When we think of CrossFit, we often imagine explosive workouts and intense WODs. However, behind these high-intensity efforts lies an often overlooked strategy that can transform your performance: Zone 2 training. Let's find out why this method, derived from endurance sports, deserves a place in your routine.
What is Zone 2?
For some time now, we have been hearing about the zone 2 in the CrossFit world®. But for some, this concept remains unclear. What is Zone 2? Why is it so important to CrossFit® ? And above all, how can you practice Zone 2 effectively to improve your performance? In this article, we demystify this training zone.
What is zone 2 in endurance training?
Zone 2 is not simply a heart rate; it's a specific intensity of effort, corresponding to low intensity. In the CrossFit® pyramid, Zone 2 is part of the "Metabolic Conditioning" category.
In general, there are four types of endurance intensity: low, medium, high and very high. In CrossFit®, the majority of sessions are carried out at high or very high intensity. But if the majority of WODs are carried out at high intensity, what's the point of a low-intensity WOD like Zone 2 for a CrossFit® practitioner?
The benefits of Zone 2 for CrossFitters
To progress in CrossFit®, it's essential to understand the concept of transfer: certain types of training, although very different from WODs, will have a positive effect on the physical capacities required in CrossFit®.
Zone 2, despite its low intensity and significant differences from WODs, leads to major physiological adaptations that will directly improve your CrossFit® performance. Just as CrossFit® enables you to develop your physical fitness for other sports.
Here are the main benefits of Zone 2 for CrossFitters:
- Improved cardiac efficiency: Zone 2 increases the size of the heart, enabling it to pump blood more efficiently while reducing resting heart rate. It also increases VO2max.
- Increased capillary density: your muscles develop a better capacity to absorb oxygen from the blood, reducing the energy cost of each repetition. This also enables you to produce an intense effort at a lower cost.
- Effect on the vascular system : Zone 2 (also known as fundamental endurance) improves vasodilator capacity, i.e. the ability of your blood vessels to widen to let in more blood and oxygen.
- Mitochondrial development: by increasing mitochondrial density, your muscles become more efficient at producing energy. Mitochondria are responsible not only for utilizing sugars and fats, but also for recycling the various metabolites produced at high intensity.
- Effect on the nervous system: while high-intensity activities call on the sympathetic nervous system ("fight or flight" reaction), zone 2 favours the parasympathetic system ("rest and digest" reaction). This helps you recover from intense training and find a lasting balance.
These adaptations make Zone 2 an essential part of training for those wishing to improve both performance and health.
How to practice Zone 2 for CrossFit® training
To take full advantage of Zone 2, it is crucial to meet the following two criteria:
- Cyclic mode : Choose cycling or running as your fundamental endurance training. These modalities enable continuous blood flow thanks to light muscle contractions. In the early stages, avoid technical modalities such as rowing or SkiErg. For sedentary people, daily walking can even be used for fundamental endurance.
- Intensity control : Contrary to common belief, zone 2 does not correspond to a fixed heart rate. Although we often hear that you should train at 70% of your FCmax, the truth is that this percentage varies considerably depending on the athlete's profile. To be sure of maintaining your intensity in zone 2, respect a difficulty of 2-3/10(RPE scale). This corresponds to an intensity where you can maintain a conversation without feeling any burning in your legs. You should also be able to breathe comfortably through your nose during a zone 2 session.
How much time should be devoted to Zone 2 and when should it be included?
For those starting out in Zone 2, we recommend 1h30 to 2h per week, divided into sessions of 30 minutes to 1 hour. You can, for example, add 30 minutes of Zone 2 after an intense WOD, or dedicate an entire session to this low intensity.
During periods of general preparation, increasing the volume of Zone 2 will improve your ability to recover. Conversely, in the competitive phase, you can reduce this volume to concentrate more on CrossFit®-specific training.
Integrate Zone 2 to become a more efficient CrossFitter
Zone 2 isn't just a fad, it's a sustainable training strategy to optimize your CrossFit® performance and recovery. By including this low intensity, you'll become a more complete and enduring athlete, forming the basis for better overall fitness.
About the author
Sean is a coach specializing in endurance and respiratory training for CrossFit® athletes. He has worked with many Games athletes and consulted with top professional sports organizations. Through his content, his aim is to make endurance training accessible to anyone who wants to improve their fitness, for health and performance.
