Zone 2 Training for Cricketers: A Beginner’s Guide

Most cricketers start strong. The feet move well, timing feels effortless, and the game seems simple.

But then, fatigue creeps in.

• The legs feel heavier.
• The gaps that once seemed obvious now feel harder to find.
• The mind starts to cloud, and before they know it, they’re walking back for another frustrating 20 or 30.

It’s a common problem—players get in, but they don’t go on.

And more often than not, it’s not their technique holding them back—it’s their endurance.

Late in an innings, when decisions matter most, tired legs lead to slow footwork, poor shot selection, and mental lapses.

Bowlers lose their rhythm, their pace drops, and they struggle to maintain accuracy. Fielders miss crucial chances, reacting a fraction too late.

This isn’t just fitness—it’s energy system failure.

The best players don’t just train their skills; they train their engine.

They build the endurance to stay sharp deep into an innings, power through long spells, and recover faster between efforts—and that’s exactly where Zone 2 training comes in.

It’s the secret to sustained performance, giving cricketers the aerobic base to maintain intensity, delay fatigue, and turn those frustrating 20s and 30s into match-winning scores.

In this guide, we’ll break down the science behind Zone 2 training, its role in endurance and recovery, and how to integrate it into your training—so you can stay stronger for longer, bat deeper, bowl sharper, and finish matches as fresh as you started.

What Is Zone 2 Training for Cricketers?

Most cricketers associate training with hard nets, sprints, and high-intensity gym sessions. If you’re not sweating buckets, are you even improving?

But what if the missing piece of your game isn’t about pushing harder—but training smarter?

That’s where Zone 2 training comes in.

Definition and Key Characteristics

Zone 2 is low-intensity aerobic exercise, typically performed at 60–70% of your maximum heart rate (MHR).

It sits just below your aerobic threshold, the point at which your body efficiently burns fat for fuel without accumulating lactate too quickly.

How do you know you’re in Zone 2?

• You can still hold a conversation, but it feels slightly strained.
• Your breathing is steady—not gasping, but not entirely effortless.
• You could sustain this pace for an hour or more without burning out.
• It’s not a slow walk, but it’s also not a hard run—think light jog or steady cycling pace.

In short, Zone 2 feels easy compared to high-intensity work, but that’s the point.

The benefits aren’t in pushing your limits—they’re in building a foundation that allows you to go further for longer.

Physiological Basis

Why does Zone 2 matter for cricketers? The answer lies in how your body produces energy.

• Mitochondrial Efficiency – Mitochondria are your cells’ “power plants” responsible for producing energy. Zone 2 training increases mitochondrial density and function, allowing your body to generate more energy efficiently—so you can bat deeper, bowl longer, and recover faster.
• Fat Oxidation & Endurance – The body burns fat as its primary fuel source instead of carbohydrates at lower intensities. This is crucial for cricketers, as it delays fatigue and prevents sharp energy crashes when relying solely on carbohydrates. Many cricketers are overly dependent on carbs due to years of high-intensity training and poor aerobic conditioning. This leads to frequent energy dips, forcing them to rely on quick sugar fixes that cause spikes and drops in performance. By improving fat oxidation through Zone 2 training, players can sustain energy levels more effectively, reducing the need for constant refueling and avoiding mid-game fatigue.
• The Aerobic Threshold – This is where the body shifts from burning primarily fat to relying more on glucose. The higher the aerobic threshold, the longer a player can sustain performance without hitting a wall. Elite endurance athletes have an aerobic threshold close to their maximum intensity, meaning they can maintain high outputs for longer without excessive fatigue.

For Cricketers, This Means:

• More energy late in the innings instead of slowing down after 30 balls.
• Less fatigue between spells, allowing bowlers to stay sharper throughout the day.
• Better recovery, so players can train harder and more frequently.

Most players ignore their aerobic base and go straight to power and speed training. But without a strong foundation, everything else suffers. Zone 2 is the missing link.

The Benefits of Zone 2 Training for Cricketers

Cricket is a game of patience, endurance, and sustained performance.

Whether you’re a batter digging in for a long innings, a bowler grinding through multiple spells, or a fielder staying sharp across an entire day, your ability to maintain focus and execution over time is critical.

