What is zone 2 cardio?

Zone 2 cardio is steady, easy aerobic exercise at a pace where you can still hold a conversation, usually about 60 to 70 percent of your maximum heart rate. It's the easy end of moderate intensity: brisk walking, easy jogging, cycling or rowing. You can do it often because it doesn't wear you out, and it counts toward the 150 to 300 minutes of moderate activity a week that US guidelines recommend.

Where the name comes from

Training zones split your effort into bands, often five, by heart rate. Zone 2 is the second band: easy, but more than a stroll. Different systems draw the lines a little differently, so treat the numbers as a guide.

Finding your zone 2

The talk test needs no gear. Researchers have found it tracks exercise intensity well. If you can talk in full sentences but not sing, you’re at moderate intensity. Zone 2 sits at the easy end of that.

Heart rate is the other way. A common rough estimate of maximum heart rate is 220 minus your age, and zone 2 is about 60 to 70 percent of that. The estimate can be off by a fair amount for any one person, so check it against the talk test.

Ways to do it

• Brisk walking, especially uphill
• Easy jogging or run-walk
• Cycling, indoors or out
• Rowing or swimming at an easy, steady pace

Fitting it into a week

If you lift too, put zone 2 on rest days or after a session. Because it’s easy, it shouldn’t hurt your strength training. Build up slowly if you’re new to exercise, and start with 20 minutes.