The Basics of Z1/Z2 Training for Hybrid Athletes

You know that feeling of finishing a run completely gassed, heart pounding, lungs on fire, legs toast?

Now imagine doing the opposite: running (or biking, or rowing, or ellipticalling) so easy it almost feels like you didn't even work out.

That’s Zone 1 and Zone 2 training… and it’s one of the most underused tools in a hybrid athlete’s toolbox.

If you’re lifting heavy, doing MetCons, or hammering your intervals every week, adding dedicated Z1/Z2 work might feel pointless or even like a step backward.

But here’s the truth: if you want to go harder for longer, recover faster, and burn fat more efficiently, this is where you build that ability.

Here's how to do it: 

What is Z1/Z2 Training?

Zone 1 and Zone 2 training refers to low-intensity aerobic work.

The actual HR zone can vary pretty widely person to person depending on things like age, fitness level, etc.

But, using these basica guidelines will get you close enough to start: 

• Zone 1: ~60–70% of your max heart rate

• Zone 2: ~70–78% of your max heart rate

For most, I'd recommend starting by keeping HR under 70% (no higher than 75%) of max HR.

Zone 1 has nearly all of the benefits of Zone 2 training with a fraction of the recovery cost.

It is truly a cheat code for Hybrid athletes.

Don't believe me?

Check out this post where I detail how Z1 biking turned my 5k pace into my half marathon pace in just 6 months.

Don't know your max HR?

Just keep it under 135-140 to start.

And honestly, 115-135 is the sweet spot for most when just starting. (If you're 50+, start with 105-125).

Again, the exact numbers vary a bit depending on the method (Maffetone, lactate testing, heart rate reserve, etc.), but the main idea is this:

You should be able to EASILY hold a conversation without gasping for air.

And this doesn't mean "talking" in 4-6 word bursts between breaths.

It means able to talk in pretty close to as conversational a tone as you could if you were just sitting or standing talking to someone.

It should feel easy. Almost too easy. But that’s the point.

Why It Matters for Hybrid Athletes

Most lifters and CrossFit-style athletes are operating in moderate-to-high intensity most of the time.

That builds fatigue fast, and can certainly improve fitness, but doesn’t build your aerobic base.

Most people with a high-intensity background, CrossFitters in particular, have a very underdeveloped endurance base.

Here’s what Z1/Z2 work does:

• Builds your aerobic engine – so you can recover faster and last longer in workouts or races.

• Improves mitochondrial efficiency – more energy production at lower costs.

• Lowers resting heart rate and improves HRV – signs of real cardiovascular fitness.

• Improves fat oxidation – making your body better at using fat for fuel instead of burning through carbs right away.

• Reduces fatigue – because it’s easy on the joints and nervous system, you can do more of it without burning out.

• Burns calories - Z1/2 training is an incredible tool for helping to increase expenditure and drop weight without having to cut calories too far.

In short, low-intensity training improves your metabolic health, your heart health, and your aerobic endurance.

And the best part?

It's incredibly easy!

For hybrid athletes juggling strength and endurance, low-intensity endurance training is your foundation.

Without it, your “roof” has no support.

How to Apply It (Even If You’re Busy)

You don’t need to become a full-time endurance athlete to get the benefits.

Try this:

1. Start with 2 sessions per week of 30–45 minutes in Z1/2. (30 mins is the minimum effective dose, especailly for Z1, and especailly if biking)

2. Use low-impact modalities like cycling, incline walking, elliptical, or rowing to avoid interfering with your lifting.

3. Track your pace and heart rate over time, you should see improvements at the same HR (or lower HR at the same pace). BUT, this can take months to see so have patience at first.

4. Add Z1 sessions on recovery days – even a 30 minute walk will have a lot of benefit.

5. Don’t obsess over perfection. If your HR spikes a little on a hill, it’s fine. You don't need to immediately stop and walk. It'll come back down once you get to flat ground. Just focus on keeping it mostly easy.

Key Takeaway

If you want to improve performance without wrecking recovery, Zone 1 and Zone 2 training is non-negotiable.

In my opinion, Zone 1 is where most Hybrid athletes (especially those focusing more on lifting) should spend most of their time.

Think of it as building the size of your engine so you can go farther, faster, and recover better between hard efforts.

Call to Action

Try this:
Add one 30-45-minute Z1/2 session this week.

Keep it EASY.

So easy it feels pointless.

Track your heart rate and pace.

Stick with it for 4 weeks and watch what happens to your recovery, work capacity, and even body comp.

Want help dialing in the right mix of training zones, lifting, and nutrition? Click here to apply for coaching.

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