Definition
The full breakdown. What it is, why it matters, how to use it.
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.
Q & A
Real Questions
Question 01
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.
Question 02
How much Zone 2 per week?
2–4 sessions of 30–60 minutes builds an aerobic base without cutting into recovery from lifting.
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