The Surprising Benefits of Zone 2 Cardio

Friday, August 18th, 2023

Are you tired of slogging away at high-intensity workouts, only to feel exhausted and burnt out? Although HIIT is fantastic and gets results fast, let's shift our focus to a different form of cardio. Known as Zone 2, it's the secret weapon for those looking for a surprising twist in their training routine.

Zone 2 cardio may not sound as intense or glamorous as other forms of exercise. However, it offers a plethora of benefits that will leave you rethinking everything you thought you knew about getting fit. Get ready to discover the hidden advantages of this seemingly simple yet incredibly effective workout method. It might just reform your approach to staying healthy and achieving your goals.

What is Zone 2 Cardio Training?

Zone 2 cardio training

Most people associate the word "cardio" with heart-racing activities like HIIT or machines like treadmills, ellipticals, and indoor bikes. However, there's a specific method of cardio that can be more beneficial for fat loss and improving overall fitness level.

That type of cardio is called "Zone 2" cardio.

Zone 2 cardio is when you train at a lower intensity for a longer period of time. The goal with Zone 2 training is to keep your heart rate in the Zone 2 range (usually between 60-70% of your maximum heart rate) so that you're able to maintain this pace for an extended period of time.

Zone 2 Cardio Benefits

Improved aerobic capacity

According to research, Zone 2 cardio can improve your aerobic capacity (the amount of oxygen your body can use during exercise) by up to 20 percent. This significant increase can help you perform exercises with less effort and fatigue.

Improved aerobic capacity means that your heart and lungs are able to work more efficiently to deliver oxygen to your muscles. As it delivers the good stuff, it also flushes out the bad at an optimized rate. An efficient cardiovascular system means better VO2 Max, which is the ability to utilize more oxygen at once. In 2014, scientists showed that endurance athletes who did Zone 2 training gained more VO2 Max. This was compared to those who only did HIIT and sprint training.

Increased fat burning

When you train in Zone 2, your body is working in an optimal fat-burning state. You're working at a challenging level, which raises your heart rate. However, it's not so challenging that your body starts using sugar instead of fat for fuel. By keeping your body in this “fat burning zone,” you can maximize the amount of fat you burn during your workout.

Consistently exercising in this heart rate range helps you build metabolic flexibility. This is the ability to easily switch between carbs and fat as an energy source. Metabolic flexibility is valuable for weight loss and body composition goals.

Reduced risk of injury

Zone 2 cardio involves exercising at a moderate level of intensity. This means that your heart rate remains stable and does not fluctuate erratically. When you push your body to higher levels of intensity, there's a greater chance of strains, sprains, or other injuries.

In contrast, Zone 2 cardio allows individuals to work out without subjecting their bodies to excessive stress. By maintaining a steady heart rate, the body can adapt more easily to the demands of the exercise without wearing itself out.

Furthermore, Zone 2 cardio also provides a lower impact option for individuals who may have certain physical limitations or health conditions. Exercises performed in this intensity range place less strain on the joints and are generally more accessible to more people.

Enhanced recovery

As we've already covered, Zone 2 stimulates aerobic capacity. This leads to increased blood flow throughout your body, which is great for a smoother recovery. It clears out all waste products held up in the muscles, provides more oxygen-rich nutrients, and facilitates faster repair processes. Not only does this speed up muscle recovery after intense exercise sessions, but it also reduces post-workout soreness and fatigue.

Moreover, Zone 2 cardio helps regulate cortisol levels - the infamous stress hormone wreaking havoc on our bodies. By fusing this technique into your routine regularly, you can enjoy reduced stress levels while boosting mental resilience.

Long-term sustainability

The culminate benefit of Zone 2 cardio is its ability to build a strong foundation for endurance. Consistently training in this heart rate zone improves your body's aerobic capacity. This allows your body to work efficiently for longer periods of time without getting tired easily.

The beauty of this approach is this cyclical sustainability. You can regularly maintain these efforts without feeling burnt out or risking injury. The long-term sustainability factor extends beyond the physical, too.

Participating in low-impact activities, such as zone 2 cardio, helps us establish a strong bond with our bodies. It enables us to genuinely understand and respond to our own needs. This mindful approach helps cultivate self-awareness as we attune ourselves to each breath and every beat of our hearts.

How to do Zone 2 Cardio Training

Determine Your Zone 2 Heart Rate

  • Calculate your maximum heart rate (220 minus your age).
  • Multiply your maximum heart rate by 0.6 to find the lower end of your Zone 2 range.
  • Multiply your maximum heart rate by 0.7 to find the upper end of your Zone 2 range.

Choose the Right Activities

  • Opt for low-impact exercises like cycling, swimming, or rowing.
  • Incorporate interval training to add variety and challenge.

Monitor Your Heart Rate

  • Use a heart rate monitor or fitness tracker to keep track of your heart rate during workouts.
  • Adjust your intensity to stay within your Zone 2 range.

Gradually Increase Duration and Intensity

  • Start with shorter workouts and gradually increase the duration as your fitness level improves.
  • Once you can comfortably maintain your Zone 2 heart rate, consider adding intervals or increasing the resistance.

Listen to Your Body

  • Pay attention to how you feel during and after your workouts.
  • If you're feeling excessively fatigued or experiencing pain, take a rest day or reduce the intensity.


Zone 2 cardio is an effective way to improve your overall health and fitness level, with a range of surprising benefits. No matter what your fitness level or goals are, Zone 2 cardio may be the solution for you. With its low-intensity approach it’s much easier on the body than HIIT, but can still give great results if done regularly.

So why not try out this type of exercise today? You may just surprise yourself!

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