Rich Roll's Zone 2 Transformation

✌🏼🌱 - Rich

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Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:

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[PriusTurbo]

That's the best explanation of the application of zone 2 training I've heard.

[aadamadkins]

Zone 2 training has completely changed my running experience. Truly grateful. Wonderful explanation, Rich.

[davidwagner]

zone 2 is 60% to 70% of target heart rate. It enables you to recover faster.

People ask me how i do pullups 5 days week. It is simple, do half your max number. Say you can do 10 pullups. You do 5 pullups. Most people with pullups will try to do max reps but you fry your nervous system if you can so 10 and try for 11 every workout.

Doing half the number allows you to do massive amounts of pullups, so high volume.

[FlatToRentUK]

That's a good description of aerobic base. I got into running last summer aged 46 and have done nothing but zone 2 apart from a few Parkruns because I do want the encouragement of seeing progress. Have knocked 4 minutes off so far but not done one for a few months.

I'm really enjoying it. Over the last few weekends I've done 8, 12, 15 and 19k runs all in zone 2 and finish feeling fresh. I'm going a tiny bit faster each time for the same heart rate. I started taking my parents' dog with me but he looked pretty gassed on the 15k so now don't!

It's easy, it's fun, it builds amazing fitness and I'm not getting any injuries or soreness. Love it.

[Jack-hvuj]

This whole premise of Zone 2 cardio being the golden zone makes sense... We are long distance creatures after all, and it is logical zone 2 would be something which gives us all the benefits, as its what would have permitted us traversing long distances while tracking animals down to eat

[Bashertxo]

The music makes it sound like he’s talking about the slow decline and eventual death of a much loved pet.

[andymcbreen]

Correct, I’ve run 73 ultra marathons, building and maintaining an aerobic base by being consistent equals recovery success.

[NRG]

Wow! I honestly did not realize people were using zone 2 like that. I think I accepted the low end of zone 3 as my ground floor when pushing my pace. Didn’t realize we could get to the point where we were running those 6s & 7s in zone 2 🤓

[sergeantmatcscs]

And the thing is, many people take zone 2 base building and go full endurance athlete. I use it for work capacity lifting and stamina in combat sports. When you can average 4-5 watts/kg for an hour daily, you don’t get tired from those brief expressions of higher energy systems like tossing weight or people around. I tell people all the time that there’s literally NO downside besides the time commitment. For me, 💯 worth it. Not to mention, performance aside, NOTHING has improved my health markers MORE than daily zone 2. NOTHING. Diet, lifting, lifestyle etc all had marginal effects but zone 2 really moved the needle after a few months.

[gavinbrinck]

thanks rich, so, if we're fit, we should keep pace on hills :))P . sending love.

[gavinbrinck]

should i feel like i'm 'slowing myself down' ?

i think i'm 'fairly fit' also(lol)

[tf-ok]

Did he say he was training for ultra man? 😂

[Wilderness]

What % of your maximum heart rate (220 - your age) is zone 2 roughly?

[peterkavanagh]

On pain pf death . The data is hiddwn from.more intelifent people . Walk. Bot run. Nd remain hwre in prison and rhy life beguns to ttribute differmecs thy life looks risky