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Bonus: Are you doing Zone 2 incorrectly? | Fast Physiology #1 ft. Dave Schell


In this episode of Fast Physiology on the Critical Oxygen podcast, Dave Schell and I discuss the nuances and importance of zone two training. We start with a quick introduction of our new series - Fast Physiology, which is designed to dispel the myths surrounding training trends. We define zone two training as the intensity necessary to build volume over time and emphasize the importance of perceived effort for practical application. We highlight the role of zone two training in supporting high-intensity work and recovery, as well as its contribution to endurance performance. They also address the misconceptions and limitations of zone two training and stress the significance of consistency in training.


1) The purpose of Zone 2 training is to build volume and absorb harder training!

2) The upper boundary of Zone 2 is close to your first threshold (LT1, VT1, NIRS BP1, Fatmax).

3) Zone 2 training doesn't always have to be right at first threshold!

4) When adding more training time, for most people it's probably best to add more Zone 2 or Volume.

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00:00 Introduction and Purpose of the Series

03:17 Defining Zone Two Training

04:43 The Nuances of Zone Two Training

08:05 Perceived Effort and Practical Application

10:25 The Importance of Zone Two Training

14:07 Consistency and Volume in Training

19:20 Zone Two Training and Fatigue Resistance

21:43 The Misconceptions of Zone Two Training

23:08 Summary and Takeaways

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