Summary

In this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes delve into the intricacies of Zone 2 training, featuring special guest Dr. Sebastian Sitko, a leading expert in sports science. They explore the physiological benefits of Zone 2, its role in endurance sports, and how it can be integrated with high-intensity training. The discussion also touches on the importance of balancing exercise intensity and the mental resilience developed through long-duration training.

Takeaways

• Zone 2 training is crucial for building endurance and improving mitochondrial function.

• Dr. Sebastian Sitko provides expert insights on the benefits of Zone 2 training.

• Balancing Zone 2 with high-intensity training can optimise performance.

• Zone 2 training enhances metabolic efficiency and lactate clearance.

• Mental resilience is developed through long-duration Zone 2 training.

• Zone 2 is often referred to as the 'fat-burning zone.'

• The talk test is a simple way to gauge if you're in Zone 2.

• Elite athletes spend about 80% of their training in Zone 2.

• Zone 2 training supports long-term structural and behavioural consistency.

• Understanding lactate and ventilatory thresholds is key to effective training.

Chapters

• 00:00:02 Introduction to Zone 2 Training

• 00:01:05 Physiological Benefits of Zone 2

• 00:02:38 Balancing Zone 2 with High-Intensity Training

• 00:40:23 Mental Resilience and Long-Duration Training

Instagram @exercise_matters