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All about Zone 2 cardio

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All about Zone 2 cardio

Assessed by Brian St. Pierre, MS, RD

“Cargo pants are making a comeback.”

(St. Pierre, a father, learned this through his 12-year-old daughter.)

Cardio is back in the spotlight.

zone 2 cardio—also referred to as steady state cardio, low intensity steady state cardio (LISS), or what your treadmill might label as the “fat burning zone” (we’ll delve into this term later).

  • What zone 2 cardio entails (and how to recognize when you’re “in it”)

  • How much zone 2 cardio you should aim for each week to reap the health and fitness benefits

  • How zone 2 cardio compares to other exercise forms

  • The potential drawbacks of zone 2 cardio—and how to address them



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What exactly is “zone 2 cardio”?

Zone 2 cardio involves sub-maximal aerobic training—essentially, aerobic exercise performed below your maximum capacity.

Examples of Zone 2 cardio

  • Leisurely biking

  • Utilizing the elliptical machine

  • Hiking or walking uphill

  • Rucking (walking with a weighted backpack or vest)

  • Gentle jogging on level ground

  • Rowing (using a machine or, if available, a canoe on a tranquil lake)

Zone 2 cardio versus other cardiovascular “zones”

Zone % of Max Heart Rate Primary Energy source* Feels like… Examples Benefits
1 <60% Fat Comfortable; able to breathe through nose easily and maintain a conversation Walking or light household tasks Boosts overall activity, enhances blood circulation
2 60-70% Fat Able to breathe through nose but not comfortably Light jogging, hiking, cycling, elliptical Enhances aerobic base without hindering recovery
3 70-80% Fat and carbs Challenging to sustain a conversation; requires heavier breathing Running or cycling at a quicker pace (but not sprinting) Improves aerobic and anaerobic fitness, and lactate threshold
4 80-90% Carbs Panting; may manage a few words Running, cycling, or sprinting for 1-4 minutes Enhances power output, VO2 max, lactate threshold, and overall athletic performance
5 >90% Carbs Close to maximal effort; heart racing and unable to converse Maximal sprinting Enhances VO2 max, heart rate max, and fitness at maximal levels

*Exercise intensity is the primary factor determining the energy source utilized during exercise. However, several factors—such as exercise duration, age, gender, body composition, fitness level, and diet—can influence the proportion of energy sources utilized.

Why zone 2 cardio is sometimes referred to as “the fat burning zone”

During steady, moderately paced aerobic activity, the body primarily utilizes fat as its main energy source.

  • Other forms of cardio—such as high intensity interval training (HIIT)—are equally effective for fat loss, on average.1 2

  • Exercise alone typically does not lead to significant changes in body fat. Meaning: There is nothing “magical” about zone 2 cardio’s fat burning ability in relation to fat loss and body weight.

and overall health benefits—will be the type(s) you enjoy and can consistently engage in.

Three key benefits of zone 2 cardio

Benefit #1: It establishes your aerobic foundation.

metabolic flexibility4—and zone 2 cardio is particularly effective at enhancing it.

and performance.

Benefit #2: It offers more benefits than drawbacks.

aid in your recovery between sessions,” notes St. Pierre. “At the very least, it will not add excessive stress or necessitate recovery to the same extent as interval training would.”

Benefit #3: It enhances mitochondrial health—potentially improving longevity and quality of life.

5

6 (though studies supporting this involve participants engaging in substantial hours of zone 2 work weekly).

all forms of physical activity—including interval and resistance training—support and enhance mitochondrial health.7 8 9

“How can I determine if I’m in zone 2?”

Method #1: Tracking devices

10)

Method #2: Mathematical calculation

Method #3: Body awareness

  • You are engaged in cardio that requires effort yet feels sustainable for an extended period

  • You can breathe through your nose

  • You can converse (albeit not sing fluently)

  • You can concentrate on a podcast, movie, or hold a meaningful conversation

TL;DR: Zone 2 work should not overwhelm you.

How much zone 2 cardio should you aim for weekly?

As much as you can accommodate.

11 12

How long should zone 2 cardio sessions last?

total, it is not futile.

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