Zone 2 Training: Improving Your Health, Performance, and Longevity (and How to Actually Do It)

Next to resistance training, if there’s one fitness regimen that should be plastered across every gym wall and health magazine in existence, it’s Zone 2. If your goal is to live better, live longer, and be stronger, then Zone 2 is your new best friend.

It's low-key, often misunderstood, yet incredibly powerful.

Let’s unpack what Zone 2 is, why it matters, and how to make it a habitual part of your fitness lifestyle — no lab coat or lactate meter required.

So, what is Zone 2?

Zone 2 is a level of exercise intensity where your body is working hard enough to get your heart rate up, but not so hard that you risk burning out. In technical terms, it’s the maximum effort you can sustain without building up lactate in your blood — in simpler terms, it is the point where you’re mostly burning fat for fuel and not gasping for air. It’s known as the metabolic sweet spot for your body where you achieve maximum fat oxidation + peak mitochondrial training. (Mitochondria are your cells’ power plants, so you want more of them and you want them to be strong.)

Why is this important?

Mitochondrial health isn’t just science jargon — it’s at the core of aging well. Having better mitochondria means having enhanced energy, better blood sugar control, less inflammation, and lower risk of diseases like heart disease, Alzheimer’s, and diabetes.

Zone 2, also known as steady state training, isn’t just “cardio.” It’s literally cellular rejuvenation. It builds your body’s aerobic base — the foundation for everything from chasing your kids around, lifting heavy things or climbing stairs when you’re 85.

How to Know if You’re in the Zone (No Gadgets Required)

You don’t need a lactate monitor or a VO2 max test to train in Zone 2. Here’s a quick and easy way to determine you are in that zone.

• Talk Test: If you’re able to hold a conversation but it’s effortful, you’re probably there. I suggest speaking and if you need to take a breath after every few sentences, you’ve hit it.

• Perceived Effort: Feels like a 4 or 5 out of 10. You are feeling the work but at a

sustainable effort – where you can keep it going for at least 30 minutes or more.

• Heart Rate range: I like to use the 180 formula, referred to by Dr. Peter Attia, a well- known longevity Doctor. You simply subtract your age from 180. That’s your rough Zone 2 target. Then you adjust based on your fitness level or how you feel on that day:

• Subtract ~ 5–10 if you’re recovering, stressed, or deconditioned.

• Add ~5–10 if you’re fit and healthy.

For Example: If you’re a 50-year-old, aim for ~130 bpm (adjust ±10 depending on your condition).

Easy Ways to Get Your Zone 2 In

Zone 2 is simple, and low-impact — and that’s the beauty of it. Here are some of my favorite few low barrier ways to do it.

• Stationary bike – Steady, safe, and easy to dial in intensity.

• Rowing machine – make sure your technique is solid.

• Rucking – start with 5-10% of your body weight, work up to ~33% at a speed of ~15 minutes per mile

• Jogging – pay attention to terrain and speed to limit heart rate fluctuations

• Circuit training – using moderate to low-weight, and using movement and rep/rest schemes that are sustainable

• A combination of the above if you are looking for more fun and variety

What to Avoid:

• Running too fast (likely to bump you into Zone 3 or above).

• Outdoor hills and stop/start routes that spike heart rate.

• Choppy workouts. The key to Zone 2 is consistency.

How Often and How Long?

This is where the magic happens:

• Minimum for progress: 1-2 sessions/week

• Optimal for max gains: 3+ sessions/week

• Duration per session:

• Getting started: 30–45 minutes

• Intermediate/advanced: 60–90 minutes

Key Rule: Try to Stay in Zone 2 the whole time. Avoid dipping to Zone 1 and surging into higher zones. Keep it steady – you’ll get there with practice.

How to Fit Zone 2 into Your Life

Morning fasted walks or bike rides: Great for fat oxidation and energy. (Plus, you’ll get some early morning sun and vitamin D!)

Before strength workouts: But leave a gap ideally 2-3 hours for optimal results.

As active recovery days: Keep it easy but targeted.

Pro reminder: Zone 2 doesn’t mean you ditch weights or skip high-intensity days. It’s one key pillar of fitness, not the whole house.

Here are some tips for Maximizing Results

• Train fasted if possible: Better for fat oxidation (fat burn).

• Hydrate with electrolytes: Especially if you're sweating.

• Use perceived effort and real heart rate data together: The combo keeps you honest.

• Avoid heavy meals or sugary drinks before workouts: They kill fat-burning efficiency, and you probably won’t feel great while training.

My Final Thoughts: Remember that You’re Training for Life

Zone 2 isn’t glamorous or sexy. It won’t leave you gasping for air, sweating buckets, or flexing

for selfies. But it will help you move better, sleep better, feel sharper, and live longer.

In the sport of life, a strong aerobic base is your secret weapon. You don’t need perfection —

just consistency.

So, pick your favorite exercise(s), press start and settle into your zone. Your future self will

thank you!

Ready to crush your Zone 2 game?

Reach out to a coach, we’re here to give you guidance and if you’d like to provide you with a program that will set you up for success. Check out Coach Mariah's upcoming small group training program "Ruck Club"

Yours in great health,

Juan Carlos Medina, NASM-CPT