What are the benefits of zone 2 training and how does it work?

Zone 2 is sustainable, moderate-intensity exercise: it supports cardiovascular and brain health, builds endurance, and helps prepare the body for sustained activity. 1 2

• 1. Effort: Exercise so your breathing and heart rate rise above normal, but you can still speak in full sentences without pausing or gasping. Keeping up nasal breathing can be another practical guide. 3
• 2. Weekly target and activities: Aim for about 150–200 minutes per week. You can accumulate it in sessions or through brisk walking and other daily movement; options include jogging, cycling, rowing, swimming, or hiking. 4 5
• 3. Circulation and brain health: Zone 2 supports cardiovascular and cerebrovascular health. Sustained cardio also benefits cerebral blood flow and endothelial health; low-level cardio has been linked to improved clearance of brain debris through the glymphatic system. 4 6 7
• 4. Endurance and compatibility with other training: Longer, steady bouts build the capacity to keep moving without fatiguing. Zone 2 is unlikely to hinder hypertrophy for most people and may complement strength training, potentially through increased blood flow to muscles. 8 9