What is Zone 2 training and why is everyone talking about it?

If you’ve been the target of any sort of fitness algorithm in the last two years, you’ve probably heard experts and influencers talk about Zone 2 Training… But what does this actually mean? And why should we care?

Zone 2 training refers to exercising at a heart rate intensity that feels easy to moderate—where you can carry on a conversation, your breathing is steady, and your body is primarily burning fat for fuel. In simple terms, heart rate zones are categories that reflect how hard your heart is working. Zone 1 is basically walking pace, Zone 5 is all-out sprinting, and Zone 2 sits in the sweet spot where you're working, but not pushing. For most people, Zone 2 is roughly 60–70% of their maximum heart rate. (A ballpark formula: 180 minus your age gives you a rough idea.

So why is Zone 2 getting all the hype? Because it's a powerhouse for fat metabolism, aerobic conditioning, and muscle preservation. When you're chasing strength gains, hammering high-intensity cardio all the time can backfire—leading to muscle breakdown, burnout, or recovery issues. Zone 2, on the other hand, improves your cardiovascular base without overstressing your system. That means better endurance, faster recovery between sets, and more support for your strength goals—not to mention improved insulin sensitivity and longevity. In short: go slow to go strong.

To stay healthy and support your training, aim for at least 2 to 3 hours of Zone 2 work per week. If this feels daunting, you can break that up however you'd like—try walking outside with a weight vest after work, spend a morning hiking with your loved ones (especially now that the weather is turning out east), hitting the incline treadmill or stairmaster after your lifting session (this is coach Mel's favorite way), or hopping on a spin bike and catching up on your favorite Netflix shows (yes, this counts—this is my favorite hobby). Other great options include rowing at a steady pace or cycling outdoors. The key is consistency and keeping your heart rate in that conversational, sustainable range. This is low-stress training that pays off big time in the long run.