Yet, many cricketers hit the same wall—sharp footwork turns sluggish, shot selection deteriorates, and bowling accuracy fades. Despite hours in the nets, fitness often remains the invisible factor holding players back.

This is where Zone 2 training changes the game.

Developing a strong aerobic base through low-intensity, high-benefit Zone 2 training allows cricketers to stay fresh for longer, recover faster, and sustain high performance deep into matches.

Dr. Iñigo San-Millán, a leading exercise physiologist, has extensively researched Zone 2’s impact on endurance athletes, showing its benefits in improving mitochondrial efficiency, fat oxidation, and metabolic health.

These same principles apply to cricketers looking to build a game-ready engine.

Here’s how Zone 2 training gives players an edge.

1. Greater Endurance, Sharper Decision-Making

Most cricketers start well. They feel strong in the early overs, timing the ball sweetly and moving with ease.

But as the innings progresses, something changes—footwork slows, reaction times drop, and shot execution becomes erratic.

The root cause? Poor energy efficiency and mental fatigue.

Endurance isn’t just about keeping your legs moving—it’s about keeping your brain sharp.

Mental fatigue is one of the biggest, yet most overlooked, reasons players fail to convert starts into big scores.

Research from San-Millán and Sun et al. (2024) shows that reaction time slows significantly as aerobic capacity declines.

This isn’t just a feeling—it’s a physiological reality.

When energy levels dip, the brain struggles to process information quickly, leading to slower reflexes, poor tactical decisions, and lapses in focus.

Match-Day Examples: How Zone 2 Training Helps Each Role

• A batter’s perspective → In the early overs, footwork is crisp, and shot selection is clear. But by the 80th over, many players struggle to move their feet, leading to mistimed shots, loose strokes, and poor decision-making. A well-developed aerobic base ensures a batter’s movement stays sharp deep into an innings, just as it was in the 10th over.
• A bowler’s perspective → Fast bowlers rely on explosive power, but their pace drops dramatically without proper endurance after their first few spells. Quick recovery between overs allows them to maintain speed and accuracy in later spells, rather than fading and becoming predictable.
• A fielder’s perspective → Long days in the field test a player’s ability to stay sharp. Tired fielders often move sluggishly in the final session, leading to slow reactions, dropped catches, or misfields. Aerobic efficiency helps players stay light on their feet and mentally alert—even when fatigue sets in for others.

Zone 2 training enhances physical and cognitive endurance by improving mitochondrial function and fat oxidation.

It ensures that the body and the mind stay sharp deep into an innings, a long bowling spell, or a full day in the field.

A well-developed aerobic system keeps decision-making crisp under pressure, allowing cricketers to execute their skills with the same precision in the 80th over as they did in the 10th.

What This Means for Cricketers

• Bat longer with energy-efficient movement and sharper shot selection.
• Stay mentally composed deep into an innings, making better decisions under fatigue.
• Maintain accuracy as a bowler, even in later spells when others start to fade.
• Field with quick reactions, ensuring sharpness throughout a full day’s play.

Building a stronger aerobic engine is the key to turning your 20s and 30s into 50s and 100s, maintaining intensity through long spells, and staying switched on in the field.

2. Faster Recovery & Reduced Injury Risk

High-intensity training is essential, but it places stress on the body—sprinting, heavy strength work, and explosive movements all increase fatigue and the risk of soft tissue injuries.

Without a strong aerobic foundation, the body struggles to recover efficiently, leading to excessive soreness, longer recovery times, and a higher risk of injury.

Zone 2 training, on the other hand, is low-impact yet high-reward. Studies show it improves circulation and oxygen delivery, helping muscles recover faster between training sessions and matches (Owen et al. (2015).

Dr. San-Millán’s research also highlights how Zone 2 training enhances lactate clearance, meaning the body can flush out fatigue-inducing byproducts more efficiently, allowing players to recover quicker between efforts.

A well-developed aerobic system allows players to perform longer and recover faster between efforts.

By increasing mitochondrial efficiency and fat oxidation, Zone 2 training reduces the physiological cost of performance, meaning players can train harder, more frequently, and sustain high workloads without accumulating fatigue.

This is why Professional cricketers with superior aerobic conditioning can endure long seasons while maintaining peak performance.

