The best form of exercise is the one you actually do. A great way to get cardio in is through Zone 2 training. Below you’ll read all about its benefits and how to apply it in your own routine.
What is Zone 2 cardio?
Zone 2 cardio is a form of exercise where your heart rate stays between 60–70% of your maximum heart rate (HR max).
You can divide your heart rate into 5 zones. Zone 2 feels like light movement, something you can sustain over a longer period.
The 5 training zones
Lonneke, lifestyle expert at BenFit, says:
“Your heart rate is one of the best indicators of how hard your body is working during a workout.”
The five zones are:
• Zone 1: very light – 50–60% HR max
• Zone 2: light – 60–70% HR max
• Zone 3: moderate – 70–80% HR max
• Zone 4: intense – 80–90% HR max
• Zone 5: very intense – 90–100% HR max
How to calculate your maximum heart rate
There are different ways to measure your maximum heart rate. For example, Polar developed the world’s first wireless heart rate monitor.
You can also calculate your maximum heart rate with this new formula:
208 – (0.7 x your age) = MHR
For example: a 30-year-old would have an MHR of 187.
The benefits of Zone 2 training
Zone 2 cardio strengthens your heart so it won’t have to beat as hard, even at rest. You’ll also feel fitter faster, as your blood vessels improve and oxygen is transported more efficiently. It also helps with weight loss.
It’s recommended to do Zone 2 training 2–3 times a week for at least 45 minutes.