The Gestalt's Garden

Field Report #1: How I processed zone 2 training with my Zettelkasten

| 10 min (2157 words)
#field-report-series #zettelkasten #shuhari

It is difficult to find real examples of the Zettelkasten method.

It is common to find a lot of theory about the Zettelkasten method or, at best, some superficial examples of its application. This lack of real examples can be explained by two reasons:

  1. Showing the Zettelkasten method in action is difficult. The Zettelkasten method occurs mainly in the mind of its user. Therefore, there are serious difficulties in communicating this experience to a third person. You can read more about this in my article on the ghost in the box.

  2. Some people explain the method but do not delve into it There are expert “vomiters” who explain the Zettelkasten method without having applied it to real projects in their work. Inevitably, the examples they show are superficial.

The lack of real examples makes it difficult to learn this method. The shortest way to learn a discipline is to start by imitating the usual practice of that discipline. In other words, respect the path of Shuhari. Therefore, the lack of examples forces you to skip the imitation phase: it forces you to learn unnaturally.

In this article, I show you:

My decisions for approaching the work with my Zettelkasten

1 - To have a solid motivation

My first step was to have a solid motivation for wanting to process zone 2 training. You can read more about this motivation in this article.

You need to reach a high intensity to be able to diligently follow all the steps of the Zettelkasten method. Some examples of these steps are:

Because of this, motivation is not a trivial matter. If you do not have sufficient motivation to process something, reaching the necessary intensity is very painful or, directly, impossible.

2 - To define the end result beforehand

You can apply the Zettelkasten method without any goal in mind and let structures emerge in your Zettelkasten in a bottom-up approach.

However, in this case, I did have a goal in mind: to start doing zone 2 training. So, instead, I applied a top-down approach: I defined beforehand what structures I needed to create—and nurture—in my Zettelkasten to meet my goal.

Specifically, I decided to create two new structural notes:

3 - To decide which source of knowledge to process

The time we can invest in processing ideas is limited. Therefore, it is advisable to invest our time in processing only the best sources of knowledge (books, courses, videos, etc.) to avoid wasting our time.

In my case, I had already read the book “Outlive: The Science and Art of Longevity” and I knew that book had all the material I needed. Therefore, it was a trivial decision. However, it is a lengthy book, so I made a tactical decision to process only the chapter on zone 2 training. My intention was to put these ideas into practice as soon as possible.

4 - To define the workflow.

Finally, I defined the workflow to follow. By default, I usually follow the Barbell Method of Reading. However, I had to make some adaptations for this particular case:

  1. Reread the zone 2 training chapter and highlight the paragraphs I want to process.
  2. Process the highlighted paragraphs individually, one by one.
  3. Translate the paragraph into Spanish.
  4. Rewrite it in my own words.
  5. Process the content in the corresponding notes.
  6. Record connections as they emerge naturally.
  7. Add the notes created to my structural note on zone 2 training and/or to my note on my training plan.
  8. Repeat the process with the following paragraph highlighted.

In total, it took me four sessions of about three hours to complete the processing.

The list of all the notes I wrote

Below is a list of all the notes I wrote. The notes are arranged according to the chronological order of their creation.

The first note was “202408201649 -S- Zone 2 training”, the structural note I used to compile all my knowledge about Zone 2 training. The last note was “202408241742 -S- My personal zone 2 training plan”, the personal training plan I developed once I had understood everything.

Note: the structure notes have the -S- identifier in their title. In addition to the above two structure notes, I created four additional ones that emerged in a bottom-up approach.

202408201649 -S- Zone 2 training
202408201720 The foundation of health is cardio, strength and stability
202408201741 Zone 2 and VO2max training improves our health
202408211539 Zone 2 allows you to converse in an uncomfortable way
202408211549 Zone 2 training improves your metabolic flexibility
202408211601 Zone 2 training allows you to stay in good shape for the long run
202408211739 Zone 2 is the maximum intensity without lactate accumulation
202408211754 You should not feel muscle burn when training in zone 2
202408211803 Zone 2 training is a sustainable effort
202408211824 -S- How to determine whether you are training in zone 2
202408211838 Determine zone 2 using a lactate meter
202408211839 Determine zone 2 using heart rate
202408211840 Determine zone 2 using the speech test
202408231722 -S- How to calculate the amount of zone 2 training
202408231730 Zone 2 intensity depends on your physical condition
202408231803 Zone 2 training improves cognition
202408231810 Zone 2 is a thinking environment
202408231815 -S- Training plan for good health
202408231823 -S- How to do zone 2 training
202408241731 Do zone 2 training on an empty stomach before work
202408241742 -S- My personal zone 2 training plan

Examples of content notes

Content notes represent a single block of knowledge (a definition, an argument, a mental model,… an idea).

Below, I show you three examples of content notes I wrote.

The first note is a definition of zone 2 training. The second note is a technique for controlling training intensity. The third note is an argument about the benefits of this training.

These notes are not equally developed (the last one being the least developed). This is due to my interests. For example, I don’t need to convince myself that zone 2 training improves cognition because… I already believe it. However, I do need to understand in more depth how this training is performed (for this reason, the first and second notes are more developed).

# 202408211803 Zone 2 training is a sustainable effort
#training-in-zone-2 #sustainable-effort


Zone 2 training is a sustainable effort over time.