Aerobic Conditioning and Injury Prevention

Research has shown that athletes with lower aerobic capacity experience higher rates of soft tissue injuries due to increased muscle fatigue and inefficient energy usage (Duhig et al., 2016).

Without a well-developed aerobic base, the body relies more on anaerobic energy pathways, causing muscles to fatigue faster, leading to poor movement patterns and a greater risk of hamstring strains and lower-limb injuries.

Zone 2 training strengthens endurance at the muscular level, reducing the likelihood of breakdown over a long season and ensuring cricketers can train and compete consistently without unnecessary injury setbacks.

Recovery in Match Contexts

In cricket, bowlers recover faster between spells, allowing them to maintain pace and accuracy deep into the match.

Batters recover between high-intensity efforts like sprinting quick singles, meaning they can sustain sharp movements throughout an innings without fading.

Fielders, often overlooked in fitness discussions, remain alert and reactive over long hours in the field, reducing costly lapses in concentration.

Simply put, a well-developed aerobic system keeps players fresher for longer—not just in training but also in the moments that decide matches.

What This Means for Cricketers

• Faster recovery between matches and training sessions, reducing soreness and fatigue.
• Lower risk of soft tissue injuries, including hamstring strains, caused by excessive muscular fatigue.
• Increased ability to train consistently without overtraining or burnout.

3. Improved Cardiovascular Fitness & Match Stamina

Cricket isn’t just about bursts of speed—it’s about sustained performance over long periods.

Maintaining high energy levels is key, whether batting, bowling, or fielding.

Zone 2 training strengthens the heart and cardiovascular system, improving oxygen uptake, lowering blood pressure, and increasing cardiac efficiency (Kenneally et al., 2017).

The result? A body that can deliver oxygen to working muscles more efficiently, keeping players fresher for longer.

What this means for cricketers:

• Improved stamina to maintain performance throughout long matches.
• More efficient oxygen delivery, reducing fatigue late in the game.
• Better overall health and longevity in the sport.

4. Long-Term Performance Gains with Polarised Training

Many athletes make the mistake of training in the “middle ground”—not hard enough for strength and power, but not easy enough for endurance development.

Studies show that a polarised training model yields superior endurance and fitness adaptations, with most sessions being low-intensity (Zone 2) and a few being high-intensity efforts (Foster et al., 2007).

By focusing on Zone 2 for aerobic efficiency and higher-intensity sessions for power and speed, cricketers can build a balanced fitness foundation that translates directly to better performance.

What this means for cricketers:

• Sustainable improvements in endurance, strength, and recovery.
• Reduced risk of burnout—ensuring players peak at the right time.
• A more structured, long-term approach to cricket-specific fitness.

The Bottom Line

Most cricketers focus on their skills, but few train their engine.

It doesn’t matter how technically sound you are—if fatigue sets in, execution crumbles.

Zone 2 training builds the endurance and recovery capacity needed to stay sharp, consistent, and dominant when it matters most.

If you’re looking to turn starts into centuries, maintain intensity across a full spell, and recover faster between efforts, Zone 2 is your missing piece.

It’s not about working harder—it’s about working smarter to create a fitness base that supports your skill, not limits it.

Common Training Mistakes to Avoid

Many cricketers attempt to improve endurance but fall into common traps that limit their progress. Here’s what NOT to do when building an aerobic base:

• Over-reliance on high-intensity cardio – Sprint intervals and high-intensity circuits improve speed and power but do little to build the aerobic system. Without an efficient aerobic base, cricketers fatigue faster and struggle to sustain performance deep into a match.
• Training too hard in Zone 2 sessions – Many players push too hard, drifting into higher heart rate zones. This defeats the purpose of Zone 2, as it shifts the body’s reliance from fat to carbohydrates, reducing the endurance-building benefits.
• Lack of patience – Zone 2 training feels effortless, which makes some players think it’s ineffective. Many quit too soon, expecting immediate results. However, building an efficient aerobic engine takes time—consistent training over weeks and months leads to lasting improvements in stamina and recovery.

Avoiding these mistakes ensures that Zone 2 training delivers the best possible results, allowing cricketers to train smarter and perform stronger when it matters most.

How to Integrate Zone 2 Training into Your Cricket Program

Zone 2 training is only effective when done at the right intensity.

