How to Configure Zone 2 Cardio Training on the Coros Pace 4 — Gadgets, audio and connected home

As runners prepare for marathons and ultramarathons, Zone 2 training is gaining prominence for its efficiency in building endurance without excessive recovery time. This guide explains how to set up these specific heart rate zones on the Coros Pace 4 smartwatch to ensure workouts remain within the optimal 60-70% maximum heart rate range.

Zone 2 training, often referred to as easy runs, is becoming increasingly popular among athletes preparing for half marathons, marathons, and ultramarathons. While this method has always existed, its importance is highlighted by running coaches who emphasize that easy runs must genuinely feel easy. Pushing too hard, such as achieving negative splits where pace quickens over time, risks overtraining and injury before an event even begins.

Zone 2 corresponds to approximately 60-70% of an individual's maximum heart rate. Training in this range allows the body to utilize fat for fuel, improving energy efficiency while minimizing lactic acid production. Consequently, these sessions require significantly less recovery time compared to higher-intensity efforts. In terms of perceived exertion, Zone 2 should feel like a 3 or 4 on a scale of 10, allowing a runner to maintain the pace for hours or hold a conversation comfortably.

For those using the Coros Pace 4, monitoring heart rate zones is essential to ensure the workout intensity remains correct. To configure this on the device, users must first open the COROS app and navigate to their Profile tab. From there, select Workout Library and tap the plus sign to create a new Run activity, describing it as Zone 2. Users can customize the session by adding warm-ups, training blocks, recovery periods, and cool-downs.

Within the Training settings, users should enter the Target Type and set the Intensity Type to either % HR or % Threshold HR. It is crucial to lock in the Fat Burn or Aerobic option before saving the workout and sending it to the device. Once on the watch, navigate to Workouts, select the created session, and press Start. The watch will alert the user if their heart rate leaves the designated zone.

As fitness levels improve and resting heart rates drop, these zones may shift, necessitating periodic re-testing of thresholds. Additionally, Coros utilizes % Threshold HR or Lactate Threshold Zones, where Zone 2 falls under Aerobic Endurance, typically representing around 80-90% of the threshold heart rate.

Sources: Tom's Guide.