Zone 2 Training: What It Is, Why It Matters and How to Do It

Zone 2 Training | Heart Rate Zones | How Zone 2 Works | Zone 2 vs HIIT | Calculate Zone 2 | Zone 2 Exercises | How Often Zone 2 | Beginners | Mistakes | FAQs

Zone 2 training is a popular way to improve cardiovascular fitness. But it’s not enough to understand what Zone 2 training is – you also need to know how to find your zone 2 heart rate and how to add zone 2 cardio to your plan.

In this guide, we'll explain what Zone 2 training is, how to find the right training intensity, and why this type of cardio can help improve endurance, fitness, and recovery.

Quick Summary

• Zone 2 training is performed at around 60-70% of your max heart rate
• Zone 2 heart rate training improves aerobic fitness and endurance
• Walking, running, cycling, rowing, and swimming can all be zone 2
• Most people would benefit from 2-4 zone 2 sessions per week
• Zone 2 cardio works well alongside strength training and HIIT

What is Zone 2 training?

Let’s start by explaining what is Zone 2 training. When you exercise, you can measure your heart rate, and these numbers fit into predetermined zones (usually 1-5). Zone 2 refers to exercising at a moderate intensity – or “aerobic training”.

A good guide to zone 2 heart rate is the "conversation test" - you should be able to hold a conversation without gasping for breath.

How heart rate zones work

Heart rate zones are based on a percentage of your maximum heart rate, with each zone placing different demands on the body.

Generally speaking:

• Zone 1: Very light recovery – like walking
• Zone 2: Comfortable, steady aerobic exercise
• Zone 3: Moderate to hard effort
• Zone 4: High intensity – hard running effort
• Zone 5: Maximum effort – all-out sprints

Zone 2 heart rate training helps you build aerobic fitness because it encourages you to spend longer periods in this moderate-intensity range so you can keep going for long enough to build fitness.

Why zone 2 training works

During zone 2 cardio, your body gets more efficient at using oxygen and fat as fuel, which can improve insulin sensitivity and boost cardio efficiency over time.

 Zone 2 training can be maintained for longer, recovered from quicker, and has a lower risk of injury. It strengthens the aerobic system and helps you feel more physically and mentally comfortable working at that pace – which theoretically means you’ll find it easier to push to faster paces when needed. It also means you can exercise for longer before getting tired.

Science-backed zone 2 training benefits

• Improved cardiovascular fitness
• Better cardio endurance
• Higher aerobic capacity
• Better recovery between harder sessions

These adaptations benefit everyone no matter how fast (or slow) you go – the idea is that zone 2 training builds the base foundation of all areas of fitness.

Zone 2 training vs HIIT – do you need both?

Zone 2 training and HIIT are both forms of cardio training, and they can both have an important place in a fitness programme. But they do different things and may be more relevant to you depending on your goals.

Zone 2 is aerobic work which builds your base fitness through longer, lower-intensity efforts. Think relatively slow running, jogging, or cycling. You should feel like you could keep going at this pace and have a chat with a friend whilst doing it.

HIIT (high intensity interval training) improves speed, power, and anaerobic fitness by pushing you into higher heart rate zones for shorter periods. This kind of training will feel uncomfortable – it’s something you can’t sustain (and you definitely can’t chat!)

How to find your zone 2 heart rate

There are a few popular ways to calculate your heart rate zones:

1. Calculate your maximum heart rate, either by doing a max heart rate test or by subtracting your age from 220.
2. Multiply your max heart rate by 0.60 and 0.70 to find your approximate zone 2 range.
3. To be more specific, subtract your resting heart rate from your max heart rate, multiply this by 0.60 and 0.70, then add your resting heart rate number.

If you don’t want to wear a heart rate monitor or sports watch during training, use the “conversation test” zone 2 workout guide.

Best exercises for zone 2 training

You can do zone 2 exercise with any kind of continuous cardio. Popular options include:

• Zone 2 running
• Brisk walking
• Cycling
• Indoor bike
• Rowing
• Swimming
• Cross trainer

How long and how often should you do zone 2?

Most zone 2 workouts last between 30 and 60 minutes, although experienced endurance athletes might train for longer.

For general fitness, aim for 2-4 zone 2 sessions a week depending on the rest of your training programme.

If you're already lifting weights or doing HIIT, adding 1-2 zone 2 sessions can be a great way of improving that base cardio fitness without adding too much extra stress on your body.

Zone 2 training for beginners – get started

Zone 2 training for beginners doesn't need to be running. Walking uphill, cycling, or using a cross trainer can all help you stay in the right intensity to get fitter.

The biggest mistake beginners make is going too fast. If you're breathing heavily and not able to hold your pace, you're probably working above zone 2.

Common zone 2 training mistakes

Zone 2 training is simple, but there are some easily made mistakes to avoid:

1. Going too hard and drifting into higher heart rate zones
2. Too much HIIT and not enough zone 2 cardio
3. Replacing recovery days with zone 2 cardio
4. Constantly checking pace instead of focusing on effort
5. Expecting zone 2 results after a few sessions

Zone 2 training FAQs

Is Zone 2 training just slow jogging?

Not necessarily. Zone 2 can be fast walking, cycling, rowing, swimming, or running, depending on your fitness level.

How do I know if I'm in Zone 2?

You should be breathing harder than normal but still able to hold a conversation. A heart rate monitor or sports watch will show your heart rate.

How long does Zone 2 take to show results?

Many people notice fitness improvements within 4-8 weeks of regular zone 2 training.

Is Zone 2 training good for weight loss?

Zone 2 training can support weight loss by increasing your activity levels and calorie expenditure. Like any exercise, it's most effective combined with a balanced diet.

Can I do Zone 2 training and HIIT in the same week?

Yes, combining Zone 2 cardio with 1-2 HIIT sessions a week is a good way to improve aerobic and anaerobic fitness.

Ready to add zone 2 training to your routine?

Zone 2 training is one of the best ways to build fitness and endurance. Speak to one of our PureGym Personal Trainers if you'd like help building a training plan that includes zone 2 cardio – find your nearest PureGym to get started.