I know the question might sound a bit basic but after reading tons of articles and forum posts I still can’t clearly see the difference between zones 1 & 2 trainings, as well as any benefits of training in zone 1 instead of in zone 2. Actually, I don’t understand why do we need zone 1 and 2? If all of the run is below VT or MAF or Aerobic Threshold (to me these terms meaning pretty much the same) then does it matter if we’re running in zone 1 or 2?
Obviously, aside from the fact that the slower we run the less tired after the run we are.
And if we need zones 1 & 2 then what changes when we transition from zone 1 to 2. How the border between these zones is assessed and what it actually means?
Both Zone 1 and Zone 2 are low intensity. There is no specific physiological threshold or event that defines their border. They exist as separate zones entirely for practical reasons. Being gentler, Zone 1 is more appropriate for warm-ups and active recoveries between high-intensity intervals. Being slightly more stressful, Zone 2 is more appropriate for general aerobic development and endurance building.
Thank you for helpful explanation. If this is only for practical purposes then is it ok to align border between zones 1&2 with pace zones instead using the percentages from the 8020 calculator? I can feel from pace whether the run is more recovery or more foundation building.