The Zone 2 Cardio Buzz, Explained

As much as we love all the spicy, feel-the-burn workouts, there’s a low-intensity training style that has taken the fitness world by storm - zone 2 cardio. It doesn’t matter if you feel your best lifting heavy weights, doing fiery Pilates sessions, or pushing yourself to the max with HIIT workouts - zone 2 cardio deserves a spot in your routine.

Here’s everything you need to know about what zone 2 cardio is, the benefits it offers, and how to incorporate it in your workout schedule. 

What is zone 2 cardio?

The cardio element of this training style is self-explanatory - any kind of aerobic exercise like running, walking, cycling or swimming. The "zone 2" part refers to zone 2 in the 5-zone system of heart rate training, where each zone is based on a percentage of your maximum heart rate, zone 1 being the lowest and zone 5 being your absolute max effort.

Not sure what your max heart rate even is? The general way to calculate that is 220 minus your age.

What's your zone 2 heart rate?

Zone 2 sits at 60–70% of your maximum heart rate. To find your max, use the most common formula: 220 minus your age. From there, multiply by 0.6 and 0.7 to get your zone 2 range.

So if you're 35, your estimated max heart rate is 185 bpm, and your zone 2 window is roughly 111–130 bpm. Here's a quick reference:

It's worth noting, though, 220 minus your age is an estimate, not a law. Factors like genetics, caffeine, sleep, stress, and fitness level can all shift your actual max HR. A heart rate monitor gives you real-time data to work with, but if you don't have one, the talk test is your best friend. If you can hold a full sentence without gasping, you're probably in the right zone.

Zone 2 cardio examples

What counts as zone 2 is personal, as your fitness level matters a lot here. But these are some of the most accessible and effective ways to train in zone 2:

Walking

A brisk walk is one of the most underrated zone 2 workouts out there. For most people, picking up the pace to around 5–6.5 km/h will get your heart rate into that 60–70% window. Adding a gentle incline, whether that's a hilly route or a slight incline on the treadmill, can help if walking on flat ground feels too easy.

Running

Here's where it gets interesting. For a lot of people, true zone 2 running feels way slower than expected, almost uncomfortably slow. And that's completely normal. If your easy runs have always pushed you into zone 3 without realising, zone 2 running is genuinely a skill that takes practice. Slow down, breathe, trust the process and don't be embarrassed if your pace is slow.

Cycling

Steady cycling on flat terrain, indoors or out, is a great zone 2 option. On a stationary bike, aim for a moderate resistance where your legs are moving consistently, but you're not grinding. Cycling is particularly useful if you have niggly joints, since it's low-impact.

Rowing

Rowing earns a special mention because the full-body nature of the movement means you can hit zone 2 heart rates at a relatively low effort level. A steady, consistent pull at low-to-moderate resistance is all you need. It's also great for building upper-body endurance alongside the cardio benefits.

Swimming

Comfortable, consistent laps at a pace you could maintain for 30–45 minutes. Swimming is especially brilliant for people recovering from injury or anyone who finds high-impact cardio hard on the body.

The common thread across all of these? Sustained, rhythmic movement where you're working but definitely not suffering.

A breakdown of heart rate zones

• Zone 1 (50-60% of your max HR): This is the lowest intensity. Most of the calories burned while working at this level come from fat as your body has a plentiful supply of oxygen - essential for the metabolism of fat as fuel. You could maintain this intensity for a very long time and easily hold a conversation. Zone 1 could be compared to a leisurely stroll.

• Zone 2 (60-70% of your max HR): The intensity is still light and you could continue to hold a conversation, but it's more like a brisk walk or easy jog than a stroll. Majority of the calories burned come from fat as you still have a consistent supply of oxygen.

• Zone 3 (70-80% of your max HR): The intensity is higher than in zone 2, and the source of energy is split between carbs and fat as your supply of steady oxygen is lower. You could talk if you wanted to, but would need to take some breaks to catch your breath.

• Zone 4 (80-90% of your max HR): Now we're cooking. The intensity is high, you could only maintain it for a short workout or short bursts (breathing is a struggle), and your body is burning carbs as its source of fuel as it doesn’t have a plentiful supply of oxygen.

• Zone 5 (90-100% of your max HR): You've totally at your limit and could only maintain it for a few minutes - if that! Your body is burning carbs as its source of fuel, and talking is out of the question.

Benefits of zone 2 cardio

Ever since high-intensity interval training boomed, it’s common to think that the higher your training intensity, the better, or that lower intensity training is best for beginners, warm-ups or active recovery days. This couldn't be further from the truth.

Zone 2 cardio is an incredibly effective training modality that everyone should incorporate into their workout schedule. This is why Sweat programs - even the advanced ones - include weekly LISS sessions, aka low-intensity steady state cardio!

Zone 2 cardio is great for:

• Increasing your aerobic capacity and base fitness

• Improving blood flow and general cardiovascular health

• Improving longevity and reducing risk of disease  

• Promoting fat burning (as your body has a steady supply of oxygen)

• Supporting energy levels

• Creating a sustainable workout routine

• Boosting recovery

Cardio fitness

More intense workouts such as HIIT training or heavy lifting are fantastic and offer their own incredible benefits, but to have a mighty strong cardio base, efficient energy systems and optimal recovery, zone 2 training should be a priority.

Exercising at this lower intensity actually improves your ability to train at higher thresholds. It increases your aerobic capacity, meaning your body has an increased ability to use oxygen efficiently, and your heart and lungs get better at taking in oxygen and transporting blood to your muscles. Zone 2 cardio can improve blood flow and help your body to use energy more efficiently by improving your mitochondrial flexibility, meaning improved metabolic health, better endurance and working out with greater ease in zones 3, 4 or 5.

