Does Zone 2 Training Actually Make You Better at CrossFit?

If you spend any time around CrossFit athletes right now, you have probably heard the words Zone 2.

More athletes are running, rowing and jumping on the bike for long, steady sessions instead of turning every workout into another all out MetCon.

But does Zone 2 actually make you better at CrossFit?

For many athletes, the answer could be yes. If you are strong enough to handle the movements but regularly find yourself redlining halfway through a WOD, your aerobic engine may be the thing holding you back.

What Is Zone 2 Training?

Zone 2 is relatively low intensity aerobic training that you can maintain for a sustained period.

CrossFit describes Zone 2 as approximately 65 to 75 percent of maximum heart rate, although heart rate zones vary between individuals.

In practical terms, you should feel like you are working but still be able to maintain a conversation.

Popular options include running, rowing, cycling, SkiErg and the Echo Bike.

The hardest part for a CrossFitter?

Not turning it into a workout.

Why CrossFit Athletes Are Adding More Zone 2

CrossFit is built around intensity, but constantly training at high intensity does not necessarily give you the strongest possible aerobic base.

Zone 2 gives you an opportunity to accumulate aerobic training without creating the same fatigue as another hard WOD.

A better aerobic engine can become particularly noticeable during longer workouts. Instead of immediately hitting the redline, you may be able to control your breathing, maintain a sustainable pace and recover faster before attacking the next movement.

That matters when a workout contains repeated rounds of rowing, running, burpees, wall balls or lighter barbell cycling.

Can Zone 2 Improve Your WOD Performance?

Think about a workout where you finish your first round feeling brilliant and then spend the next 15 minutes staring at the floor.

Your strength probably did not suddenly disappear.

You simply could not recover quickly enough between efforts.

Building aerobic fitness can help improve your ability to sustain work and recover during repeated efforts. This is one reason Zone 2 continues to generate so much interest among CrossFit athletes looking to improve their engine.

It will not replace CrossFit conditioning, but it can complement it.

How Much Zone 2 Should a CrossFitter Do?

You do not need to completely change your programme.

For many recreational athletes, adding one or two Zone 2 sessions each week is a realistic starting point.

A simple week could look like:

Monday: CrossFit

Tuesday: CrossFit

Wednesday: 30 to 45 minutes Zone 2

Thursday: CrossFit

Friday: CrossFit

Saturday: 45 to 60 minutes Zone 2 or easy run

Sunday: Rest

Start conservatively and increase your volume gradually rather than suddenly adding hours of additional cardio.

What Is the Best Zone 2 Exercise for CrossFit?

There is no single best option.

Running has the advantage of improving your running economy alongside your aerobic fitness, which is increasingly useful as running continues to appear across CrossFit and hybrid competitions.

Rowing and cycling are excellent alternatives if you want to reduce impact while accumulating aerobic volume.

The best choice is ultimately the one you can perform consistently without negatively affecting the rest of your training.

Do You Need Carbohydrates for Zone 2?

For a short, easy aerobic session, most athletes will not need intra workout carbohydrates.

Once sessions become longer, or Zone 2 is being added alongside a high volume CrossFit programme, your overall fuelling becomes more important.

For demanding training days, WOD Fuel provides carbohydrates specifically designed to be consumed during functional fitness training.

Hydration also matters, particularly during longer sessions or training in warmer conditions. WOD Powders Electrolyte RX provides sodium, potassium, magnesium, calcium and chloride to help replace electrolytes lost through sweat.

Zone 2 Plus CrossFit Could Be the Missing Piece

You do not need to choose between being strong and having an engine.

Modern CrossFit increasingly rewards athletes who can lift, move efficiently and continue working when everyone else starts slowing down.

If you are constantly adding more high intensity workouts but your endurance is not improving, another MetCon might not be the answer.

Try slowing down.

Build the engine.

Then see what happens when it is time to go fast.