What Is “Zone 2 Training”?: Experts’ Viewpoint on Definition, Training Methods, and Expected Adaptations

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dc.contributor.authorSitko, Sebastian
dc.contributor.authorArtetxe, Xabier
dc.contributor.authorBonnevie-Svendsen, Martin
dc.contributor.authorGalán-Rioja, Miguel Ángel
dc.contributor.authorGallo, Gabriele
dc.contributor.authorGrappe, Frédéric
dc.contributor.authorLeo, Peter
dc.contributor.authorMateo, Manuel
dc.contributor.authorMujika, Iñigo
dc.contributor.authorSanders, Dajo
dc.contributor.authorSeiler, Stephen
dc.contributor.authorZabala, Mikel
dc.contributor.authorValenzuela, Pedro L.
dc.contributor.authorViribay, Aitor
dc.date.accessioned2025-07-17T20:44:37Z
dc.date.available2025-07-17T20:44:37Z
dc.date.issued2025-02-26
dc.description.abstractThe role of high-volume low-intensity training for enhancing endurance performance has gained growing interest in recent years. Specifically, so-called “zone 2 training” is currently receiving much attention, and many propose that this is the target intensity at which a large proportion of total endurance training should be performed. However, despite the popularity of this concept, there is no clear consensus among coaches, athletes, and scientists regarding the definition of zone 2 training. Purpose: This commentary summarizes the perspectives, experience, and knowledge of an expert panel of 14 applied sport scientists and professional coaches with the aim of providing insight and a basis for definitional consensus on zone 2 training. Moreover, potential training strategies at this intensity are proposed, and the expected physiological adaptations when exercising at this intensity and related research gaps are also discussed. Results: Experts reached consensus that zone 2 training should preferably be performed at intensities located immediately below the first lactate or ventilatory threshold through continuous, variable, or interval-type sessions. Furthermore, experts expected a broad range of central and peripheral adaptations from zone 2 training. These expected adaptations might not be unique to zone 2 and could also be induced with sessions performed at slightly higher and lower intensities. Conclusions: This commentary provides practical insight and unified criteria regarding the preferred intensity, duration, and session type for the optimization of zone 2 training based on the perspectives of acknowledged sport scientists and professional coaches.
dc.identifier.citationInternational Journal of Sports Physiology and Performance, (2025) pp. 1-4
dc.identifier.doihttps://doi.org/10.1123/ijspp.2024-0303
dc.identifier.issn1555-0265
dc.identifier.orcidhttps://orcid.org/0000-0002-8143-9132
dc.identifier.urihttps://hdl.handle.net/20.500.12254/4232
dc.language.isoen
dc.publisherHuman Kinetics, Inc.
dc.rightsAtribución-NoComercial-CompartirIgual 3.0 Chile (CC BY-NC-SA 3.0 CL)
dc.rights.urihttp://creativecommons.org/licenses/by-nc-sa/3.0/cl/
dc.subjectExercise
dc.subjectIntensity
dc.subjectPrescription
dc.subjectCycling
dc.subjectEndurance
dc.titleWhat Is “Zone 2 Training”?: Experts’ Viewpoint on Definition, Training Methods, and Expected Adaptations
dc.typeArticle
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