Training in zone 2 is a sustainable effort over time without lactate accumulation.[Attia2023,p248] Therefore, the difficulty lies in not overexerting oneself, as it would lead to lactate accumulation [[202408211739]] which causes the training to be unsustainable. However, it is necessary to reach a sufficient level of intensity to train metabolic flexibility [[202408211549]].

To summarize:

  1. If the training is not sustainable, reduce the intensity.......[[202408211754]]]
  2. If you can talk in total comfort, increase the intensity.......[[202408211539]]]

---

[Attia2023]: "Outlive: The Science and Art of Longevity"

# 202408211840 Determine zone 2 using the speech test
#training-in-zone-2 #rate-perceived-exertion #speech-test

When people start Zone 2 training, what is often recommended is to use the Rate of Perceived Exertion (RPE), also known as the Speech Test.

How easy is it to talk? 

  * If you are at the upper limit of your zone 2, you should be able to speak but not particularly interested in carrying on a conversation.
   
  * If you can't speak in complete sentences, you're probably in zone 3, which means you're trying too hard. But, if you can speak comfortably, you are probably in zone 1, the effort is too easy.

Zone 2 allows you to converse in an uncomfortable way................[[202408211539]]

---

[Attia2023]: "Outlive: The Science and Art of Longevity"

# 202408231803 Zone 2 training improves cognition
#zone-2-training #cognition

Zone 2 training increases cerebral blood flow (and stimulates BDNF production) which improves cognition.[Attia2023,p252] Because of this, it is may be a good idea to do zone 2 training before doing a large mental effort.

---

[Attia2023]: "Outlive: The Science and Art of Longevity"

Examples of structural notes

Structural notes give structure to sections of your Zettelkasten. Specifically, I use them primarily as a thinking canvas: when I want to think about a specific idea, I turn to the structural note for that idea.

Unlike content notes, I explicitly write the goal of the structural note at the beginning of the note. This is the most important difference: a content note represents a block of knowledge, and a structure note is a thinking canvas with an explicit goal.

Below, I show you two examples of structural notes.

The first is the structural note I used to compile all my knowledge about zone 2 training. The second is the structural note I used to design my training plan.

# 202408201649 -S- Zone 2 training
#-S- ##zone-2-training 

The goal of this note is to explain the basics of zone 2 training and how to implement it in a training plan.

---

## Zone 2 definition

  Zone 2 is the maximum intensity without lactate accumulation......[[202408211739]]]
  Zone 2 training is a sustainable effort...........................[[202408211803]]]

## Benefits of zone 2 training

  Zone 2 training allows you to stay in good shape for the long run.[[202408211601]]]
  Zone 2 training improves your metabolic flexibility...............[[202408211549]]]
  Zone 2 training improves cognition................................[[202408231803]]]
  Zone 2 is a thinking environment..................................[[202408231810]]]

## How to train in zone 2

  -S- How to determine whether you are training in zone 2...........[[202408211824]]]
  -S- How to calculate the amount of zone 2 training................[[202408231722]]]
  -S- How to do zone 2 training.....................................[[202408231823]]]

## Zone 2 training plan

  -S- My personal zone 2 training plan..............................[[202408241742]]]

# 202408241742 -S- My personal zone 2 training plan
#-S- #training-in-zone-2

The goal of this note is to define the implementation in practice of my zone 2 training.

---

## Planning

_When I am going to do this training._

  On Mondays, Wednesdays and Fridays (before starting work) I will do this training.

## Routine

_What routine do I have to follow?_

  1. Warm up
  2. Zone 2 workout (10 minutes)
  3. Cool down
  4. Shower

## Habits

_The plan is designed to start easy (initially it is only 10 minutes of training). The goal is to integrate these habits comfortably and develop fitness for longer workouts._

  * When I go to bed the day before a session, I will leave all the necessary training gear ready (shoes, clothes, cell phone armband, podcast, etc).

  * When training in zone 2, I will prioritize making a sustainable effort that I don't need to take breaks for the duration of the workout. Once I have that secured, I can increase the effort while staying within the speech test.
  
  * When training in zone 2, I can listen to a podcast, audiobook or music to keep me motivated.
  
  * When I wake up late one day, I will try to stick to the plan as best I can. Zone 2 training takes priority over most of my obligations.
  
  * When I can comfortably do a zone 2 workout, I will increase the duration of the workout a little (5 to 10 minutes) up to 45 minutes.

Conclusion: Go for your own experience

Showing the Zettelkasten method in action is difficult.

In fact, the example I have shown you is not «the Zettelkasten method in action»; it is the physical result of applying the method. It is the equivalent of a friend showing you photos of a trip he has taken without you. You can more or less imagine «the experience he had on that trip», but really, you are only seeing the end product: his photos.

In this case, at least, you now have one more example of «what the end result of processing something with your Zettelkasten looks like». I hope you find it useful to guide your steps or that—just like seeing your friend’s photos—you now have more desire to live a similar experience by yourself.

Closing this article, this has been my first «Field Report». It is a format that is inspired by the “Field Report” series of articles from zettelkasten.de. I highly recommend that you look at it to see more real examples of the application of the Zettelkasten method.

Finally, I also recommend you try writing your own field reports (even if they have nothing to do with the Zettelkasten method). I think it’s an enjoyable format to write and, besides, I’m looking forward to reading the field reports you write one day ;-)

Do you have real examples that you can imitate?

You can answer me in the comments or directly to this email. In both cases, I’ll get back to you :-)

References:

Referenced or related posts:

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