What is Zone 2 Cardiovascular? Benefits & How to Do

How to Find Your Zone 2 Heart Rate

To train in Zone 2, you need to know your heart rate range. This is usually 60-70% of your maximum heart rate.

Here’s a quick way to find it:

1. Subtract your age from 220. This gives you your maximum heart rate.
2. Multiply that number by 0.6 and 0.7 to find your Zone 2 range.

For example, if you're 30 years old:

• 220 - 30 = 190 (your max heart rate)
• 190 x 0.6 = 114
• 190 x 0.7 = 133

So, your Zone 2 heart rate should stay between 114 and 133 beats per minute.

Using a heart rate monitor or a fitness tracker makes it easy to stay in the right range. With the MyFitnessCoach app, you can connect your wearable and track your heart rate zones in real-time.

Why Zone 2 Training Works

Zone 2 training is based on heart rate training, which means adjusting your workout intensity based on your heart rate. This keeps your body working in the most efficient way to improve your cardiovascular fitness and body composition.

Here are a few big reasons why Zone 2 training is so effective:

• It’s sustainable: You can do it more often because it’s not too hard on your body.
• It burns fat: Your body uses fat as fuel at this lower intensity.
• It builds your aerobic base: This gives you more stamina over time.
• It supports recovery: It helps your body heal and prepare for harder workouts.

Even pro athletes use zone 2 training to build endurance and stay in top shape.

5 Benefits of Zone 2 Cardiovascular Training

Let’s take a closer look at the most important benefits you can enjoy when you start including Zone 2 workouts in your weekly fitness routine. These workouts are easy to do and come with many positive effects for your body and overall health.

1. Improved Heart Health

Your heart gets stronger and more efficient at pumping blood and oxygen through your body. This lowers your resting heart rate and helps you feel more energized every day.

2. Better Fat Burning

Since Zone 2 is in the fat-burning zone, your body learns to use fat as its main source of fuel. This can help with weight loss and maintaining a healthy body composition.

3. More Endurance

Training at a steady, moderate pace helps you build the ability to work out longer without getting tired.

4. Easier Recovery

Zone 2 training can also be a great “easy day” option between high intensity interval training (HIIT) sessions or other intensity exercises. It keeps your body moving without stressing it too much.

5. Mental Health Boost

Low-intensity aerobic workouts reduce stress, clear your mind, and even help you sleep better.

How to Do a Zone 2 Workout

A typical Zone 2 workout is simple. Here's what it might look like:

1. Warm-Up (5–10 minutes): Start with light movement like walking or cycling slowly.
2. Main Workout (30–60 minutes): Stay in your Zone 2 heart rate range by walking briskly, slow jogging, biking, or swimming.
3. Cool Down (5–10 minutes): Slow your pace and let your heart rate come down gradually.

If you’re new to exercise, start with just 20 minutes and work your way up.

With the MyFitnessCoach app, you can log your workouts, track your heart rate zones, and even follow customized workout plans that include Zone 2 sessions. You can also mix in yoga, meditation, and more, all in one app.

How Often Should You Do Zone 2 Training?

You can safely do Zone 2 training 3–5 times per week. It’s gentle enough that your body can handle it often, and it pairs well with other types of workouts.

If you’re also doing strength training or HIIT, try doing Zone 2 on your off days. It helps with recovery and keeps your fitness moving forward.

MyFitnessCoach Makes It Easy to Train in Zone 2

Here’s how MyFitnessCoach can help you get the most from your Zone 2 workouts:

• Connect your wearable to track your heart rate in real-time
• Log your workouts and monitor your progress
• Get personalized plans that fit your fitness level and goals
• Mix in yoga, Pilates, and meditation for full-body wellness
• Create your own workouts and customize your routine
• Track your food intake and calories for better results

Everything you need to stay healthy, all in one place!

Final Thoughts

Zone 2 cardiovascular training is a game-changer, especially if you want to build endurance, improve your heart health, or lose fat without pushing your body too hard. It’s easy to get started, and the benefits can be life-changing.

With the MyFitnessCoach app, you don’t have to figure it out alone. You get all the tools you need in one place: heart rate tracking, custom workouts, nutrition logging, recovery exercises, and more.

Start your fitness journey today with MyFitnessCoach, the all-in-one app that fits your lifestyle. Download now and feel the difference!