Zone 2 Cardio: The Boring Workout Everyone's Talking About

Zone 2 cardio is everywhere right now. Podcasters, influencers, and longevity experts won't shut up about it.

And honestly? They're not wrong. Zone 2 training is one of the most effective—and most underrated—forms of cardio you can do.

But here's the problem: people overcomplicate it. They obsess over heart rate monitors, lactate thresholds, and precise training zones.

After 13+ years of training clients, here's what I know: Zone 2 cardio is simple. You just need to know what it is and how to do it.

What Is Zone 2 Cardio?

Zone 2 is low-intensity, steady-state cardio. It's the pace where you're working, but you can still hold a conversation.

You're breathing a bit heavier than normal, but you're not gasping for air. You could maintain this pace for 30-90 minutes without dying.

In technical terms: Zone 2 is roughly 60-70% of your max heart rate. Your body is primarily burning fat for fuel, and you're building your aerobic base.

In practical terms: If you can talk in full sentences but couldn't comfortably sing, you're in Zone 2.

Why Everyone's Obsessed With Zone 2 Right Now

Zone 2 cardio is trending because longevity researchers and endurance athletes have been preaching its benefits for years—and the mainstream is finally catching on.

Here's why it works:

1. It Improves Mitochondrial Function

Mitochondria are the powerhouses of your cells. They produce energy. The more efficient your mitochondria, the better your body handles stress, recovers from training, and burns fat.

Zone 2 cardio increases the number and efficiency of mitochondria. That means better energy, better recovery, and better overall health.

2. It Burns Fat Efficiently

At low intensities, your body preferentially uses fat as fuel. The more time you spend in Zone 2, the better your body gets at burning fat.

This doesn't mean you'll lose weight just by doing Zone 2—you still need to be in a calorie deficit—but it improves your body's ability to access and use fat as energy.

3. It Supports Longevity

Research shows that aerobic fitness is one of the strongest predictors of longevity. People with higher VO2 max (a measure of aerobic capacity) live longer and have lower rates of chronic disease.

Zone 2 training builds your aerobic base, which directly improves VO2 max over time.

4. It Doesn't Interfere With Lifting

Unlike high-intensity cardio, Zone 2 doesn't beat you up. It doesn't create excessive muscle damage or fatigue, so it won't interfere with your strength training.

You can do Zone 2 on your off days or even after lifting without compromising recovery.

5. It Improves Insulin Sensitivity

Zone 2 cardio enhances your body's ability to handle carbohydrates and regulate blood sugar. Better insulin sensitivity = better body composition and lower risk of metabolic disease.

How to Do Zone 2 Cardio (Without Overthinking It)

You don't need a fancy heart rate monitor or a lab test to do Zone 2. Here's the simple version:

The Talk Test

Can you hold a conversation but not comfortably sing? You're in Zone 2.

If you can sing, you're too easy. If you can't talk in full sentences, you're too hard.

The Heart Rate Method (If You Want to Be More Precise)

Estimate your max heart rate: 220 - your age.

Example: If you're 35, your max heart rate is ~185 bpm.

Zone 2 is 60-70% of that number:

• Lower end: 185 x 0.60 = 111 bpm
• Upper end: 185 x 0.70 = 130 bpm

So Zone 2 for a 35-year-old is roughly 110-130 bpm.

Use a heart rate monitor or smartwatch to track it. But honestly, the talk test works just as well.

Best Ways to Do Zone 2 Cardio

Pick whatever you enjoy. The best Zone 2 activity is the one you'll actually do.

• Walking (incline treadmill or outdoors) - Easy on the joints, sustainable, perfect for beginners
• Cycling (stationary or road) - Low impact, great for recovery
• Rowing - Full body, builds endurance
• Swimming - Low impact, great for joint health
• Jogging (light pace) - Classic cardio, just keep the pace conversational

For most people, I recommend incline walking or cycling. They're low-impact, easy to control, and hard to screw up.

How Much Zone 2 Should You Do?

Here's what I recommend based on your goals:

For General Health & Longevity:

2-3 sessions per week, 30-45 minutes each.

For Fat Loss (While Preserving Muscle):

3-4 sessions per week, 30-60 minutes each.

For Endurance Athletes:

4-6 sessions per week, 45-90 minutes each. The majority of your training should be Zone 2.

Most people fall into the first or second category. 2-4 sessions per week is plenty.

Common Mistakes People Make With Zone 2

1. Going Too Hard

This is the biggest mistake. People think they need to push harder to get results, so they turn Zone 2 into Zone 3 or 4.

If you can't hold a conversation, you're not in Zone 2. Slow down.

2. Not Doing It Long Enough

Zone 2 is about time under tension. 10-15 minutes isn't enough. You need at least 30 minutes to get the benefits.

3. Skipping It Entirely

Most lifters ignore cardio altogether. That's a mistake. You don't need to become a marathon runner, but 2-3 Zone 2 sessions per week will improve your health, recovery, and longevity.

4. Overthinking the Zones

You don't need a lactate test or a $500 heart rate monitor. Just use the talk test and keep it simple.

Zone 2 vs. HIIT: Which Is Better?

They're both useful, but for different reasons.

Zone 2 is better for:

• Building aerobic capacity
• Improving mitochondrial health
• Fat oxidation
• Longevity
• Recovery (low-stress cardio)

HIIT is better for:

• Time efficiency (shorter workouts)
• Improving VO2 max quickly
• Conditioning for sports

For most people, a mix of both is ideal. Do 2-3 Zone 2 sessions and 1 HIIT session per week.

The Bottom Line

Zone 2 cardio isn't sexy. It's not going to give you abs. It's not going to make you sweat buckets or feel like you crushed a workout.

But it works. It improves your health, supports fat loss, enhances recovery, and increases longevity.

If you're only doing heavy lifting and ignoring cardio, you're leaving gains on the table. Add 2-3 Zone 2 sessions per week and watch your recovery, performance, and overall health improve.

Keep it simple. Walk on an incline, ride a bike, or go for a light jog. Just stay in that conversational pace for 30-60 minutes.

CJ Critney is a personal trainer and owner of FYTS Fitness in Westlake Village, California, with 13+ years of experience transforming clients through science-backed training and faith-driven discipline.