You've likely heard me talk about heart rate zones when it comes to cardio. You can familiarize yourself with heart rate zones here, but just know there are 5 zones. Zone 1 is the lowest heart zone and Zone 5 his the highest heart rate zone (think maximal effort).
Whether you're running, cycling, or performing another form of cardio, it's common to hop right in and end up in zones 3-4 for the majority of your run or ride.
Now, there isn't anything particularly wrong about this as long as it's programmed.
Zone 4 is up there. You're pushing and breathing heavy at this level. Again, there's nothing wrong with this, but what if I told you you will build your cardiovascular capacity and endurance by training primarily in Zone 2?
Zone 2 is where you'll find endurance athletes train for their 5Ks-Ultras (hello, long runs). Zone 2 is an important one because it allows you to develop aerobically and build your aerobic base. Meaning, the more you build your base, the better your Zones 3+ will feel.
Where you'll jump to heart rate zones 3-4 is when intervals, tempo runs, and hill sprints are programmed.
Next time you're hopping on your bike for a quick spin or suiting up for a jog, keep this in mind.
Go slow to go fast.
Zone 2 is where the party's at!