How to stay in Zone 2 (practical tips)
Zone 2 should feel controlled. If you keep creeping above the range, slow down—your ego will adapt, your aerobic base will improve.
Common reasons Zone 2 feels too hard
- Heat & humidity: heart rate rises for the same pace.
- Dehydration: can increase cardiac drift.
- Starting too fast: even small early surges can push HR up later.
- Bad sleep / stress: shifts your baseline.
Helpful companions
Zone 2 FAQ
Q:What does Zone 2 feel like?
It should feel sustainable and controlled—easy enough to hold a conversation in short sentences. If it feels like a hard effort, you’re probably above Zone 2.
Q:Should I use pace or heart rate for Zone 2?
Heart rate is usually the better constraint because pace varies with hills, heat, and fatigue. Use pace as a secondary check and keep effort consistent.