Zone 2 Training
Also known as: Aerobic Base Training, Low-Intensity Steady State
Low to moderate intensity cardio training that maximizes fat oxidation and builds aerobic base without accumulating significant fatigue.
FULL EXPLANATION
Zone 2 training refers to exercise at an intensity where you can still hold a conversation but are working steadily. It typically corresponds to 60-70% of maximum heart rate or the point where lactate levels remain stable (around 2 mmol/L).
This intensity maximizes fat oxidation, builds mitochondrial density, improves capillary density in muscles, and enhances the body's ability to use oxygen efficiently. It forms the foundation of endurance training.
WHY IT MATTERS
Zone 2 training builds metabolic flexibility, improves fat-burning capacity, enhances recovery ability, and has been highlighted by longevity researchers as crucial for healthspan.
HOW TO IMPROVE
Incorporate 3-5 hours weekly of Zone 2 training. Activities include easy running, cycling, rowing, or walking at a conversational pace. Use heart rate monitoring for accuracy.
NORMAL RANGES
Zone 2 heart rate: approximately 60-70% of max HR, or 180 minus age for many individuals. Should be able to speak in complete sentences.
RELATED TERMS
VO2 Max
The maximum rate of oxygen consumption during intense exercise, a gold-standard measure of cardiovascular fitness.
Metabolic Rate
The rate at which your body burns calories at rest to maintain basic life functions.
Lactate Threshold
The exercise intensity at which lactate accumulates in the blood faster than it can be cleared, marking the transition from sustainable to unsustainable effort.
Active Recovery
Low-intensity exercise performed to promote recovery rather than create training stress.
More in Fitness Metrics
View all →Training Volume
Well-EstablishedThe total amount of work performed in training, typically calculated as sets x reps x weight.
Lactate Threshold
Well-EstablishedThe exercise intensity at which lactate accumulates in the blood faster than it can be cleared, marking the transition from sustainable to unsustainable effort.
One Rep Max
Well-EstablishedThe maximum weight you can lift for a single repetition with proper form, used to measure and program strength training.