Too easy, and you won’t stimulate the necessary adaptations. Too hard, and you’ll drift into higher zones, missing the endurance-building benefits.

To maximise its impact, cricketers need to determine their individual Zone 2, select the right training methods, and balance it with strength and high-intensity work.

1. Determining Your Zone 2: A Smarter Approach

Traditional formulas for calculating Zone 2, such as 180 – age, often overestimate or underestimate a cricketer’s true aerobic threshold.

Instead, we use a three-tiered system based on training history and current fitness level.

Three-Tiered System for Finding Zone 2

Training Level	Formula (180 – age – X bpm)	Example (Age 32)
Beginner / Returning	180 – age – 15	148 – 15 = 133 bpm
Moderately Trained	180 – age – 10	148 – 10 = 138 bpm
Well-Trained / High Aerobic Base	180 – age – 5	148 – 5 = 143 bpm

Why Subtract 15, 10, or 5 BPM?

• Beginner / Returning (-15 BPM): If you’re new to structured training or returning after a long break, 180 – age often overshoots your real Zone 2. Subtracting 15 ensures you train below the threshold, allowing you to build an aerobic base without creeping into the anaerobic territory.
• Moderately Trained (-10 BPM): With consistent training, aerobic efficiency improves. Subtracting 10 allows for slightly higher intensity while still staying in Zone 2.
• Well-Trained (-5 BPM): If you have a strong aerobic base, subtracting only 5 BPM aligns your training with true Zone 2, where your body can sustain a higher heart rate without tipping into lactate accumulation.

Other Ways to Confirm You’re in Zone 2

• Talk Test: You should be able to hold a conversation, but it shouldn’t feel effortless. If you’re gasping for breath, you’re going too hard.
• Perceived Effort (RPE 4-5/10): Feels steady but easy—you’re working, but you could sustain it for a long time.
• Lactate Testing (Advanced): Zone 2 is defined by a lactate level of 1.7–2.0 mmol/L. If you have access to testing, this is the gold standard.

2. How to Progress Through the Tiers

Zone 2 fitness isn’t static—your training intensity should adjust as your aerobic capacity improves. The key is knowing when you’re ready to progress.

Progression Markers for Moving Between Tiers

• Beginner / Returning (Tier 1 – MAF -15):
  • If you can complete 60 minutes at this level without excessive fatigue (breathing remains controlled, no heavy legs by the end), you’re ready to move to Tier 2.
  • If you still feel exhausted after 45–60 minutes, stay at this tier and reassess in 4 weeks.
• Moderately Trained (Tier 2 – MAF -10):
  • Once you can comfortably sustain this level for 75 minutes without creeping above Zone 2, you can progress to Tier 3.
  • If you notice heart rate fluctuations or struggle to maintain steady effort, stay at Tier 2 for another training cycle.
• Well-Trained (Tier 3 – MAF -5):
  • At this level, you should be able to complete 90 minutes of Zone 2 work without excessive fatigue—a sign of an advanced aerobic base.
  • If your heart rate drifts too high toward the anaerobic threshold, you may need more time at Tier 2 before fully sustaining this level.

Key Indicators of Readiness to Progress:

• You can complete a full session without heart rate drift (where heart rate gradually climbs despite maintaining the same pace).
• Recovery between sessions is strong—no excessive fatigue, soreness, or performance decline.
• Breathing remains controlled, and you can still hold a conversation without struggling.

This tiered progression ensures steady aerobic development, allowing cricketers to progress safely without jumping ahead too soon and accidentally training outside of true Zone 2.

Recommended Zone 2 Training Methods

Zone 2 is low-intensity, long-duration work. The best training activities allow you to sustain this effort without excessive fatigue or joint stress.

Best Training Methods for Cricketers

• Steady-State Running: Slow, controlled jogs where heart rate remains in Zone 2.
• Cycling: Great for low-impact aerobic work, especially if running causes joint stress.
• Brisk Walking (Incline if needed): A solid option for beginners or recovery days.
• Swimming: Builds endurance with minimal impact on joints.
• Rowing: Engages both upper and lower body, improving full-body endurance.

What NOT to Do:

• Sprint Intervals: Pushes you into anaerobic zones—useful, but not for Zone 2 work.
• Lifting Weights or Plyometrics: Great for strength, but doesn’t build aerobic endurance.
• Random High-Intensity Circuits: Many assume “harder is better”—but that’s not how Zone 2 works.

