Do CrossFit Athletes Need ZONE 2 Training? ULTIMATE GUIDE on Methods, Dose and Benefits
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- เผยแพร่เมื่อ 30 มิ.ย. 2024
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In this video, I explain five different methods to determine your individual Zone 2 training range, from very simple techniques to more advanced lab-based testing. I also discuss the evolving paradigm in CrossFit regarding volume versus intensity and how it affects your mitochondria. If you stick around until the end, you will learn how to use this information to determine if YOU need Zone 2 training based on your CrossFit (or Hyrox level).
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More perspective on zone 2 by @Upsidestrength • Comprendre l’Entraînem...
NIRS Devices: train.red/ and www.nnoxx.com/ and the OG www.moxymonitor.com/
TIMESTAMPS
00:00 - Intro
01:45 - What is Zone 2
02:30 - Defining zone 2 ¦ ‘Talking pace’
04:40 - Defining zone 2 ¦ Heart Rate
06:00 - Defining zone 2 ¦ Functional Threshold Power
07:35 - Defining zone 2 ¦ Lactate
10:30 - Defining zone 2 ¦ Near Infrared Spectroscopy
13:25 - Do not forget to like 🙂
13:45 - Intensity vs. Volume (effect on mitochondria) - see paper pubmed.ncbi.nlm.nih.gov/29934...
19:35 - Do CrossFit athletes need Zone 2 training?
24:40 - What about Hyrox?
#Zone2 #CrossFit - วิทยาศาสตร์และเทคโนโลยี
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Every crossfit (and other athletes) need to see your videos.
Thanks ser
Keep going, we watch
You watch, I keep going!
Best free content on the internet. Other people make you pay for this. Go Swiss
The information you provide is awesome and your editing is already so much better. Keep going, man!
Thank you. Took me at least 5h to edit this. Problem is, I can't hire a professional editor because they don't have the scientific background and don't have the studies/data in their head :). I'll keep learning though.
How do you ALWAYS Produce EXACTLY what i Need to hear?!?!? ❤ Keep it up
The YT algo haunts you :)
Great video. Love the deep technical details and data. Thanks!
This was a great video! Perfectly explained and consolidated info made into easy to understand and action on! Thank you for your work 😼
Back to my PhD...But with CrossFit. Thank you 😍
Great topic. Good, thorough presentation.
Thanks for watching
Very interesting stuff. Earned a new subscriber. I am a beginner crossfitter but I enjoy long boring zone 2 workouts and do those 2x a week (swimming and rowing). If I wanted to get better at crossfit, would I need to reduce the volume and focus on more crossfit style workouts? My aim is to have well rounded fitness (strength, intensity, endurance)
Great video as always! To answer your question on how to id zone 2: 20mn all-out I find very difficult to time accurately to arrive exhausted at the end. Wearables I hate, seeing too many people becoming dependent on what the wearables tell them rather than listening to their bodies. So the speak test it is!
A question for you: would you consider a long chipper done at a slow pace zone 2, despite it involving a big strength component? Same question for a hypertrophy workout? Or does it HAVE to be cardio? Cheers
As an Exercise Scientist. I have no idea what you said.
Lots of value in the video, well done.
I’ve been waiting for a @hillerfit comment to show up on his videos.
Appreciate that, still very much a rookie
Thank you for your work. I love it!
I honestly thought that zone 2 was important for every type of CrossFit athlete. With metcons and high-intensity work, we can improve lactate accumulation tolerance. But how do we improve lactate clearance capacity without training aerobic capacity (cardiac output)?
Hm, I think you are confusing some concepts here.
Lactate clearance happens in slow twitch fibers. They use the lactate as an additional energy source. Lactate is their friend :)
The tolerance to 'lactate accumulation' you mention is rather related to the H+ ions that come simultaneously with lactate production (anaerobic system). These H+ ions need to be buffered, otherwise excessive fatigue will build up.
Can trained by a combination of low intensity and high intensity workouts. Some supplements such as b-alanine and sodium bicarbonate might help too.
There's some really good test to detect if all of your training was in aerobic level: Uric acid. Device for 10-20$ can measure it. It's show not current level, but average/integral level of exercise stress
Its correlated with lactate acid testing
Have to check this out.
The whoop really helps to tell what zone you're in and for how long. Doing crossfit everywork out is at different zones.
Except it doesn't because it is notoriously inaccurate and bases it's zone detection on heart rate (which by itself in inaccurate). Better to use a chest strap (ECG) or the arm strap from whoop.
