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Zone 2 Cardio Training

fitness · easy · 2.5-4 hours/week

What is Zone 2 Cardio Training?

Low-intensity steady-state cardio performed at 60-70% max heart rate where you can hold a conversation. Improves mitochondrial density, aerobic capacity, fat oxidation, insulin sensitivity, and metabolic health. Recommended 150-200 minutes per week.

Is there evidence for it?

EVIDENCEstrong

How do you do Zone 2 Cardio Training?

  1. 1.Calculate your Zone 2 heart rate: roughly 180 minus your age (MAF method) or 60-70% of max HR
  2. 2.Choose any sustained activity: walking briskly, easy jogging, cycling, rowing, or swimming
  3. 3.Perform 3-4 sessions per week of 30-60 minutes each, staying strictly in Zone 2 (nose-breathing test)
  4. 4.Use a heart rate monitor — most people go too hard; if you can't hold a conversation, slow down
  5. 5.Be patient: Zone 2 feels 'too easy' at first but produces profound metabolic adaptations over 8-12 weeks

How long does it take?

2.5-4 hours/week.

Is it hard to start?

easy.

Source: Peter Attia (Outlive); Iñigo San Millán (Zone 2 research); Phil Maffetone (MAF method)
cardio · aerobic · mitochondria · fat-burning · longevity · metabolic-health
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.