Your First Zone 2 Run
Workout - Your First Zone 2 Run
- 10min @ 12'00''/km
- 20min @ 9'00''/km
- 10min @ 12'00''/km
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Peter Attia MD has a great breakdown of Zone 2 training that’s worth watching. This summary captures the essentials so you can run a workout this week—head to the full video if you want the deeper context.
Key insights:
- Zone 2 feels easy enough to talk during, which puts you around RPE 3-4—the defining feature, not any particular heart rate or wattage.
- Use how you feel as your guide. Track power and heart rate if you want, but don’t get caught up in hitting exact numbers.
- Aim for at least three hours of Zone 2 per week. Those starting out can begin with three sessions of twenty minutes.
- Bike, treadmill, stair climber, brisk walking, running, swimming—Zone 2 works on all of them. The key is keeping the effort steady and comfortable enough that you can still talk.
Workout breakdown:
- Frequency: Three twenty-minute sessions per week to start, then scale up toward three hours total as you build fitness.
- Intensity: RPE 3-4 (you’re conversational, but not coasting). If you like data, aim for around 225 W and heart rates in the 130-140 bpm range—though feel takes priority.
- Duration: Begin with twenty-minute steady sessions, then add time week to week until you hit three hours total per week.
Try out a Zone 2 session this week and adjust the length and pace to what works for you in the Pacing app. You’ll develop a strong aerobic foundation—stick with it and the payoff comes over time.
References
- This is what Zone 2 training looks like | Peter Attia - YouTube (YouTube Video)