@@wod-science cool
Thank you
Cool video on z2! Do you think there is a minimum length like 30, 60 or 90min+? I think doc Millan said 1 hour but in elite cf programs are also 20-30min warmup z2 blocks..
Yes, zone 2 sessions for CrossFit athletes will be not as long as those for endurance athletes. As a CrossFit atheltes I suggest starting with 20 min continuous work on an erg and build up from there. Key is to increase overall training volume, so if you manage to do that by only doing 3 x 20 min per week, that is fine and a good starting point.
Great video! Does the modality of the zone 2 cardio matter? For eg, If I want to run faster, must I only do a zone 2 jog? Or Can I bike/swim/ruck and have the same carry over?
Hard to say with certainty. There will be some carry over so I suggest going with what is the most enjoyable for you (and sustainable)
🦇 🦇 🦇 looking forward to it
Do you know some research examined performance as the dependent variable and zone 2 training as the independent variable in CrossFitters? I think specific recommendations require experimental studies with Group 1: CrossFit only, Group 2: CrossFit + zone 2, Group 3: control, to draw reliable conclusions, don´t you think???
Hey Doc!
Great informative video!!
Ive been doing crossfit since 2012 with some hiatus periods, mainly during university (2017-2021). Due to my work and some early bodybuilding injuries, I have some chronic nagging pains. That limits the variety of exercises I can do in my training, so now Ive been more focused on aerobic capacity and improving my ERG capacity.
My most recent training plan is based on Mikko Salo's E-book on improving the Mikko's Triangle WOD score.
Not sure you're familiar with the WOD but it's a 40min EMOM where the RX goal is to do:
Min1 20 cal echo bike
Min2 20 cal row
Min3 20 cal ski
Min4 rest
Repeat for 10 rounds
How could zone 2 training affect the performance on this workout? Is it enough to improve scores?
Are you familiar with Joel Jamieson? He's supposed to be a GOATed coach for MMA athletes, NFL players, NHL... His claims about conditioning and GPP are very based on zone 2 training. I remember watching him talk about a 80/20 split for Low Intensity/High intensity.... and thats for world class MMA fighters... I know the difference between crossfit and other sports is very considerable, but in Endurance sports alone, is this 80/20 split logical?
Thanks for your work and sorry about the long text!! 😅
Thanks for the elaborate question.
Yes, zone two could help performance on the Mikko's triangle. Zone 2 will increase your capacity to convert energy aerobically (more mitochondria), which will delay lacate build up at higher intensities (fi during such a workout). The 80/20 split Zone 2 / high-intensity work as suggested is a good starting point.
@@wod-science thanks so much for taking the time to read and answer! I've been following the IG account for quite sometime, but Im new here on YT. You got yourself a new big time fan 😁 all the best!
I have some questions, is posible to use Mixed modal work at low intensity as zone 2 work? Is so, can we use a FTP test with Bike Erg to determine Power Zones and work in zone 2?
I was hoping for this question :).
Mixed modal work can be done as zone 2 but only in well-trained atheltes and preferably with a NIRS device strapped around leg and arm. Mainly because such movements are not (less) cyclical by nature which can lead to stronger fluctuations in tissue oxygenation. Basically pushing you over and under the desired threshold continuously.
That said, a good starting point would be RPE (2-3) and breathing frequency (talking to your friends) while doing zone 2 mixed modal.
FTP can't really be used as a starting point because you do not know the exact watts your are pushing during mixed modal work (there are solutions in the making though, stay tuned!). Better go off rpe and breathing (as mentioned).
@@wod-science thanks your the answer.
That was what I was thinking. I incorporate in the programming zone 2 in mixed modal workouts and mono-structural, more in Base Cycle and less in “competitive” cycle
If only aerobic energy is made in the mitochondria, where does anaerobic energy come from?
i do zone 2 two times per week. at least i think it's zone 2. usually it's 60 minute circuit with 3 to 4 movements that don't jack up the heart rate suddenly, e.g. carries, slow sled stuff, ergometers, holding stuff, animal walks, etc. Everything with nose breathing.
Interesting, what is your RPE on those sessions?
I enjoy zone training and I'm a lazy programmer. So, I've built myself a device that auto adjusts my treadmill speed based off my heartrate. Really enjoying the overall content.
Question I would have for more videos: Sometimes when I do a zone 5 workout, I sleep worse that night. It seems my heartrate is still about elevated about 10-15 bpm, according to my sleep tracking device. Is this the EPOC time still going during my sleep or some other fun science answer awaiting us?