Structuring Your Zone 2 Training Sessions

For Zone 2 to be effective, frequency and duration matter. Unlike HIIT, where shorter sessions provide benefits, Zone 2 requires sustained efforts to trigger aerobic adaptations.

General Guidelines for Cricketers:

• Duration: 45–60 minutes per session (shorter sessions won’t provide full benefits).
• Frequency: 2–3 times per week (spread throughout the week).
• Progression: If you are new to Zone 2, start with 30 minutes and gradually increase to 60–90 minutes as your fitness improves.

When to Schedule Zone 2 Work:

• Mornings or Off-Days: Helps with active recovery.
• After Strength Training: If done at low intensity, it won’t interfere with strength gains.
• Pre-Season: More emphasis on longer Zone 2 sessions to build a base.
• In-Season: Maintain 1–2 weekly sessions for recovery and endurance without fatigue.

Why This Approach Works for Cricketers

1. Avoids Overtraining: Many cricketers focus too much on high-intensity work, leading to burnout and poor recovery. A structured approach ensures proper energy system development.
2. Builds Sustainable Endurance: Training at the right intensity allows cricketers to develop long-term aerobic capacity without unnecessary fatigue.
3. Balances Aerobic and Strength Work: Zone 2 is low-impact, meaning it can be integrated alongside strength and power training without interfering with recovery.

Following a progressive, structured approach, cricketers build a stronger aerobic base, ensuring they can bat longer, bowl sharper, and sustain high performance deep into a match.

Balancing Zone 2 with Strength & High-Intensity Work

Cricket isn’t just about endurance. Power, speed, and agility are just as critical—which means Zone 2 training must be integrated with strength and high-intensity work.

A complete training plan ensures that cricketers develop explosive power while also building the aerobic capacity to sustain it throughout a match.

How to Integrate Zone 2 into a Cricket-Specific Training Plan

Day	Training Focus
Monday	Strength + Zone 2 (45 min bike or run)
Tuesday	Cricket Nets + Sprint Training
Wednesday	Rest / Active Recovery (Brisk Walk or Light Cycle)
Thursday	Strength + Zone 2 (60 min row or jog)
Friday	Cricket Nets + Speed Work
Saturday	Match/Simulated Practice
Sunday	Long Zone 2 Session (60–90 min steady-state)

Why This Works

• Strength & Power Training → Develops explosiveness and force production.
• High-Intensity Work (Sprints/HIIT) → Improves speed, agility, and anaerobic capacity.
• Zone 2 → Enhances recovery, builds endurance, and maximises energy efficiency to support repeat efforts.

Why Sprint Training Alone Isn’t Enough

Many cricketers assume that sprinting and high-intensity training alone will build endurance. But endurance isn’t just about how fast you can run—it’s about how well you recover between efforts.

Sprinting and high-intensity efforts rely on fast-burning energy sources, primarily glycogen.

Without an efficient aerobic system, the body depletes these stores rapidly, leading to premature fatigue, slower recovery, and performance drop-off.

When glycogen runs low, players lose their ability to sustain repeated sprints, affecting speed, footwork, and overall match endurance.

Zone 2 training builds energy efficiency, allowing players to sustain high-intensity bursts for longer without drop-off.

By improving the body’s ability to replenish glycogen and utilise fat as a secondary fuel source, it increases sprint endurance and enhances repeat-effort capacity.

A well-conditioned aerobic system enhances sprint recovery, enabling cricketers to:

• Generate higher peak outputs, maintaining speed throughout the game.
• Sustain intensity for longer without a sharp decline in performance.
• Recover faster between efforts, keeping players explosive across an entire match (San-Millán et al., 2024).

Without a solid aerobic foundation:

• Sprint performance drops off quickly—fatigue sets in after only a few efforts.
• Bowlers lose pace and accuracy, making them easier to play against in later spells.
• Batters struggle with footwork and quick singles, costing them runs in pressure situations.

How Zone 2 Supports Sprint Work & HIIT

Rather than replacing sprint training, Zone 2 enhances it by improving recovery, endurance, and repeatability—the three pillars of sustained high performance.

