Why Zone 2 Training Makes Triathletes Faster
If you’re a triathlete – or even just dabbling in endurance sports – you’ve probably heard people talk about Zone 2 training. Maybe you’ve tried it, got bored within 10 minutes, and decided it wasn’t for you. Or maybe you’re not even sure what it is, but you’ve heard whispers that it’s the “secret weapon” of elite endurance athletes.
Here’s the truth: if you’re training for a triathlon, especially longer distances like 70.3 or Ironman, Zone 2 work isn’t optional – it’s essential. And yes, it can feel painfully slow at first. But if you stick with it, you’ll be rewarded with improved endurance, better recovery, and faster race-day performances.
Let’s break down exactly what Zone 2 training is, why it matters, and how you can make it work for your triathlon goals.
What Is Zone 2 Training?
Zone 2 training is low-intensity aerobic work that keeps your heart rate in a specific range – typically 60–70% of your maximum heart rate.
At this effort, you should be able to hold a full conversation without gasping for breath. It’s the pace where you feel like you could keep going for hours – not a sprint, not a grind, just steady, comfortable work.
For many triathletes, especially beginners or those who’ve been training too hard too often, Zone 2 can feel too easy. But that’s exactly the point.
Why Zone 2 Matters for Triathletes
Think of your body’s energy systems like gears on a bike:
Zone 2 = Your endurance gear – it’s efficient, reliable, and built for long distances.
Higher zones = Your turbo gear – fast but drains your energy quickly.
By building a big Zone 2 base, you’re teaching your body to become a fat-burning, endurance machine. This has several benefits:
1. Improved Aerobic Capacity
Zone 2 strengthens your heart, lungs, and circulatory system, allowing you to deliver more oxygen to your working muscles. This means you can go faster for longer without feeling exhausted.
2. Better Fat Utilisation
When you train in Zone 2, your body gets better at using fat as a fuel source. This is crucial for triathletes – you can only store so much glycogen, but fat stores are practically unlimited.
3. Lower Injury Risk
Because Zone 2 work is low impact and lower stress, it’s kinder to your joints, tendons, and muscles. This helps you stay consistent – the number one predictor of success in triathlon training.
4. Faster Recovery
Lower-intensity work doesn’t batter your body the way high-intensity sessions do. You recover faster and can train more consistently throughout the week.
How to Work Out Your Zone 2
The easiest way to calculate your Zone 2 range is to use the Maffetone Method:
180 – your age = maximum aerobic heart rate
Then adjust:
–5 bpm if you’re injured, recovering from illness, or new to training.
+5 bpm if you’ve been training consistently for over 2 years with no injuries.
Example:
A 35-year-old athlete:
180 – 35 = 145 bpm
Zone 2 range would be 135–145 bpm.
If you have access to lab testing or lactate threshold testing, you can get even more precise – but for most triathletes, the above method is a great starting point.
How to Incorporate Zone 2 into Your Triathlon Training
Zone 2 isn’t about doing only slow sessions – it’s about building your aerobic base so that your higher-intensity work becomes more effective. Here’s how to slot it in:
1. Long Rides and Runs
Make the majority of your long sessions Zone 2. This is especially important in the off-season and early base phase.
2. Brick Sessions
Zone 2 bricks are perfect for teaching your body to handle longer durations without excessive fatigue.
3. Recovery Sessions
If you’re doing a recovery swim, spin, or jog, keep it firmly in Zone 2.
4. Polarised Training
Aim for the 80/20 approach – roughly 80% of your training in Zones 1–2 and 20% in higher-intensity zones. This is backed by research on endurance performance.
Common Mistakes with Zone 2 Training
If Zone 2 is so effective, why doesn’t everyone stick with it? Often it’s because of these mistakes:
1. Going Too Hard
If you “creep” above Zone 2, you’re no longer building that aerobic base – you’re in no man’s land, too slow for speed work but too hard for base work.
2. Not Being Patient
It can take weeks or even months to see big improvements. Many triathletes give up too soon because they expect instant results.
3. Not Using a Heart Rate Monitor
Perceived effort can be misleading, especially if you’re fatigued. A heart rate monitor keeps you honest.
How to Make Zone 2 More Enjoyable
Let’s be honest – Zone 2 can feel boring, especially if you’re used to training hard all the time. Here’s how to make it more engaging:
Podcasts or Audiobooks – zone out while you Zone 2.
Train with a Friend – you should be able to chat easily.
Explore New Routes – make your long sessions an adventure.
Remind Yourself of the Goal – stronger, faster race performance.
The Bottom Line
Zone 2 training isn’t glamorous. It won’t give you that post-session buzz of smashing intervals. But it’s the foundation that makes all your other training work better.
If you want to:
Build unstoppable endurance
Recover faster
Avoid injury
Hit faster times on race day
… then it’s time to slow down so you can speed up.
Your Next Step
If you’re a triathlete ready to train smarter and stop guessing, I can help you build a personalised plan that balances Zone 2 work with targeted speed sessions so you can perform at your best without burning out.
Click here to book your free consultation and let’s map out your next race season.
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