"If, like me, you're an avid consumer of online fitness content, you've no doubt noticed the recent resurgence of Zone 2 training and V02 max.
V02 max refers to your body's ability to absorb and use oxygen during exercise. The higher your V02 max, the fitter you are. V02 max is also an important indicator of longevity, and people with a high V02 max tend to live longer.
Zone 2 training is all about improving V02 max. It simply involves working at a percentage of your maximum heart rate. This percentage is quite low, so it can also be considered low-intensity training. Zone 2 training looks easy and is very different from what we do in CrossFit!
However, Zone 2 training is essential for building a good aerobic fitness base, which in turn is crucial for performing well at high intensities.
An analogy often used here is that of a car engine. If you have a small engine in your car, you can still go fast, but you have to work at a high percentage of that engine's maximum capacity. If you have a larger engine, you can work at a lower capacity and go just as fast. What's more, you can go even faster if necessary.
Zone 2 training is very important for increasing the size of your motor.
So, how can you improve your aerobic motor with Zone 2 training? First of all, you need to get an idea of your current fitness level. There are many ways of doing this, but one of the most useful is the lactate test.
Lactate is a substance used by the body as a source of energy. The more intensively you exercise, the higher your lactate levels. Once lactate levels become too high, you can't continue exercising. Remember to get on the air bike and push as hard as you can. After about 30 seconds, everything burns so much that you have to stop.
Measuring your lactate levels during exercise is a great way to test your current aerobic fitness level and give you an indication of what you need to do to improve.
A standard lactate test is performed on a stationary bike in progressive stages. You start pedaling at low intensity for 4 minutes, then take a one-minute break. This constitutes a step. At the end of the stage, you take a lactate measurement. Then you continue, gradually increasing the intensity with each stage. Once you can no longer complete a step at the required intensity, the test is over.
