Podcast 222: The Rise of Zone 2 Training and Why It's Essential for Training

Heart rate training has always been essential for fitness gains, but recently, Zone 2 has risen in popularity for its proven ability to increase aerobic capacity. This week, WHOOP VP of Performance Science, Principal Scientist, Kristen Holmes is joined by author and endurance coach Paul Laursen. Kristen and Paul break down the various heart rate zones and what benefits they produce, and how Zone 2 training can increase aerobic capacity and improve metabolic efficiency. They also discuss how to structure training programs to ensure you’re maximizing the benefits of Zone 2.

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EPISODE CHAPTERS:

3:05 – How Paul got started training and teaching
6:15 – The relationship between the cardiovascular system and nervous system
10:50 – Defining the different training zones
25:40 – Creating a weekly program with cardio zones
29:10 – Staying balanced with your training
31:25 – Autonomic Recovery and Zone 2 as an active recovery tool
37:33 – How Zone 2 can be linked to hormone levels
41:30 – Paul’s paper on metabolism and burning fat
47:15 – The best medium for Zone 2 training
50:15 – Training for longevity and VO2 max
52:05 – How Paul thinks about sleep with his athletes