How to do "Zone 2" cardio?

Zone 2 cardio is characterized by a level of exercise intensity where you're working harder than normal, breathing faster, and your heart is beating faster, but you can still maintain a conversation. If you start working any harder, such as moving faster or increasing the incline, you'll not be able to speak in complete sentences without becoming out of breath.

To perform Zone 2 cardio:

1. Choose an activity like jogging, rowing, cycling, swimming, or hiking.
2. Engage in the activity continuously for 60 to 75 minutes in Zone 2, where you can sustain a conversation or maintain purely nasal breathing if you're alone.
3. Adjust the pace to stay within this Zone 2 threshold, even on inclines.
4. Build endurance by maintaining or increasing the distance over time without fatiguing.
5. Optionally, add weight for more effort once basic endurance is developed.

It's recommended to get at least 150 to 200 minutes per week of Zone 2 cardio for cardiovascular and overall health benefits. Zone 2 cardio can be incorporated into daily life activities, like walking at a brisk pace or social hiking, to meet the minutes per week goal without necessarily scheduling workout sessions. When starting a fitness program, begin with less time and flat ground, gradually increasing both as your fitness improves.

For more detailed information on Zone 2 cardio, you can refer to the following clips:

• 1
• 2
• 3
  • 

    1

    Zone Two Cardio

    00:25:31
  • 

    2

    Zone Two Cardio

    00:16:28
  • 

    3

    Zone Two Cardio

    00:13:32
  • 

    4

    Optimal Fitness Program

    00:07:20
  • 

    5

    Reward Prediction and Habits

    01:12:54
  • 

    6

    Zone Two Cardio

    00:44:27
  • 

    7

    Endurance and Strength

    01:41:49
  • 

    8

    Habit Formation Insights

    00:08:51
  • 

    9

    Endurance Training Insights

    00:31:52
  • 

    10

    Fasted Fat Burning

    01:18:10
  • 

    11

    Endurance Training Insights

    01:51:19
• 4
• 5
• 6
• 7
• 8
• 9
• 10
• 11

Understanding the differences in exercise zones is key to optimizing your workouts. Here’s a summary of the various zones:

1. Zone 1: This is the easiest intensity level, typically associated with walking or very light activity where you can easily hold a conversation.
2. Zone 2: Moderate intensity where you're working hard enough to notice your increased heart rate and breathing, but can still maintain a conversation comfortably 1. This is ideal for building endurance and cardiovascular health.
3. Zone 3: This is a higher intensity where talking becomes more challenging. You're working harder than Zone 2, but not at your maximum capacity 2.
4. Zone 4: High-intensity level, your breathing is heavy, and it’s difficult to hold a conversation. This zone improves your anaerobic capacity and speed.
5. Zone 5: Maximal effort. This is your peak intensity where you are pushing your limits, and can only be sustained for short periods. Breathing is very heavy and talking is nearly impossible 1.

These zones help structure workouts to build different aspects of fitness like endurance, strength, and explosiveness. The distinctions between the higher zones (3, 4, and 5) can sometimes be vague and subjective, similar to perceived effort in weightlifting 1. Monitoring heart rate is a common method to gauge which zone you're in, but using breathing patterns is also an effective guide.