This article is an extension of the Exercise article looking into a specialised form of cardio/aerobic exercise: zone 2 cardio. If you had a look at my workout routine, I mentioned I had a specific aim for my heart rate between 140s – 160 beats per minute. This is my zone 2 cardio range for heart rate.

What is zone 2 cardio?

Zone 2 cardio, also known as aerobic base training, is a specific intensity level of cardiovascular exercise that targets the aerobic energy system. This zone is often associated with a heart rate range that falls within 65-80% of your maximum heart rate. Here’s an in-depth explanation of Zone 2 cardio.

Aerobic Energy System

Zone 2 cardio primarily utilises the aerobic energy system, which relies on oxygen to produce energy for sustained physical activity. The anaerobic system steadily breaks down fats and carbohydrates to provide the body with a steady supply of energy.

Heart Rate Range

The specific heart rate range for Zone 2 can vary depending on your fitness level and individual factors. It’s typically calculated using a percentage of your maximum heart rate (MHR), which is roughly estimated as 220 minus your age. For Zone 2, the target heart rate range is approximately 65-80% of your MHR.

Benefits:

Improved Aerobic Capacity: Zone 2 cardio helps enhance your body’s ability to efficiently use oxygen during exercise, which can lead to increased aerobic capacity.

Fat Utilisation: This training zone encourages the body to rely on stored fat as a primary energy source, which can aid in weight management and fat loss.

Endurance: Consistent Zone 2 training can boost endurance, allowing you to sustain moderate-intensity exercise for longer periods.

Recovery: It can also be used as active recovery between more intense workouts, helping to reduce muscle soreness and fatigue.

I personally only use zone 2 cardio to improve my cardiovascular fitness, and for active recovery in between weight lifting sessions. It is just hard enough that your body gets a solid workout but not too hard that it will burn you out physically and most importantly, mentally. This allows for consistent training over long periods of time.

Duration

Zone 2 cardio sessions are typically longer in duration compared to higher-intensity workouts. Sessions can range from 30 minutes to several hours, depending on your fitness goals and the duration of your target event (e.g., long-distance running or cycling).

Monitoring

To effectively train in Zone 2, you’ll need a heart rate monitor or fitness tracker to ensure you’re within the target heart rate range. Some devices also offer features like heart rate zones to help you stay on track.

Most aerobic exercise machines such as machine bikes, treadmills and stair climbs will have pulse rate sensors which will tell you your heart rate.

Training Methods

Activities that can be used for Zone 2 training include jogging, cycling, swimming, and brisk walking. It’s important to maintain a steady pace within the designated heart rate range to maximise the aerobic benefits.

Progression

As your aerobic fitness improves, you may find that you can maintain a faster pace within the same heart rate range. This indicates improved aerobic efficiency and can be used to track progress.

Individual Variability

It’s worth noting that the Zone 2 heart rate range may vary from person to person based on factors like genetics and fitness level. Therefore, it’s advisable to consult with a fitness professional for a personalised assessment.

Training Plans

Many endurance athletes and coaches incorporate Zone 2 training into their overall training plans, especially during the base-building phase, to establish a solid aerobic foundation before progressing to higher-intensity workouts.

In summary, Zone 2 cardio is a key component of endurance training that focuses on developing the aerobic energy system, enhancing endurance, and promoting efficient fat utilisation. It’s a valuable tool for athletes and fitness enthusiasts looking to improve their aerobic capacity and overall fitness.