Zone 2 Training Quotes

Males--they've all trained against each other. They expect attacks to certain zones on their bodies and from someone who's used to relying on upper-body strength. And they always, always underestimate women.

I couldn’t eat,” he started, knee still bouncing. “Couldn’t train, couldn’t sleep, couldn’t do anything other than make myself sick thinking about him touching you.

But if you really want to raise your VO2 max, you need to train this zone more specifically. Typically, for patients who are new to exercising, we introduce VO2 max training after about five or six months of steady zone 2 work.

All that’s required is (1) experiencing something stressful that pushes us outside our comfort zone, (2) moving through that stress activation, and then (3) recovering completely afterward.

Males—they’ve all trained against each other. They expect attacks to certain zones on their bodies and from someone who’s used to relying on upper-body strength. And they always, always underestimate women.

Come to my house right now, and I’ll let you sneak up to my room. I’ll be a sitting duck for you if it means I can see you again.” “No.” “No?” “No, I don’t want to win like that. When I get your name, I want to have the satisfaction of knowing I beat you fair and square. My first ever Assassins win can’t be tainted.” I pause. “And besides, your house is a safe zone.” Peter lets out an aggravated sigh. “Are you at least coming to my lacrosse game on Friday?” His lacrosse game! That’s the perfect place to take him out. I try to keep my voice calm and even as I say, “I can’t come. My dad has a date, and he needs me to watch Kitty.” A lie, but Peter doesn’t know that. “Well, can’t you bring her? She’s been asking to go to one of my games.” I think fast. “No, because she has a piano lesson after school.” “Since when does Kitty play the piano?” “Recently, in fact. She heard from our neighbor that it helps with training puppies; it calms them down.” I bite my lip. Will he buy it? I hurry to add, “I promise I’ll be at the next game no matter what.” Peter groans, this time even louder. “You’re killing me, Covey.” Soon, my dear Peter. I will surprise him at the game; I’ll get all decked out in our school colors; I’ll even paint his jersey number on my face. He’ll be so happy to see me, he won’t suspect a thing!

scientists at the University of Western Ontario gives us insight into just how much more effective high-intensity cardio is.27 Researchers had 10 men and 10 women train three times per week, with one group doing between four and six 30-second treadmill sprints (with four minutes of rest in between each), and the other group doing 30 to 60 minutes of steady-state cardio (running on the treadmill at the “magical fat-loss zone” of 65 percent VO2 max). The results: after six weeks of training, the subjects doing the intervals had lost significantly more body fat. Yes, four to six 30-second sprints burn more fat than 60 minutes of incline treadmill walking.

I want the building to be welcoming, but I don’t want to pretend nothing happened. I want us to move on, but I don’t want us to forget. “I don’t know how I’m supposed to do all that. When I was training to be a principal, the biggest threat we could imagine was an earthquake. They certainly hadn’t started the duck-and-run drills in the L.A. schools for drive-by shootings. Nor had they ever envisioned that schools would become war zones for rival gangs and street disputes. Now we have teachers and students dying in the halls. Small towns, big towns, black, white, upper class, lower class—it doesn’t seem to matter. And the human in me wants to rail against that, wants to live in denial, while the principal in me knows I can’t do that. I have an obligation to my students. If this is the world we live in, then this is the world I must prepare them for. But how do I do that? I’m not sure I’m prepared for this world. I know Miss Avalon wasn’t.

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Some trainers advocate 2 minute swing sessions, claiming that the 120 seconds of continuous exercise is better for the cardiovascular system as it keeps the heart rate up longer in the training zone. A big advantage of 2 minute swing sessions is that you only need six daily sessions to get your 12 minutes.

The rapidly changing world and evolving threatening challenges demand we become more self-aware and seek trade-offs.  This means between traditional methods of training and operating and the uncertainty of ongoing, experiential trial and error the future demands if we are to thrive while handling crisis and conflict. 2 This must be done with an understanding we collectively have a shared purpose, which focuses on winning conflict and crisis at low cost in the moral, mental and physical dimensions which often times takes us outside our comfort zones.

