run/walk for the first 2‑3 weeks, then progress to full 45‑90 min steady‑state runs.
Use a chest‑strap HR monitor (or Apple Watch custom zones) and set a vibration alert if you drift out of the 136‑142 bpm window.
Run in a fasted state when possible, and pair any carbs with fat or protein (e.g., banana + peanut butter) to keep insulin low.
Strength‑train after the Zone 2 run (45‑90 min) – it can serve as a warm‑up and won’t hurt your strength gains.
Keep caffeine, meals, and hot weather in mind – they raise HR and make staying in Zone 2 harder.

Workout Example:

Zone 2 Run (3‑6 hours/week total)
• Frequency: 3‑4 sessions per week
• Duration: 45–90 minutes each (start with 30 min for weeks 1‑3)
• Target HR: 136‑142 bpm (≈9:05 min/mi pace; stay under 9:05 for maximum fat‑burn)
• Warm‑up: 5‑10 min easy jog, then settle into zone.
• Optional: fasted morning run, no caffeine 2‑3 h before.
• Post‑run: 45‑90 min strength session (or other low‑intensity work).

Closing Note: Give Zone 2 a try, adjust the heart‑rate zones to match your own numbers in the Pacing app, and watch your endurance and metabolic health improve. Have fun experimenting and enjoy the steady‑state miles – you’ve got this! 🚀