Exercise Matters

Zone 2 Training with Dr Sebastian Sitko: Aerobic Threshold, Lactate, and Engine Building

2025-12-03

Summary

In this episode of Exercise Matters, hosts Randall Cooper and Mick Hughes delve into the intricacies of Zone 2 training, featuring special guest Dr. Sebastian Sitko, a leading expert in sports science. They explore the physiological benefits of Zone 2, its role in endurance sports, and how it can be integrated with high-intensity training. The discussion also touches on the importance of balancing exercise intensity and the mental resilience developed through long-duration training.

Takeaways

Zone 2 training is crucial for building endurance and improving mitochondrial function.

Dr. Sebastian Sitko provides expert insights on the benefits of Zone 2 training.

Balancing Zone 2 with high-intensity training can optimise performance.

Zone 2 training enhances metabolic efficiency and lactate clearance.

Mental resilience is developed through long-duration Zone 2 training.

Zone 2 is often referred to as the 'fat-burning zone.'

The talk test is a simple way to gauge if you're in Zone 2.

Elite athletes spend about 80% of their training in Zone 2.

Zone 2 training supports long-term structural and behavioural consistency.

Understanding lactate and ventilatory thresholds is key to effective training.

Chapters

00:00:02 Introduction to Zone 2 Training

00:01:05 Physiological Benefits of Zone 2

00:02:38 Balancing Zone 2 with High-Intensity Training

00:40:23 Mental Resilience and Long-Duration Training

Instagram @exercise_matters

No. of episodes

35

Latest episode

2025-12-24

Where can you listen?

Exercise Matters is your go-to podcast for evidence-based insights into training, exercise, and performance. Hosted by sports physiotherapists Randall Cooper and Mick Hughes, we break down the science behind strength, injury prevention, and athletic success. Whether you're an athlete, coach, or health professional, tune in for myth-busting and practical strategies to level up your game.

Train smarter. Exercise better. Perform stronger.