Your First Zone 2 Run
Workout - Your First Zone 2 Run
- 10min @ 12'00''/km
- 20min @ 9'00''/km
- 10min @ 12'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Peter Attia MD has a good breakdown of Zone 2 training worth watching. The essentials are below so you can run a workout this week. The full video has deeper context.
Key insights:
- Zone 2 feels easy enough to talk during. That puts you around RPE 3-4, which is the defining feature, not any particular heart rate or wattage.
- Use feel as your guide. Track power and heart rate if you want, but don’t fixate on exact numbers.
- Aim for at least three hours of Zone 2 a week. Beginners can start with three 20-minute sessions.
- Bike, treadmill, stair climber, brisk walking, running, swimming. Zone 2 works on all of them. Keep the effort steady and conversational.
Workout breakdown:
- Frequency: three 20-minute sessions a week to start, then scale up toward three hours total.
- Intensity: RPE 3-4 (conversational, not coasting). If you like data, around 225 W and heart rates of 130-140 bpm, but feel takes priority.
- Duration: 20-minute steady sessions to start, then add time week to week until you hit three hours total per week.
Try a Zone 2 session this week and adjust length and pace in the Pacing app. Builds a strong aerobic foundation over time.
References
- This is what Zone 2 training looks like | Peter Attia - YouTube (YouTube Video)