Definition
Cardio is typically split into five zones based on % of max heart rate. Zone 2 (60–70%) — conversational pace — is the gold standard for building aerobic base, fat oxidation, and recovery capacity without interfering with strength training. Zone 4–5 work (HIIT) is potent but recovery expensive.
Real questions
What is Zone 2 cardio?
Steady cardio at 60–70% of max heart rate, where you can hold a conversation but not sing. Most people land here on a 3.5–4.0 mph incline walk.
How much Zone 2 per week?
2–4 sessions of 30–60 minutes builds an aerobic base without cutting into recovery from lifting.
Stack with
Put it to work
Coach Foster builds your program around cardio zones and the rest of the fundamentals, shaped to your body and your week.