The Importance of Zone 2 Training in Mountaineering: A Brief Overview

What is Zone 2 training?

Zone-based training is a methodology that classifies workouts based on aerobic intensity. Zone 2 is essentially a low-intensity, steady-state workout at which breathing is still easy and comfortable. It’s a pace and intensity you should be able to maintain for hours.

Training at a very low intensity can have a great impact on higher-intensity endurance performance. 

How to tell you're training in Zone 2?

Apart from the numerous wearable devices (Garmin, Apple, Fitbit etc.) available these days, there are a few basic ways to figure out your Zone 2.

• Heart Rate Method:

Subtracting your age (in years) from 220 gives you a ballpark estimate of your max HR. Zone 2 is around 65-75% of your max HR. This is just an estimate and many factors can affect both heart rate and wearable estimates of your heart rate.

Step 1: 220 - (your age) = your max heart rate

Step 2: 65-75% of your max heart rate = your Zone 2 range (for most people)

• Talk test:

The talk test is an easy yet effective method to determine if you are training below your aerobic threshold. While training in zone 2, you should easily be able to hold a conversation without feeling out of breath. 

• Nose Breathing:

Successfully and solely relying on nose breathing while exercising signals that you are likely in zone 2. However, this may not be the case for everyone—as some people may have a difficult time with nose breathing in general. 

Why is Zone 2 training important for mountaineering?

Zone-based training is effective for optimizing endurance performance. Improving your endurance is one of the biggest factors for performing at a steady pace in the mountains.

However, time spent in the higher zones is still crucial for performance. 

Including high-intensity interval training (HIIT) is one of the best ways to improve your VO2max, which is an important marker of cardiovascular health.

A good rule of thumb is to spend 75-80% of your training time in zone 2 (low intensity) and 20-25% of your time doing high-intensity, strength, and/or sport-specific workouts.