ZONE 2
TARGET
ESTIMATOR
Zone 2 training is the cornerstone of longevity-focused exercise. Find your optimal heart rate range for maximum fat oxidation and mitochondrial biogenesis.
// YOUR METRICS
Measure first thing in the morning, lying down
// YOUR ZONE 2 TARGET
ZONE 2 HEART RATE RANGE
111 - 130
BPM
MAX HEART RATE
185 BPM
HEART RATE RESERVE
125 BPM
THE TALK TEST
In Zone 2, you should be able to hold a conversation but prefer not to. If you can't speak in full sentences, you're going too hard.
WEEKLY ZONE 2 RECOMMENDATION
150-180 min
Aim for 3-4 sessions of 45-60 minutes each. Consistency is more important than duration.
// ZONE_2_SCIENCE
WHY ZONE 2 MATTERS
Zone 2 training has become the focus of longevity researchers and elite endurance coaches alike. At this specific intensity, your body undergoes unique metabolic adaptations that improve health span and athletic performance.
BENEFITS OF ZONE 2 TRAINING
-
1
Mitochondrial Biogenesis: Creates new mitochondria, improving cellular energy production and metabolic health.
-
2
Fat Oxidation: Maximizes your body's ability to burn fat for fuel, improving metabolic flexibility.
-
3
Lactate Clearance: Trains Type I muscle fibers to clear lactate, improving endurance capacity.
-
4
Cardiovascular Health: Improves stroke volume and capillary density without excessive stress.
HOW TO STAY IN ZONE 2
- Use a heart rate monitor: Essential for accurate zone training
- Start slower than you think: Most people train too hard
- Nose breathing: If you must mouth-breathe, slow down
- Be patient: It takes time to build an aerobic base
ZONE 2 ACTIVITIES
Any steady-state cardio works: cycling, running, swimming, rowing, elliptical, or brisk walking. Choose activities you enjoy and can sustain for 45-60 minutes.
TRACK YOUR PROGRESS WITH BODYOS
Take your health optimization to the next level. The BodyOS app lets you track all your metrics in one place, get personalized insights, and see your progress over time.
Disclaimer: These are estimates based on established formulas. For precise Zone 2 determination, consider a metabolic test measuring lactate or respiratory exchange ratio. Consult a healthcare provider before starting any new exercise program.