re: Explain it to me like I’m 5 - Running edition

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several people comment about the zone 2 being so great but what is it measured against?

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Aerobic fitness, think of it like a pyramid structure. Most of your work needs to be setting the base. Especially starting out, at least 80% of your workouts should be expanding the base level, or Z2 cardio.

To improve fitness, you need consistency, duration, and intensity. Don't increase any one of those too much at the same time. This is how I train on my Peloton using the power zone classes they have.

For example, if I ride 3-4 times a week, 2 of those will be a 45 minute endurance based class. You're never feeling gassed, but you can tell you're working out. Then a 3rd class, you might push a little harder, but not all out. The weekend is usually reserved for a longer, hour plus ride at an easier pace. The goal is to do the same endurance type workout, but for a longer period to let your body adjust to working at that same pace for longer.

To compare it to running, if you usually run 3-4x a week for 30-45 minutes at a 10 min/mile pace, you might try to run for only 30 minutes at a 9 min/mile pace on one of them. A slight increase in your tempo, and you can tell it is harder, but not going to kill you. Follow that with a longer run on the weekend. Go for an hour, but take it easy. Slow it down to an 11 min/mile pace and settle in for the longer duration.

The next week, you can either increase the intensity on the shorter run, think speed work, or increase the duration on the longer run, or add another 30 minute run into the mix. You would still keep your base runs the same. But you wouldn't do all 3 in the same week. When you get to where your tempo feels comfortable in your base runs, then slightly increase your pace. Move from a 10 minute pace to 9:30 and see how your body adjusts for a week or two. If that feels comfortable, then increase the pace a little on the shorter run. If that felt okay, run for 75 minutes on your long run the following week.

I admit it has been a while since I ran, since I do most of my aerobic work on the bike, but the training plans have a good bit of common sense crossover. The only way to get comfortable doing longer workouts is to gradually increase. The only way you can gradually increase those is by putting in the work during the week so you're prepared for the longer workout. The only way to speed up your faster runs is by being fitter from doing the base work. Without that, you'll feel gassed and burn out.