• Better Sprint Repeatability → A more efficient aerobic system delays fatigue, allowing players to sprint at high intensity repeatedly without performance drop-off.
• Faster Between-Overs Recovery → Bowlers and fielders recover quicker between efforts, maintaining explosiveness deep into a match.
• Less Fatigue in Long Matches → Players retain speed and power for longer, rather than fading after a few efforts.

To maximise performance, cricketers must pair sprint work with a strong aerobic base—not rely on one while neglecting the other.

By integrating both sprint work and aerobic training, cricketers develop a complete energy system—one that enables high-speed bursts while also maintaining stamina and repeatability across an entire match.

Case Study: The Struggling Over-40s All-Rounder

John, a 42-year-old club cricketer and all-rounder, had always prided himself on his ability to contribute with both bat and ball.

But something had changed in recent years. Every season, he gained weight, struggled with energy levels, and faded as games progressed.

In the early overs, he felt fine—his bowling had zip, and he could rotate the strike comfortably.

But as the match wore on, his legs felt heavier, his reactions slowed, and he made poor decisions with the bat.

His bowling became inconsistent, his pace dropped, and he started over-relying on effort rather than rhythm.

By the second innings, he was exhausted, moving sluggishly in the field and battling constant sugar cravings between overs.

The issue? John’s energy systems were completely out of sync.

Years of relying on high-intensity training and match-day adrenaline meant his body burned through carbohydrates too quickly, leaving him running on empty when it mattered most.

He was constantly hungry, reaching for sugary snacks between innings to get a quick energy boost—only to crash again shortly after. His body wasn’t efficient at using fat for fuel, meaning every long spell or extended batting innings became an uphill battle.

That off-season, he committed to rebuilding his aerobic base. But it wasn’t easy. John quickly realized that his aerobic fitness was so poor that even a light jog pushed him out of Zone 2.

He had to slow right down—often just walking briskly or doing a slow walk-jog mix—to stay in the right heart rate range. It felt frustrating at first. He was used to pushing hard in training, but now he had to hold himself back.

His weekly routine consisted of:

• Three Zone 2 sessions per week, ranging from 45 to 60 minutes, mostly brisk walking with short jogging intervals.
• One longer Zone 2 session (75–90 minutes), which was almost entirely walking at first.
• Strength training twice a week, ensuring he maintained power while improving endurance.

Within a couple of months, things started to change.

He was no longer out of breath after short bursts of running, his legs didn’t feel as heavy deep into matches, and the sugar cravings that once plagued him disappeared.

By the time the new season started, he had dropped a few kilos, felt sharper, and—most importantly—could play at a high level for longer.

This is the power of energy efficiency in cricket.

Even the most experienced players struggle to perform consistently without a well-developed aerobic system.

However, with the proper foundation, age and fitness barriers can be overcome—allowing players to stay competitive well into their 40s and beyond.

Conclusion: Zone 2 is the Missing Link in Cricket Performance

Most cricketers invest heavily in skill development, strength, and high-intensity training—but few pay attention to the engine that drives their performance.

Zone 2 training is often overlooked, yet it plays a crucial role in sustaining energy levels, maintaining sharp decision-making, and ensuring consistent execution throughout an entire match.

Without a well-developed aerobic base, players burn through their energy reserves too quickly, leading to fatigue-induced mistakes, sluggish movement, and frustratingly short innings.

Bowlers struggle to maintain pace and accuracy, batters lose their ability to rotate the strike, and fielders become reactive rather than proactive.

However, with structured Zone 2 training, cricketers can build a more efficient energy system—one that allows them to stay stronger for longer, recover faster, and compete at a higher level.

The case of John, the struggling over-40s all-rounder, highlights how poor aerobic fitness can lead to performance decline, excessive fatigue, and even weight gain during the season.

By committing to an off-season plan focused on Zone 2, he reversed these issues—proving that it’s never too late to build a more efficient cricketing engine.

For any cricketer serious about their longevity in the game, Zone 2 training is not an optional extra—it’s a necessity.

Whether you’re a club player looking to improve consistency, a young athlete developing a strong foundation, or an experienced player aiming to extend your career, prioritising aerobic fitness will give you an undeniable edge.

Now is the time to integrate Zone 2 into your training. Build endurance, sharpen your game, and ensure that when the critical moments arrive, you’re not fading—you’re thriving.

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