In the world of endurance sports like running and triathlons, the pursuit of speed is an unending quest. Athletes tirelessly train to shave seconds off their personal records and reach peak performance. While most of this training focuses on mileage and technique, one aspect often overlooked is functional strength training. Truth is, building functional strength can be a game-changer for runners and triathletes.

So the theory goes: train for 80% of your time in zone 2, and you become more efficient at utilising fat for energy (fatOX or fat oxidation), at higher intensities. Plus you will also be able to clear lactate faster, raise your power output and even live longer. The reason for this, is that zone 2 training improves your mitochondrial function and stimulates mitochondrial biogenesis.