What is the minimum amount of time a Zone 2 aerobic session needs to be to get the benefits?

Zone 2 cardio is recommended for at least 150 to 200 minutes per week to gain significant health benefits such as improved cardiovascular health, metabolic fuel utilization, and endurance capacity 1 2. However, it is flexible in terms of how you accumulate this time. Andrew Huberman emphasizes that this does not need to be completed in scheduled exercise sessions but can be integrated into daily activities, such as brisk walking while running errands or having walking meetings, which help meet this threshold 2.

Though typically performed as part of structured exercise (like cycling or jogging), Zone 2 activities are characterized by an exercise intensity where you can still maintain a conversation 3. If done as a dedicated session, Huberman suggests aiming for durations like 60-75 minutes, which help contribute to the weekly goal 3 4.