As we move into 2026, now is a good time to review the importance of low intensity base training. Aerobic efforts at lev 1-2 on a scale of 5 are critical to setting your season up for success. Let’s go over the key points.
Lev 1-2 or zone 1-2 effort is highly aerobic, meaning that we are generating our energy with the use of oxygen. This effort feels sustainable and fairly easy. You should be able to hold a steady conversation if you wanted to. From a heart rate point of view, it is an effort that is about 65-90% of your lactate threshold heart rate. Examples of lev 1-2 workouts include a long swim, bike or run or a long hike.
The adaptations that occur when doing this type of training include, improved fat burning capacity, improved heart stroke volume, improved vascularity (more capillaries to deliver oxygen to working muscles), and improved mitochondrial density (more cells where energy is produced). In general, you increase your ability to use fat as a fuel and you improve your overall cardiovascular system when you train at lev 1-2 effort. Your ability to perform at higher intensity efforts is determined by how much time you spend training at these lower intensity efforts. They are the base of your training progression. The larger the base, the higher you can push your peak fitness later on. The old saying in endurance sport is “if you want to go faster, you have to learn to train slower”. This saying is still true.
So, despite articles that claim shortcuts or offer diverse and exciting workouts, good old aerobic movement is still the most important training you can do. It sets everything else up. There are no shortcuts. Be patient as you build your aerobic base and know that the work you are doing now will set you up for success later on. Endurance sports are sports of deferred pleasure!
