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Zone 2

Learn about Zone 2 training and unlock its remarkable benefits.

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Heart Zone 2 April 13, 2025 | 5 min

Zone 2 Training: The Power of Steady

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Clay Guidance

Zone 2 Training: The Power of Steady 5 min | ARTICLE

Test, Don’t Guess: How We Pinpoint True Zone 2 5 min | ARTICLE

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Zone 2 Training Explained: How Much, How Often, and Why It Matters with Dr. Iñigo San-Millán & Dr. Peter Attia 9 min | VIDEO

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Joel Nelson

Zone 2

Top Picks

1.

Quarterly Oval Tests

I schedule an Oval test every quarter to keep tabs on my Zone 2 range. It shifts more than people think—especially for me, depending on whether I’m deep in triathlon training or easing off in the off-season. Having that updated data helps me train smarter, not harder.

2.

Garmin Fenix 8 + Polar HR Strap

I rely on real-time data during training—it’s non-negotiable. My Zone 2 window is tight, just a 4-beat spread, so I need the precision of the Fenix and Polar combo to stay dialed in.

3.

3AI-powered Apps

I use a trio of AI-driven apps to keep my training locked in for Ironman prep. They take into account my age, weight, performance targets, and race day timeline—then sync with my wearable data to build daily workouts that stay aligned with the bigger goal. My app deck includes TrainingPeaks (using 80:20Endurance plans), TrainerRoad, Garmin Connect, Stryd, Fitbod, Fuelin. I wish I had a single app to pull it all together and include my blood – stay tuned!

Co-founder & CEO @ Clay Health & Care

Learn More About Joel Nelson

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More questions?

What is Zone 2 training and why does it matter?

Zone 2 refers to a specific heart rate range where your body relies primarily on fat for fuel. Training in this zone builds mitochondrial density, improves metabolic flexibility, and supports endurance without causing excessive strain or inflammation.

How do I know if I’m actually training in Zone 2?

You’ll know you’re in Zone 2 when you can carry on a conversation but still feel like you’re working. The most accurate way to measure it is through heart rate tracking or lactate testing. At Clay, we offer assessments that pinpoint your unique Zone 2 range.

How does Zone 2 training fit into Clay’s Five Elements of Health?

Zone 2 sits at the intersection of Body, Fuel, and Recovery. It’s a low-impact way to build metabolic health, improve fat adaptation, and restore nervous system balance. At Clay, we use it as a cornerstone for sustainable performance and long-term health.