So training smart, training effectively, involves cycling through the three zones in any given week or training block: 75 percent easy running, 5 to 10 percent running at target race paces, and 15 to 20 percent fast running or hill training in the third zone to spike the heart and breathing rates. In my 5-days-a-week running schedule, that cycle looks like this: On Monday, I cross-train. Tuesday, I do an easy run in zone one, then speed up to a target race pace for a mile or two of zone-two work. On Wednesday, it’s an easy zone-one run. Thursday is an intense third-zone workout with hills, speed intervals, or a combination of the two. Friday is a recovery day to give my body time to adapt. On Saturday, I do a relaxed run with perhaps another mile or two of zone-two race pace or zone-three speed. Sunday is a long, slow run. That constant cycling through the three zones—a hard day followed by an easy or rest day—gradually improves my performance in each zone and my overall fitness. But today is not about training. It’s about cranking up that treadmill yet again, pushing me to run ever faster in the third zone, so Vescovi can measure my max HR and my max VO2, the greatest amount of oxygen my heart and lungs can pump to muscles working at their peak. When I pass into this third zone, Vescovi and his team start cheering: “Great job!” “Awesome!” “Nice work.” They sound impressed. And when I am in the moment of running rather than watching myself later on film, I really think I am impressing them, that I am lighting up the computer screen with numbers they have rarely seen from a middle-aged marathoner, maybe even from an Olympian in her prime. It’s not impossible: A test of male endurance athletes in Sweden, all over the age of 80 and having 50 years of consistent training for cross-country skiing, found they had relative max VO2 values (“relative” because the person’s weight was included in the calculation) comparable to those of men half their age and 80 percent higher than their sedentary cohorts. And I am going for a high max VO2. I am hauling in air. I am running well over what should be my max HR of 170 (according to that oft-used mathematical formula, 220 − age) and way over the 162 calculated using the Gulati formula, which is considered to be more accurate for women (0.88 × age, the result of which is then subtracted from 206). Those mathematical formulas simply can’t account for individual variables and fitness levels. A more accurate way to measure max HR, other than the test I’m in the middle of, is to strap on a heart rate monitor and run four laps at a 400-meter track, starting out at a moderate pace and running faster on each lap, then running the last one full out. That should spike your heart into its maximum range. My high max HR is not surprising, since endurance runners usually develop both a higher maximum rate at peak effort and a lower rate at rest than unconditioned people. What is surprising is that as the treadmill

While Endurance and Stamina zone training stimulate adaptations that improve the efficiency of several systems of your body, Speed training works to actually increase the capacity of several of your body's systems. Research shows that Speed Zone training: 1. increases the enzymes that help liberate energy from our fuel sources, 2. improves the lactic acid buffering capacity, 3. provides a greater stimulation and training of the fast-twitch muscle fibers and 4.       results in a greater ability to extract oxygen from the blood as it perfuses the muscles (higher VO2max).

the way we train VO2 max is pretty similar to the way elite athletes do it: by supplementing our zone 2 work with one or two VO2 max workouts per week.

we lose muscle strength about two to three times more quickly than we lose muscle mass. And we lose power (strength x speed) two to three times faster than we lose strength. This is because the biggest single change in the aging muscle is the atrophy of our fast twitch or type 2 muscle fibers. Ergo, our training must be geared towards improving these with heavy resistance training. Daily life and zone 2 endurance work may be enough to prevent atrophy of type 1 fibers—but unless you are working against significant resistance, your type 2 muscle fibers will wither away.

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AeT (top of Z2) and the LT (top of Z3). This gives the broad separation of the aerobic zones (Z1 and Z2) for easy to moderate training from the anaerobic zones (Z4 and Z5) where training is very hard and of shorter duration. This leaves Z3 in the middle as hard training.

much capacity is sufficient? When you’ve raised your AeT to be within 10 percent (elite athletes can have a Z3 spread of 6–7 percent or only 10 beats) of your LT as measured by either heart rate or pace. With more than a 10 percent spread between thresholds, an athlete still has aerobic deficiency and needs to build more aerobic base. Those who have less than a 10 percent spread between thresholds will need to reduce or even drop Z2 training, substituting Z3 workouts. Here’s how to do the 10 percent test: Determine your AeT using one of the methods described on pages 152 to 155 (AeT Testing). Then do the LT test (see page 155). Calculate the percentage difference between the AeT heart rate and the LT heart rate by dividing the higher heart rate by the lower heart rate. We know this is not the conventional way to calculate percentage, but it works well for our purposes. Example: Suppose your AeT heart rate is 128 as determined by a laboratory test. Your LT hill-climb test shows an average heart rate of 150. 150/128 = 1.17. This shows that the LT heart rate is 17 percent greater than the AeT heart rate. You still have a lot of potential to improve your aerobic base with Z1–2 and should not be too eager to move to adding Z3 or higher intensity yet. ZONE

For Step 2, Maffetone had me wearing a runner’s heart rate monitor, a basic model with a chest strap and wristwatch console. The alarm was set to go off just before I hit my fat-burning threshold, which I’d calculated according to Maffetone’s quick-and-easy equation. To figure out your fat-burning zone, you subtract your age from 180 and then fine-tune by this scale: (a) If you’ve been sidelined for a while with injury or illness, subtract another 5. (b) If you’ve been sidelined a long time (like recovering from a heart attack), subtract 10. (c) If you’ve been training at least four times a week for two years, add 0. (d) If you’ve trained hard for two years and are progressing in competition, add 5. In my case, it works like this: I’m fifty years old, so 180 – 50 = 130.

Over time, as you train more, your exercise intensity may have to change for each of the zones. For example, beginner exercisers who go for a light jog may be in Zone 3. But, as they continue to work out, their body will adapt and their fitness improves, so that in three to five weeks that same jog will only put them in Zone 2. That means that you have significantly improved your aerobic fitness level. Using a heart rate monitor is an easy way to track the heart rate zone you are working in, and your improvements in aerobic fitness over time.