The deadlift, fixed: five cues that protect your back
Most deadlift pain comes from the same five mistakes. Here's how our coaches fix them in a single session.
Ask any endurance athlete where most of their training happens and the answer is surprisingly gentle: easy, conversational effort, what coaches call Zone 2.
What is Zone 2?
Roughly the pace where you could still hold a conversation in full sentences. For most people it's 60–70% of maximum heart rate.
Why it works
Easy sessions build the aerobic base that lets you recover faster between hard intervals. Better base, better HIIT.
Go easy on the easy days so you can go hard on the hard days.
How to add it
Two 30–45 minute sessions a week on the bike, rower or a brisk incline walk is plenty. Wear a heart-rate strap and keep yourself honest.
Written by
Priya Nair
Written by the Ironhouse coaching team. Questions? Ask any coach on the floor.
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