Haha, so you back engineered a treadmill?
Good question, effect of late-night exercise is super individual. Data on the topic is also unequivocal. Yes, EPOC and most importantly body temp can remain elevated for hours after super hard training. Best to avoid in your case, rather do during lunch morning?
Thanks for the tip for next videos, always appreciated.
@@wod-science Working out earlier probably is the simple answer, but... I also have an exercise with oxygen machine that pumps out 80% oxygen air. So this last zone 5 workout I used that after the workout, just watching TV for an hour. My hypothesis being the high oxygen air would recover the EPOC time faster. When I went to bed 5 hours later I slept my normal great sleep. I'll try this a few more times to see if it keeps helping and my zone 5 keeps getting more improvements. I only do zone 5 once a week so it takes a bit to figure this out.
Heres a question for you. I'm an RX athlete. I work as a dairy farmer which I'd describe as being labour intensive (I average 15-20 thousand steps a day on top of the manual labour). Is it worth my time spending 1-2 hours a week on zone 2 when I do so much low intensity work throughout the day anyway?
Excellent question, simple answer to that. No, in your case I would focus on intensity in the gym!
Is there nothing in between Beginner and Advanced (RX)?
Good point. There is obviously a difference between a complete beginner and someone who is on the bubble of qualifying for the Quarterfinals. Nevertheless, also in that category, people should focus on other things than zone two. Mainly movement efficiency, gymnastics strength and weightlifting to name a few :)
Nice video but the chart with the recomandations whether to do zone 2 or not makes no sense for me. For my example: I do crossfit 3 times a week because I have a „3x-pass“, I add 2x zone 2 training on other days of the week. So why should something beneficial for an advanced/ RX athlete should not be benefitial for me (beginner) if I have the time to do zone 2 two or three times a week.
In that specific case you can indeed have some benefit of additional zone 2. The table is mainly for people who want to substitute some of the regular CrossFit volume with Zone 2.
That said, I do think you could get more bang for your buck by doing HIT training on your non gym days, fi on the rower.
@@wod-science thank you so much🙏🏻 So I will do 1x zone2 and 1x HIT on the erg
Great video! I am curious of CrossFit is a good means of improving VLA max. I know VLA max is rarely discussed, but it seems interesting. I’d be curious what physiological adaptations improve VLA max.
For example, would training the lactic acid anaerobic system result in improve circulation to improve lactate clearance? Can’t find much info online on this topic, but it seems relevant to CrossFit style training
VLA Max is debatabale amongst physiologists. About where it's useful or not.
Training high intensity where the anaerobic system contribute more than the aerobic will always produce more lactate than it can be cleared, hence not a good strategy to improve that ability. It's like trying to improve 1RM Squat by putting on 20kg more than your 1RM for a heavy single. That wouldn't work, right?
You simply can't train the ability to clear lactate when you put your body in an environment where you have a huge accumulation that exceeds the clearance by far.
To train for clearance of lactate, you need to spend time where the production and utilization of lactate as fuel is near equal. It will be around the second boundary that separates the second and third domain (2nd threshold/critical power-speed so to say). Most probably, if you're not a high-level endurance specialist, most will benefit by spending time below that boundary.
One method, commonly used, is to alternate between over and under the threshold. So you accumulate lactate spending time above the threshold, and then in interval setup, you lower the intensity and spend time clearing it. Most probably, if you're not an advanced endurance specialist, you will not be able to clear that anyway.
So, for Crossfitters, spending time under the threshold will improve the ability to clear lactate because you practicly speaking is improving the threshold itself.
Roger that, excellent answer. Thanks for clarifying. Had not thought about this interval strategy, have to test it out.
So zone 2 or no zone 2
Depends on your level see 19:35
Haha. Don’t listen to Huberman. That’s refreshing.
You can defo listen to him, but CrossFit (performance) is a different beast compared to overall health and endurance sports
@@wod-science on a related note, I often wonder if ice baths are useful for CrossFit. They got hyped… then oh they will kill muscle gains… then, no they are ok with the right timing.
I really hate the cold. Love sauna. But could they help me climb the leaderboard?
@@nutritionontape As you said, a lot of hype, not much evidence. The best evidence we have is that they actually do reduce muscle mass gains while working out, mainly because acute cold reduces inflammation which you need for adaptation. They have it's place in competition though, for the same reason - reduction in inflammation.