What is Zone 2 Training? How to Calculate + Benefits & Tips

Zone 2 training is one of the hottest buzzwords in fitness right now. In contrast to all-out high-intensity interval training (HIIT) and crushing anaerobic strength training sessions, Zone 2 cardio prioritizes moderate-intensity cardio workouts. This training method targets the most important muscle in your body, your heart.

In this article, we’ll explore Zone 2 training, its benefits, and how to ensure you’re doing it correctly.

What is Zone 2 cardio training?

Zone 2 training is a form of aerobic exercise that builds cardiovascular fitness (also known as aerobic capacity or aerobic base). Essentially, it is a moderate-to-low-intensity aerobic exercise that you can sustain for a long time. It should get your heart rate up to about 60-70% of its max while remaining slow and steady enough for you to converse while doing it.

The concept of Zone 2 training is widely credited to Dr. Iñigo San Milán, a former competitive cyclist and current professor at the University of Colorado School of Medicine. He recommends it because of its health benefits for athletes and regular exercisers.

Here’s a more detailed look at what Zone 2 training means:

“Zone 2” refers to a specific heart rate zone. There are five heart rate zones, calculated based on your maximum heart rate (more on that later). Your max heart rate is the maximum number of times your heart beats per minute (BPM) when stressed. These zones use different fuel sources for energy.

Here are the five heart rate zones:

You can make a rough estimate of your maximum heart rate with this simple math equation:

220 - (your age) = Max BPM

This measurement isn’t totally accurate, but it’s a good place to start. Fitness trackers like a Garmin or Apple Watch often have heart rate monitors that provide more accurate metrics based on your fitness level and resting heart rate (your heart’s BPM when it isn’t stressed).

You can estimate your Zone 2 heart rate with these simple equations:

Max BPM x .7 = Upper Zone 2 range

Max BPM x .6 = Lower Zone 2 range

These equations will help you find the general heart rate range you want to aim for during Zone 2 training. For example, if you are 32 years old and in average physical shape, you’d find your Zone 2 heart rate like this:

220 - 32 = 188

188 x .7 = 131.6

188 x .6 = 112.8

So, to be in Zone 2 (if you’re 32), your heart rate should average between 131.6 and 112.8 beats per minute.

Another easy way to determine whether you are in Zone 2 is by using the “talk test.” While the talk test is not a scientific metric, it is a good baseline for whether or not you’re working too hard.

Simply put, you should be able to talk while performing Zone 2 cardio. You're in the right range if you carry on a conversation while working out. If you are too winded to speak, you’re probably in Zone 3 or Zone 4. You’re usually gasping for air in Zone 5.

Again, the talk test is not a foolproof way to determine whether or not you are in Zone 2, but it’s a quick and easy way to ensure you’re not pushing too hard during your workout.

Keep in mind that these metrics may vary depending on your fitness level and pre-existing medical conditions you may have. Beginners (those who haven’t done much exercise in the past) may need to adjust their targets as they build up their aerobic capacity. Additionally, individuals with cardiovascular problems, heart conditions, or conditions that affect heart rate may need to adjust their targets based on what is safe to do with these medical concerns.

If you are just beginning an exercise routine, consider speaking to a healthcare provider before jumping into training. Depending on your health factors, your provider may recommend starting with lower-intensity workouts to build up your fitness before launching into more intense exercise.

What are the benefits of Zone 2 training?

Zone 2 cardio training provides multiple benefits for overall health. These include:

Aerobic heart rate training (like Zone 2 cardio) strengthens your heart’s ability to pump blood throughout the body when stressed. Over time, this strengthens your aerobic energy system, creating a base of fitness that allows your heart to work more efficiently.

Here are some benefits of a healthy cardiovascular system:

• Reduced risk of heart disease, heart attack and stroke
• Lowered blood pressure and LDL (“bad”) cholesterol levels
• Increased HDL (“good”) cholesterol levels
• Reduced risk of weight gain and obesity
  
  

A study of soccer players showed that low-intensity cardio training (like Zone 2 workouts) after intense exertion (like sprints or playing a match) improved recovery by stimulating blood flow. Increased blood flow helps reduce inflammation and repairs damaged muscle fibers.

Zone 2 training increases the number of mitochondria you have. Mitochondria are small organelles within your cells that convert energy (ATP) into oxygen to power the cells in your body.

Having more mitochondria means:

• More energy for cells to use (meaning that over time, you can work harder for longer without taxing your cells as much)
• Greater endurance
• Quicker recovery
• Improved fat oxidation (fat-burning for energy)
• Reduced risk of cardiovascular disease
  
  

Zone 2 cardio is the ideal type of exercise for weight loss. It improves cardiovascular health and mitochondrial density (the number of mitochondria in the body) and primarily uses fat as an energy source. Burning fat helps you lose weight and prevent weight gain.

Higher-intensity exercise starts to use glycogen (carbohydrates) for fuel, which can lead to fatigue and muscle loss. Zone 2 training allows your body to burn fat without causing too much stress.

Aerobic exercise has been shown to ease symptoms of anxiety and depression. It also reduces stress levels and improves your sleep. Altogether, these effects of Zone 2 cardio can significantly improve your mental health and well-being.

How do I start Zone 2 training?

Zone 2 training is, by definition, lower intensity and impact than other forms of exercise. That said, understanding your baseline is helpful before jumping into heart rate training. Here are some tips to get you started:

• Calculate your max heart rate using the equations detailed above. This will give you a general sense of what to aim for when performing cardio.

• Start with 45-minute sessions 2-3 times per week. The CDC also recommends two days of muscle-strengthening activities per week.

• As your cardiovascular fitness improves, you can increase the frequency (how often you train) or duration (how long you train) of your workouts. To prevent injury, continue supplementing Zone 2 training with strength-building exercises and stretching.

• Consider buying a fitness tracker and fitness tracking app to keep track of your heart rate metrics.

If you have questions about your training or if you experience injury or chronic fatigue from working out, consider speaking with a healthcare provider. They may be able to offer a training routine based on your fitness and health factors while providing guidance about how to avoid injury and burnout.

How Sesame can help

If you’re looking for help with your fitness routine, Sesame can help. Sesame offers various health services, including online primary care appointments that let you address your concerns from your home. Speak to a provider about your health history and get expert medical advice on a healthy exercise plan. Book a visit today.