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Aerobic Zone
Rating
The aerobic zone is the intensity at which energy is produced predominantly using oxygen, without significant lactic acid accumulation. Roughly zones 1-2 by heart rate.
In detail
In aerobic mode, the body efficiently burns both fat and carbohydrates, and work can continue for a long time (hours) without sharp fatigue. This is the foundation of endurance — for most amateur runners, 70-80% of all training sessions should take place here, even if it feels "too easy."
How to use it
Don't be afraid to run "too slowly" in the aerobic zone — it's this volume of easy work, not occasional hard sessions, that builds the endurance base for long distances.