Zone 2 Intensity: A Critical Comparison of Individual Variability in Different Submaximal Exercise Intensity Boundaries
B. Meixner, Luca Filipas, Hans‐Christer Holmberg, Billy Sperlich
Abstract
Introduction: Endurance athletes often utilize low‐intensity training, commonly defined as Zone 2 (Z2) within a five‐zone intensity model, for its potential to enhance aerobic adaptations and metabolic efficiency. This study aimed at evaluating intra‐ and interindividual variability of commonly used Z2 intensity markers to assess their precision in reflecting physiological responses during training. Methods: Fifty cyclists (30 males and 20 females) performed both an incremental ramp and a step test in a laboratory setting, during which the power output, heart rate, blood lactate, ventilation, and substrate utilization were measured. Results: Analysis revealed substantial variability in Z2 markers, with the coefficients of variation (CV) ranging from 6% to 29% across different parameters. Ventilatory Threshold 1 (VT 1 ) and maximal fat oxidation (Fat Max ) showed strong alignment, whereas fixed percentages of HR max and blood lactate thresholds exhibited wide individual differences. Discussion: Standardized markers for Z2, such as fixed percentages of HR max , offer practical simplicity but may inaccurately reflect metabolic responses, potentially affecting training outcomes. Given the considerable individual variability, particularly in markers with high CVs, personalized Z2 prescriptions based on physiological measurements such as VT 1 and Fat Max may provide a more accurate approach for aligning training intensities with metabolic demands. This variability highlights the need for individualized low‐intensity training prescriptions to optimize endurance adaptations in cyclists, accommodating differences in physiological profiles and improving training specificity.