{
  "id": 1409383,
  "title": "Basis für bessere Leistung: Ausdauersport: Wie geht dieses Zone-2-Training?",
  "url": "https://urgent.news/2026/08/17/basis-fur-bessere-leistung-ausdauersport-wie-geht-dieses-zone-2",
  "topic": "health",
  "section": "Health & Medicine",
  "published": "2026-08-17T02:56:05.000Z",
  "source": {
    "name": "Handelsblatt",
    "slug": "handelsblatt",
    "url": "https://www.handelsblatt.com/technik/medizin/basis-fuer-bessere-leistung-ausdauersport-wie-geht-dieses-zone-2-training/100247636.html"
  },
  "original_language": "de",
  "account": "The most important aspect of achieving better performance is endurance sports and a specific training method known as Zone-2 training. Many amateur athletes swear by this approach, even professional athletes incorporate it into most of their workouts. But what exactly does Zone-2 training entail and what benefits does it offer? To find out, we spoke to experts.\n\nZone-2 refers to running, cycling, or swimming in a low-intensity range. This is typically measured by heart rate, with Zone-2 units ranging from about 60 to 75 percent of an individual's maximum heart rate (HFmax). HFmax varies from person to person, so do the zones. To determine your Zone-2, you can use a heart rate monitor or a sports watch, but these methods can be imprecise. A more accurate way is through a performance diagnosis, which analyzes physical fitness through tests on a treadmill or stationary bike.\n\nZone-2 training is primarily aimed at building general endurance. It involves maintaining a consistent effort without excessive fatigue. This is achieved as the body primarily uses oxygen for energy, a process known as aerobic training. The opposite of this is anaerobic training, which occurs during high-intensity activities like sprinting, where the body relies on readily available carbohydrates for energy. Once these are depleted, athletes experience a lack of energy.\n\nThe Zone-2 method originated in running sports and was first noted in the 1950s. It allows athletes to accumulate many kilometers without significant fatigue, thanks to the low intensity. But how can you find your personal Zone-2? A common method is the \"speak test\": warm up, then walk or run until your heart rate reaches about 120 beats per minute. Increase your pace by 15 to 20 seconds per kilometer and wait until your heart rate increases by about five beats. Speak a sentence of 15 to 20 words; when you can only speak five to ten words without gasping for air, you've reached Zone-2.\n\nThe benefits of Zone-2 training include building foundational endurance, allowing athletes to maintain long, steady efforts with minimal fatigue. It's particularly beneficial for those new to endurance sports, as it provides a solid base for more intense training later on. For experienced athletes, Zone-2 training can be a valuable tool for recovery and maintenance of general fitness, especially when mixed with higher-intensity workouts.\n\nThe key to successful Zone-2 training for seasoned athletes is consistency and regularity. It's important to listen to your body and adjust the intensity based on how you feel. Remember, the goal is to build a strong foundation for more challenging workouts ahead.",
  "summary": "Um ein Wort kommt man im Ausdauersport kaum herum: Zone-2-Training. Gemeint ist Laufen, Radfahren und Co. bei niedriger Intensität. Wie Hobby-Sportlerinnen und -Sportler es umsetzen können.",
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}