Zone 2 Training is Not for Women

Some time back, I hopped onto the Zone 2 Training bandwagon because I was told it would improve my heart rate profile. Despite knowing that it’s not really bad to have a higher heart rate profile, I thought it wouldn’t hurt to lower it. Also, according to the research, training in Zone 2 will help you run better, faster and with fewer injuries. Well, who doesn’t want that? Curious to know more, I looked up Zone 2 Training to better understand how I could implement it. Then I stumbled on an interesting article explaining why Zone 2 training doesn’t work so well for women. 

The theory is that Zone 2 is a low enough intensity to stimulate mitochondrial and other adaptations within the muscle cell that improve the skeletal muscle’s ability to use fat as a fuel, spare carbohydrate; improve metabolic flexibility (the ability to rapidly switch between fat and carbohydrate oxidation), as well as to better clear lactate during higher intensity exercise.

– Dr Stacy Sims

Dr Stacy Sims explains that Zone 2 Training isn’t as effective for women as it is for men. So what should women do instead? We should be doing HIIT and/or SIT workouts.

Research shows that a minimum of 3 days a week of HIIT and SIT intervals dramatically increases MCT1 expression over 6 weeks, and increases the formation of brain-derived lactate (improving glycolytic capacity in the brain).

– Dr Stacy Sims

Now, I’ve heard of HIIT, but this was a first for me to hear SIT. So what is SIT and how does it differ from HIIT?

What is SIT?

SIT involves short intervals consisting of all out, 100% max efforts. Because the intensity is so high, the rest periods are longer and the duration of the workout is shorter. A SIT workout may look like 4-8 all out sprints for 5-30 seconds followed by a full recovery, say 2-4 minutes depending on individual fitness level. This recovery could look like complete rest where you sit or stand in place or it could look like a light jog/walk.

– Made 2 Move

SIT, or sprint interval training consists of maximum-effort sprints interspersed with longer periods of rest. To know if you’re hitting true 100% effort sprints, you should require 2-5 minutes of rest to fully recover before the next sprint. If you don’t need that much rest, likely, you’re not sprinting at 100%.

What is HIIT?

HIIT, or high-intensity interval training consists of high-intensity intervals ranging from 30% to 80% of maximum effort. These intervals are interspersed with brief periods of rest.

HIIT vs SIT

On a 1-10 difficulty scale, SIT would be a true 10 while HIIT may be within the 6-8 range so that the intensity can be sustained for the duration of the workout.

– Made 2 Move

These are the main differences between HIIT and SIT:

• SIT is a shorter workout overall (about 20 minutes including warm up) compared to HIIT which is usually about 30 to 45 minutes in duration.
• SIT should be 100% effort compared to HIIT which is usually between 30 to 80% effort.
• SIT has longer rest breaks in between intervals compared to HIIT where the rest breaks are usually shorter.

Read more: What’s the difference between HIIT, SIT, and Tabata?

HIIT Workouts

Since I already do boxing and spinning classes (both of which are HIIT workouts), I felt that the workout I really needed to add to my routine was SIT. Okay, I didn’t know that boxing and spinning were classified as HIIT workouts until I saw this:

What is an example of a high-intensity workout? High-intensity interval training, better known as HIIT, consists of short bursts of intense work that typically last between 15 seconds to 4 minutes. These are followed by a quick recovery period and then right back to the tough work.

UC Davis Health

Both classes use routines that follow the beat of a song. Most songs are usually about 3 to 4 minutes in duration. Each routine is either fast or heavy – both of these get the heart rate up pretty quickly. After each song, there is a brief rest to towel down, drink some water, and/or listen to the instructor describe the next routine. Now that sounds like a HIIT workout to me.

However, since I have a Zwift account, I should also find some HIIT Workouts for the Bike Trainer:

• In a medium to large gear, push hard for 40 seconds, then recover for 20 seconds. Repeat 10 times. This is one set. Do 2 to 4, resting 5 minutes between sets.
• Pedal as hard as you can for 10 seconds in a gear you can push 90 to 110 rpm with effort, then spin easy for 20 seconds. Repeat for 10 to 15 minutes. Recover by pedaling easy for 5 minutes. Do another set.
• On a moderate incline, stand out of the saddle and charge up the hill as fast as possible for 30 seconds. Coast back to your starting point. Repeat, this time seated. Alternate between standing and sitting for 6 climbs. Recover 10 minutes. Do another set.
• Ride as hard as you can for 2 to 3 minutes (you will be flagging by the end). Recover at an easy pace for 2 minutes. Do up to 3 sets.

SIT Workouts

SIT can be done as a sprint outdoors or you can use stairs, a treadmill, bike, or rower. The only requirement is to hit 100% effort during each interval. You can use time or distance to mark each interval. For instance, for time, you can use 5 to 30 seconds; for distance, you can use 40 to 100 meters. If you’re outdoors and you don’t have a running try, use landmarks as your “finish line” – trees, traffic lights, or the end of a road. Once you have set your intervals, repeat them for 4-8 sets with 2-4 minutes recovery in between.

Here’s an example of a SIT workout on the bike:

• Dynamic stretches
  • Standing Quadriceps Stretch
  • Figure-4/Standing Pigeon
  • Windmill
  • Air Squat
  • Reverse Lunge With Torso Rotation
  • Standing Fire Hydrant
  • Overhead Reach With Side Bend
  • Thoracic Extension + Hamstring Stretch
• Easy ride on the bike for 5 minutes.
• 2 minutes in blocks of 30 seconds with 4 minutes rest in between.

Here’s an example of a running SIT workout:

• Easy jog for 5 minutes.
• Dynamic Stretches:
  • Hurdles – Front and Back
  • Front and Back Leg Swings
  • Lateral Leg Swing
  • Knee Hugs
  • Dynamic Quad Stretch
  • Table Tops
  • Reverse Lunge with Rotation
  • Goblet Squat
  • Alternating Side lunges
  • Single Leg Deadlift
  • Toe Walks
  • Heel Walks
  • Frankenstein
  • Scoops
  • Hand to Back Stretch
• 4-6 30-second sprints at an intensity of 10.
• Rest for 2-4 minutes after each sprint.
• Rest period consists of either fully resting (intensity of 0) or low-intensity active recovery such as walking (intensity of 1).
• Repeat this workout 2-3 times per week.

SIT Training Program with progression:

• Week 1: 2x week; 4 sprints for 10 seconds; 3 minutes walking rest.
• Week 2: 2x week; 4 sprints for 10 seconds; 2 minutes walking rest.
• Week 3: 2x week; 4 sprints for 15 seconds; 3 minutes walking rest.
• Week 4: 2x week; 4 sprints for 15 seconds; 2 minutes walking rest.
• Week 5: 2x week; 4 sprints for 20 seconds; 3 minutes walking rest.
• Week 6: 2x week; 4 sprints for 20 seconds; 2 minutes walking rest.
• Week 7: 2x week; 4 sprints for 25 seconds; 3 minutes walking rest.
• Week 8: 2x week; 4 sprints for 25 seconds; 2 minutes walking rest.