As new trends continue to shape the fitness world, Zone 2 Training has emerged as a powerful method for improving endurance, boosting metabolism, and enhancing overall cardiovascular health. Whether you're a competitive athlete or just someone looking to optimize your time in the gym, this low-intensity, high-impact approach might be the missing piece in your routine.

What Is Zone 2?

Your heart rate is the key to understanding the "zone" you're training in. Zone 2 refers to a specific range—typically 60–70% of your maximum heart rate—where your body relies primarily on fat as its fuel source. At this intensity, you should be able to carry on a conversation while working out. You’re not going all out, but you’re not slacking either.

It’s often described as the "easy pace" that feels almost too light—yet that’s exactly what makes it so effective when done consistently over time.

Why's It Trending?

With the rise of wearable fitness trackers and heart rate monitors, more people are tapping into data-driven training. Zone 2 has been used by elite endurance athletes for years, but now it’s trending in mainstream fitness circles thanks to:

• Fat-burning potential: Zone 2 optimizes your body’s ability to use fat for fuel.

• Improved mitochondrial health: It helps build the engine of your cells, supporting better performance across all workouts.

• Reduced risk of overtraining: Unlike high-intensity workouts, Zone 2 allows for frequent training without significant fatigue.

• Longevity benefits: Many health experts link Zone 2 cardio to improved metabolic and cardiovascular health over time.

Calculate Your Zone 2 Range

The easiest way to estimate your Zone 2 range is using this formula:

(220 - your age) x 0.6 to 0.7 = Zone 2 range in beats per minute

For example, a 35-year-old’s estimated Zone 2 range would be:

• Max heart rate: 220 – 35 = 185

• Zone 2: 111 – 129 bpm

Wearable devices like Apple Watch, Garmin, or WHOOP can help you monitor your heart rate during workouts. You can also use the “talk test”: if you can speak in full sentences but not sing, you’re likely in Zone 2.

How to Incorporate Zone 2 into Your Routine

The beauty of Zone 2 is its simplicity. It can be done through:

• Walking at an incline

• Steady-state cycling

• Light jogging or rowing

• Elliptical workouts

Start with 2–3 sessions per week, each lasting 30–60 minutes. While it may feel slow at first, the benefits compound over time. Many athletes are now replacing one or two HIIT sessions with Zone 2 training for better long-term results.

At Inursha Fitness, we’re always looking to stay on top of what works—and Zone 2 training is a proven, science-backed approach with lasting benefits. If your goal is to build a strong foundation, burn fat more efficiently, and boost your endurance, incorporating Zone 2 cardio could be a game-changer.

Want help getting started with a Zone 2 plan tailored to your goals? Ask a trainer or stop by Inursha—we’re here to guide you every step of the way.