The Attia & San-Millán Zone 2 Intro
Workout - The Attia & San-Millán Zone 2 Intro
- 5min @ 12'00''/mi
- 30min @ 9'05''/mi
- 5min @ 12'00''/mi
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Intro: Watching I Tried Zone 2 Training for 3 Months. This Happened from Shervin Shares. Worth your time. Here are the essentials so you can start now. Catch the full video for context.
Key points:
- Zone 2 is the aerobic “fat-burn” zone (≈136-142 bpm for Shervin; roughly 9:05 min/mi pace). Time here boosts metabolic flexibility and aerobic capacity. It’s the base for endurance.
- The approach: 45-90 minute runs, 3-4 days per week (≈180-360 min/week). Start with 30 min run/walk intervals for weeks 1-3, then shift to straight 45-90 min steady runs.
- Use a chest-strap HR monitor (or set custom zones on Apple Watch) and enable vibration alerts to stay in 136-142 bpm.
- Run fasted when you can. If you eat carbs, pair them with fat or protein (banana with peanut butter works) to keep blood sugar stable.
- Do strength after Zone 2 (45-90 min). It doubles as your warm-up and won’t hurt your lifts.
- Watch caffeine, meal timing, and heat. They all spike HR and make the zone harder to hit.
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: Start Zone 2 training, dial in your heart-rate zones in the Pacing app, and track the gains in endurance and metabolic health. Log the steady miles.
References
- I Tried Zone 2 Training for 3 Months. This Happened - YouTube (YouTube Video)