Train Smarter, Not Harder with Zone 2 Cardio
At 12reps, we believe fitness should be effective and sustainable—and Zone 2 cardio is one of the best training methods for fat loss, endurance, and recovery.
But what exactly is Zone 2 cardio, and why does science back it as essential for both athletes and beginners? Let’s break it down.
What Is Zone 2 Cardio?
Zone 2 cardio is low-intensity, steady-state exercise performed at 60-70% of your maximum heart rate (MHR). It’s the sweet spot where your body efficiently burns fat for fuel, improves endurance, and enhances recovery without excessive fatigue.
How to Find Your Zone 2 Heart Rate:
Formula: (220 – your age) × 0.6 to 0.7
Example: If you’re 30 years old, your Zone 2 range is approximately 114-133 beats per minute (BPM).
Feels like: A comfortable pace where you can hold a conversation without gasping for breath.
Burns More Fat Efficiently
Zone 2 cardio teaches your body to use fat as a primary fuel source, making it one of the most effective ways to improve metabolic flexibility.
Scientific Backing:
A study by Brooks et al. (1999) found that low-intensity exercise maximises fat oxidation, while higher intensities rely more on glycogen (carbs). This means Zone 2 training helps your body burn stored fat instead of sugar.
Builds a Stronger Heart & Better Endurance
Unlike high-intensity workouts that spike your heart rate, Zone 2 cardio strengthens your aerobic base by increasing mitochondrial efficiency (the powerhouses of your cells).
Scientific Backing:
A study by Seiler et al. (2010) found that elite endurance athletes dedicate 80% of their training to low-intensity aerobic work (like Zone 2) to build long-term endurance and cardiovascular health.
Improve Recovery & Reduces Stress
Unlike high-intensity workouts that cause central nervous system fatigue, Zone 2 reduces cortisol (stress hormone) levels while still keeping you active.
Best for: Active recovery, reducing overtraining, stress relief
How to Incorporate Zone 2 Cardio into Your Routine
- 3-4 sessions per week (30-60 mins per session)
- Choose steady-state activities: Walking, jogging, cycling, rowing, swimming
- Pair with strength training for optimal fat loss & performance
Example Weekly Plan
- Monday: Strength training + 30-min Zone 2 cardio
- Wednesday: 45 min Zone 2 cardio (steady-state)
- Friday: Strength training + 30 min Zone 2 cardio
- Sunday: 60 min low-intensity walk or cycling
The Takeaway: Train Smarter with Zone 2
Zone 2 cardio is a game-changer, it helps you burn fat, boost endurance, and recover faster without burning out. Whether you’re training for a race or just want to feel better, it’s one of the most sustainable, science-backed ways to improve fitness.
References
Brooks, G. A., et al. (1999). Fat oxidation and exercise intensity: how does aerobic capacity influence fuel selection? Journal of Applied Physiology.
Seiler, S., et al. (2010). Intensity and duration in endurance training: from cells to performance. Scandinavian Journal of Medicine & Science in Sports.
