LIFT FREE & DIET HARD W/ ANDREW COATES | #320 Zone 2 cardio, hybrid training, v02 max and logevity with Dr. Alyssa Olenick
George’s Podcast Reflection Notes. Listened on January 7th 2025
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Zone 2 cardio training is beneficial but shouldn’t be seen as the only way to improve fitness.
It’s relevant for steady-state cardio like running, incline walking, cycling, rowing, and swimming, and does not apply to resistance training or mixed-mode activities.
Zone 2 Training and Physiology
Zone 2 training isn’t just about heart rate (60-70% max).
It’s tied to underlying physiological changes, like ventilatory and lactate thresholds, where breathing increases and the body shifts slightly from fat to carb metabolism.
The fitter you are, the higher your Zone 2 heart rate will be.
This is because your body utilizes oxygen and fuel more efficiently, delaying lactate accumulation and allowing you to sustain higher intensities with less effort.
Start with Volume, Then Intensity
Build a base level of fitness with cardio or weight training before increasing intensity.
Focus on volume first, and then refine with intensity and specificity.
Hybrid training favors those with genetic gifts or lots of free time.
It requires significant endurance training volume, often more than people realize.
Women are not small men, but they are not a different species either.
The biggest physiological contrast emerges during menopause due to the loss of estrogen, making hormonal considerations increasingly important for women.
Social Factors in Women’s Training
Women and men gain muscle and strength similarly, except potentially in the upper body.
Social and personal experiences, like comfort and confidence, are more significant factors than physiological differences.