A 2003 study investigating the relationship between the volume and intensity of exercise training, and regulation of heart rate and blood pressure, found that moderate exercise training for three months decreased blood pressure and heart rate and increased cardiovascular variability.

Longevity and overall health

Spending more time in this training zone - whether you’re a newbie to fitness, simply trying to live a healthier life or you’re an elite athlete - can have a robust effect on your overall health, longevity and disease prevention. Mayo Clinic says aerobic activity like zone 2 cardio can help to reduce the risk of cardiovascular disease, Type 2 diabetes, metabolic conditions, dementia and some cancers.

Energy, performance and recovery

After including zone 2 training in your routine for a while, it’s natural to find that your energy levels are higher (during workouts and in general), what was once hard now feels much easier, your endurance has improved, and your recovery time (between sets and after each workout) is faster due to improved circulation. 

One 2022 study aimed to investigate whether low-intensity exercise improves energetic recovery and general endurance in professional soccer players with a nine-week program, and it did! 

Body composition, fatigue and injury

If weight management or improving your body composition is a goal of yours, zone 2 cardio can support you to achieve that given fat is used as the primary source of fuel. If you’re following a program like Strength with Kayla, low-intensity cardio will not undo your strength gains in the gym. 

Not to mention, exercising at a lower intensity is generally very friendly on your joints and doesn’t come with the risk of overtraining, fatigue or injury, making it a great foundation of any sustainable fitness routine.

Sweat trainer Katie Martin is a huge fan of zone 2 cardio and says it’s a key component of her weekly routine, which includes a mix of running, strength training and Pilates. 

“Zone 2 training allows beginners to establish a solid aerobic foundation without pushing their bodies to the limit. This steady progress is sustainable over the long term, reducing the likelihood of burnout and making it easier to stick to a consistent training routine,” she says.

How to get started with zone 2 cardio

Including zone 2 cardio in your weekly routine can be as simple as going for a 30-60 minute brisk walk a few times a week, but if walking isn’t your thing, you could also get on a bike, elliptical or rowing erg, or even go for a swim.  

In terms of duration, the general recommendation from the American Heart Association is to get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both throughout the week, so how it fits into your routine is totally up to you. If you're doing intense workouts every day, we highly recommend swapping some out for zone 2 cardio. Your body will thank you!

Unless you know your body extremely well, we recommend wearing a fitness watch or heart rate monitor to make sure you're staying in zone 2 the whole time. Your idea of an easy jog might actually have your heart in zone 3, and a brisk walk would be your sweet spot. If you don’t have a watch, the best way measurement is to make sure you could easily maintain a conversation without needing to stop to catch your breath.

How zone 2 fits into a balanced weekly routine

One of the easiest ways to make sure zone 2 cardio actually makes it into your week, rather than just being a nice idea, is to plan your training around a simple structure. The 3-2-1 Method is a great example: three strength sessions, two Pilates or mobility sessions, and one dedicated cardio session per week. That cardio session is the natural home for zone 2.

But zone 2 doesn't have to be a big formal thing either. A brisk walk on a rest day, cycling to work, a 30-minute swim squeezed in before or after your day — it all counts. The flexibility is part of what makes it so sustainable long-term.

If you're currently doing intense workouts five or six days a week, consider swapping one or two of those for zone 2 sessions instead. Your recovery will improve, your performance in those harder sessions will likely improve too, and you'll feel a lot better for it.

Zone 2 cardio: your questions answered

How long should a zone 2 session be?

The sweet spot is generally 30–60 minutes. Shorter sessions are still worth doing, even 20 minutes contributes to your aerobic base, but if you can build up to 45–60 minutes, that's where the real adaptation happens. The key is consistency over time, not any single session.

How many times a week should you do zone 2 cardio?

Two to three times a week is a solid target for most people. That aligns with the American Heart Association’s recommendation of at least 150 minutes of moderate-intensity exercise per week. If you're getting 45–50 minutes of zone 2 cardio three times a week, you're right in that window.

Can you do zone 2 cardio every day?

You can, because the intensity is low enough that it doesn’t require significant recovery time. That said, your overall training balance still matters. If zone 2 is complementing strength or higher-intensity sessions, make sure you're also factoring in actual rest days.

Is walking zone 2 cardio?

For many people, yes. A brisk walk that pushes your heart rate to 60–70% of your max absolutely qualifies as zone 2. How hard you need to work to hit that range depends on your current fitness level, so for very fit individuals, walking alone may not be quite enough. Check your heart rate if you’re not sure, or add some incline.

What’s the difference between zone 2 and LISS cardio?

They overlap a lot. LISS, or low-intensity steady state, describes any sustained, low-effort cardio done at a consistent pace. Zone 2 is more specific, defined by heart rate rather than feel. Most LISS cardio will naturally fall in zone 2, but zone 2 is the more precise measure. If someone tells you to do LISS, zone 2 is usually what they mean.

Does zone 2 cardio burn fat?

Yes, because fat is the primary fuel source when your body has a steady oxygen supply, which is exactly what’s happening in zone 2. It’s not a magic fat-loss tool on its own, but as part of a balanced routine, it supports healthy body composition and metabolic health in a really sustainable way.

If you’ve always wondered why low-intensity steady-cardio is such a strong, recurring element in Sweat programs, this is why. Zone 2 cardio isn’t just for beginners or chill recovery days, it’s got so much to offer for everyone.