Zone 2 cardio is a form of aerobic exercise where you work at a moderate pace—usually around 60-70% of your max heart rate—for a longer duration. It’s become one of the hottest workout trends lately because it’s both easy to do and packed with health perks. Whether you’re just starting out or a seasoned fitness lover, this approachable style of cardio works for everyone.

Fun fact: Zone 2 cardio goes by a lot of different names depending on who you ask. Some call it Zone 2 training, base training, low-intensity steady-state (LISS) cardio, Maffetone Training, endurance training, or even longevity cardio. But no matter what you call it, as a certified personal trainer, I think this type of aerobic exercise should be a regular part of your weekly routine.

Heart Rate Training Basics

Heart rate training is all about using your heart rate (how fast your heart beats) to guide how hard you work out. I’m a fan because it helps you train smarter, not just harder.

There are five heart rate zones, each based on a percentage of your maximum heart rate (MHR). To estimate your MHR, just subtract your age from 220.

• Zone 1 (50-60% MHR): Super easy effort—think a relaxed walk or gentle stretching. You should be able to keep this up for a long time without breaking a sweat.
• Zone 2 (60-70% MHR): Comfortable effort, like a brisk walk, light jog, or casual bike ride. You’ll feel like you’re working, but you can still hold a conversation.
• Zone 3 (70-80% MHR): Moderate effort—maybe a tempo run, a tough hike, or low-impact strength training. It feels challenging but doable.
• Zone 4 (80-90% MHR): Hard effort, like Tabata workouts, circuit training, or threshold runs. You’ll be breathing heavy, and keeping it up for more than 15-20 minutes is tough.
• Zone 5 (90-100% MHR): All-out effort—sprints, burpees, or HIIT. This is max intensity, and you’ll only last a few minutes (if that).

As you shift between zones, your body switches up its fuel source. In Zones 1 & 2, you’re mostly burning fat. But once you hit Zones 3-5, your muscles need energy faster than oxygen can deliver, so your body starts breaking down carbs (glucose/glycogen) for quick fuel. This creates lactate, which gives you that familiar muscle burn.

How to Stay in Zone 2

For Zone 2 cardio, I aim for 60-70% of my max heart rate, staying just below the anaerobic zone. The best way to track this? A heart rate monitor. I use my Garmin Venu 3s, but an Apple Watch or WHOOP band works too.

No fancy tech? No problem. Try the “talk test”:

• Zone 1: You can chat easily, no heavy breathing.
• Zone 2: You’re breathing harder but can still hold a conversation.
• Zones 3-5: Talking gets tough—you’ll be gasping for air.

Why Zone 2 Cardio Rocks

Zone 2 is the sweet spot for fat-burning and boosting aerobic fitness. Here’s why it’s worth adding to your routine:

1. Boosts Heart Health
   Think of Zone 2 as strength training for your heart. It makes your heart more efficient, helping it pump more blood with each beat (hello, better stroke volume!). Over time, this can lower your resting heart rate and improve overall cardiovascular health.The American Heart Association recommends at least 150 minutes per week of moderate exercise (Zones 1-2) to reduce the risk of heart disease, stroke, diabetes, and high blood pressure.
2. Increases Aerobic Capacity
   Zone 2 trains your body to use oxygen more efficiently, improving your VO2 max (the max oxygen your body can use during exercise). The result? Everyday activities (like climbing stairs or carrying groceries) feel easier because your heart and lungs aren’t working as hard.
3. Builds Endurance
   Ever heard the phrase “train slow, race fast”? That’s Zone 2 in action. By training at a lower intensity, you build a strong aerobic base, which helps you perform better (and longer) in high-intensity workouts later. Plus, it boosts mitochondria production, giving your muscles more energy and delaying fatigue.
4. Burns Fat Efficiently
   Zone 2 is often called the “fat-burning zone” because your body primarily uses fat for fuel at this intensity. As you move into higher zones, your body shifts to burning carbs and protein instead. Regular Zone 2 training helps your body get better at burning fat, which can support weight loss and management.
5. Speeds Up Recovery
   Since Zone 2 increases blood flow, it helps flush out waste (like lactic acid) and speeds up muscle repair. I always include it after heavy strength sessions to help my body recover faster.
6. Supports Mental Health
   Aerobic exercise is a mood booster—it reduces stress hormones (adrenaline, cortisol) and releases endorphins. Studies show it can ease anxiety, depression, and even improve sleep.
7. Lowers Injury Risk
   Unlike high-intensity workouts, Zone 2 is low-impact, making it great for people with joint pain, adrenal fatigue, or hormone imbalances. The risk of overtraining or injury is much lower, so you can stay consistent without burning out.

Best Zone 2 Workouts

Aim for 3 sessions per week (20-45 minutes each) to get the full benefits. The best part? You can choose whatever activity you enjoy:

• Cycling
• Swimming
• Rowing
• Rollerblading
• Brisk walking
• Light jogging

If you like guided workouts, try these:

• 10-Minute Beginner Cardio Workout
• 15-Minute Zone 2 Cardio Workout
• 35-Minute Low-Impact Cardio Workout

Common Mistakes to Avoid

• Going too hard: It’s easy to accidentally push into Zone 3, especially if you’re used to HIIT. Slow down!
• Ignoring heart rate data: Without a monitor, it’s tough to know if you’re really in Zone 2. The talk test helps!
• Expecting instant results: Zone 2 benefits take time—don’t expect to feel wrecked after each session. Be patient.
• Cutting workouts short: To really see results, stay in Zone 2 for at least 20 minutes (30-45 if you’re advanced).

How Often Should You Do Zone 2?

As a trainer who loves heart health, I think 2-3 Zone 2 sessions per week is ideal for most people. It’s sustainable, accessible, and great for all fitness levels.

That said, don’t stress over hitting exact heart rate percentages. These zones are guidelines, not strict rules. Even raising your heart rate a few times a week can do wonders—just start where you are and keep it consistent!