< shift/library / fitness

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
> find what fits you

Related in fitness

Peter Attia's Exercise FrameworkA four-pillar exercise system designed for the 'Centenarian Decathlon' — the physical tasks you want to...Rebounding for Lymphatic DrainageBounce on a mini-trampoline for 10-15 minutes daily to leverage the gravitational force changes (G-force...Stair Climbing ProtocolTake the stairs every time, everywhere. Then add dedicated stair climbing sessions: 10-20 minutes of climbing...Tim Ferriss Minimum Effective Dose TrainingThe smallest dose of exercise that produces the desired result. Ferriss proved you can build significant...CrossFitHigh-intensity functional fitness program combining Olympic weightlifting, gymnastics, and metabolic...Peter Attia Zone 2 Cardio ProtocolThe single most important exercise modality for longevity according to Attia: sustained cardio at the...

> everything in fitness

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.