Zone 2 Training: Science, Hype, and Reality
Show Notes & Resources
Zone 2 training is often promoted as the foundation for fat loss, mitochondrial health, and longevity, but the reality is more nuanced than social media suggests. In this episode of the Everyday Strength Podcast, Anthony breaks down what Zone 2 training actually is, where the hype comes from, and what the research really says. He dissects a recent narrative review published in Sports Medicine and explains why Zone 2 alone may fall short for certain adaptations. The discussion expands into the roles of fat oxidation, VO2max, and overall aerobic development in long-term health and performance. This episode helps everyday athletes separate useful principles from oversimplified protocols and apply aerobic training intelligently.
Key Topics Covered:
This episode explores how Zone 2 training is defined, how it is commonly misunderstood, and why it is often misapplied outside of elite endurance contexts. Anthony discusses the relationship between Zone 2 work, mitochondrial adaptations, and fat metabolism, and why higher-intensity training still plays a critical role. The conversation emphasizes VO2max as a key driver of health and longevity and explains how everyday athletes should balance low-intensity work with more demanding sessions. Practical programming guidance is provided alongside warnings against blindly copying professional endurance athlete routines.
Relevant Science & Articles Mentioned:
San Millán, I., & Brooks, G. (2018). Reexamining the role of lactate in exercise metabolism. Journal of Physiology. https://physoc.onlinelibrary.wiley.com
Seiler, S. (2010). What is best practice for training intensity and duration distribution in endurance athletes? International Journal of Sports Physiology and Performance. https://journals.humankinetics.com
Herold, F., et al. (2023). Aerobic exercise intensity, mitochondrial adaptations, and cardiometabolic health: A narrative review. Sports Medicine. https://link.springer.com
Ross, R., et al. (2016). Importance of assessing cardiorespiratory fitness in clinical practice. Circulation. https://www.ahajournals.org
Related Everyday Strength Episodes:
Strongman-Style Conditioning for Everyday Athletes
Train with the Seasons: Structuring Your Training Year as an Everyday Athlete
The Best Training Split You’re Not Using
People Mentioned:
Iñigo San Millán is referenced for his work on metabolic health, lactate physiology, and Zone 2 concepts in endurance athletes. Stephen Seiler is discussed for his research on training intensity distribution and endurance programming models. Researchers studying cardiorespiratory fitness and VO2max are mentioned in the context of health and longevity outcomes.
