Aerobic Training at Your Zone 2 Cardio – Your Complete Guide

Aerobic training at your zone 2 cardio might be a new concept for many people. In fact, cardiovascular training is commonly skipped by many individuals.

However, after you learn about the benefits of "Zone 2 cardio" and its positive impact on mental health and strength training, we are sure you will change your mind about this type of exercise.

In this article, we will cover what you need to know about zone 2 heart rate, including some exercises that fit into this category and how to calculate your zone 2 heart rate.

 

What is zone 2 heart rate?

To understand Zone 2 cardio, it's important to know how your body uses food to create energy. All cells are powered by adenosine triphosphate (ATP), which is produced in three ways:

1. Oxidation – This occurs in mitochondria and creates most of the ATP used throughout the day.
2. Glycolysis – This occurs in the cell’s cytosol and produces ATP during intense exercises (e.g., sprinting, weightlifting).
3. ATP Recycling – Creatine helps recycle ATP from adenosine diphosphate (ADP), which boosts energy availability.

Fitness experts defined "training zones" to identify which energy systems are used at different exercise intensities. There are six zones – Zone 1 is the lowest intensity and Zone 6 is the highest.

Here are the energy sources based on zone training:

• Zone 1 – Mainly fat
• Zone 2 – Fat transformed into carbohydrates
• Zone 3 – Fat transformed into carbohydrates
• Zone 4 – Carbohydrates
• Zone 5 – Carbohydrates
• Zone 6 – Carbohydrates and creatine phosphate

As the intensity increases, the fuel source shifts from fat to carbohydrates. In Zone 2 heart rate, exercise intensity is moderate, which means your body will mostly use fat and oxygen in the mitochondria to produce ATP. This optimizes mitochondrial function.

Most recreational athletes skip Zone 2 heart rate training and move directly to Zones 3-5. Consequently, they rely more on carbohydrates. We see this trend due to the popularity of high-intensity training. However, Zone 2 heart rate exercises can beeasily overlooked because they feel deceptively easy and aren't associated with the discomfort that’s linked to “effective”exercise.

 

What are some zone 2 heart rate exercises?

Zone 2 heart rate exercises involve low to moderate-intensity movements that keep your heart rate between 60-70% of its maximum. This type of training improves cardiovascular health and endurance without excessive fatigue.

Here are some effective zone 2 heart rate exercises:

Running – Maintain a steady and conversational pace.

Hiking – Engage in long and steady hikes on moderate terrain.

Cycling – Ride at a consistent speed on flat or gently rolling terrain.

Swimming – Perform long and continuous swims at a comfortable pace.

Rowing – Use a rowing machine or row on water at a steady pace.

Elliptical Training – Use an elliptical machine at a moderate resistance and pace.

Rollerblading – Glide at a steady pace.

Walking – Brisk walking, especially with added weights such asa backpack.

Jogging with Your Dog – Jog with your pet at a manageable pace.

We recommend that you choose the exercise type that you actually enjoy. This will ensure that you won’t give up and increase your consistency.

 

Calculating zone 2 heart rate

To determine your zone 2 heart rate, the Karvonen method is recommended for its accuracy and effectiveness for most individuals. This requires the estimation of your maximum heart rate (MHR) and resting heart rate (RHR).

First, calculate your MHR. Although a maximum heart rate test provides the most accurate result, you can use the formula:

220 minus your age.

Next, find your RHR through the calculation of your pulse for a full minute before you get out of bed in the morning.

To calculate the lower limit of your zone 2 heart rate range:

• Subtract your RHR from your MHR.
• Multiply the result by 0.6.
• Add this number to your RHR.

For the upper limit:

• Subtract your RHR from your MHR.
• Multiply the result by 0.7.
• Add this number to your RHR.

For example, a 35-year-old with a RHR of 60 will have the following numbers:

• Lower limit – 60 + [(220 - 30 - 60) x 0.6] = 138 beats per minute.
• Upper limit – 60 + [(220 - 30 - 60) x 0.7] = 151 beats per minute.

Therefore, the zone 2 heart rate range for a 35-year-old with a resting heart rate of 60 would be between 138 and 151 beats per minute. Keep in mind these are estimates and your specific range may vary.

These calculations provide estimates. Individual heart rate zones may vary. For more accurate results, you should consult with a coach or trainer for personalized heart rate zones.

Online calculators might also help you determine heart rates for different zones.

 

Zone 2 heart rate by age

Zone 2 cardio training targets 60-70% of your maximum heart rate (MHR), which varies by age. Here’s how to calculate and understand your Zone 2 heart rate:

Calculate your maximum heart rate (MHR) – Use the formula 208 - (0.7 x age).

Determine zone 2 range – Multiply your MHR by 0.60 for the lower end and by 0.70 for the upper end.

 

Zone 2 heart rate by age:

• Age 20 – MHR 194 (Zone 2 range 116-136 bpm)
• Age 30 – MHR 187 (Zone 2 range 112-131 bpm)
• Age 40 – MHR 180 (Zone 2 range 108-126 bpm)
• Age 50 – MHR 173 (Zone 2 range 104-121 bpm)
• Age 60 – MHR 166 (Zone 2 range 100-116 bpm)
• Age 70 – MHR 159 (Zone 2 range 96-111 bpm)

Takeaway message

Zone 2 heart rate training is a very effective way to promote lipolysis (i.e., fat burning) for energy production. This is essential to lose stored fatty acids and get in shape sooner. Of course, zone 2 heart rate training will never yield impressive results if you do not adopt healthy eating habits.

We hope that this article managed to highlight how to train in zone 2 heart rate and the benefits to expect from this type of exercise.