Brady Holmer

But in reality, we just talked about different ways to define zone two based on the talk test, based on RPE, based on heart rate.

When most people say that they're doing zone two training, they really don't know if they're doing zone two training because you're not measuring lactate.

really without a lactate or you're not measuring your fat oxidation rate in the mitochondria, you don't really know if you're in a physiological zone two.

It correlates with all of those other kind of subjective and objective measures that we talked about, like heart rate.

But to say that, you know, you're doing zone two training isn't necessarily accurate unless you're, you know, actually have a accurate measure of lactate.

But there are certainly several benefits to zone two or

What I like to just refer to as low to moderate intensity training, I think that's more accurate and certainly a more accurate way that people can refer to that type of training.

Yeah, it's interesting because I think certainly, you know, there was kind of this debate and like, oh, do you need to do separate?

Do you need to keep your really easy days easy?

Or can you combine it with zone four or zone five, like high intensity interval training?

I think it's a unique concept, especially for, you know, as we talk about the time efficiency of it.

Maybe there are people who only have two to three days per week when they can engage in aerobic exercise and they want to do some moderate and some high intensity training on the same day.

I mean, in reality, like when you do a high intensity interval training session, you're kind of doing a little bit of moderate intensity because as I'm sure you structure your protocols, Rhonda, and like I structure my interval training workouts, I'm doing, you know, probably 20 to 30 minutes of warmup or more and a cool down.

which is at a lighter intensity.

And then I'm doing the main session, which has some high intensity intervals.

But, you know, 50% of that session might actually be at a low intensity heart rate.

But yeah, I think it's interesting to think about doing, somebody wanted to do a 30 to 45 minute, say just a zone two, as we'll call it, maybe low to moderate intensity session.

run or a ride or maybe even a slow walk and then finish with some high intensity intervals i think that's a great strategy that people can use if they want to get some high intensity training and some moderate intensity training in the same session that moderate intensity session beforehand might even serve as like a good warm-up if you're doing 30 to 45 maybe even like 60 minutes um

to do that.

And there don't seem to be detriments, I guess, you're not ruining your zone two session by doing the hit at the end of it, because you've already gained the benefits of doing your low to moderate intensity.