The Benefits of Zone 2 Training 

The goal at Rx Fitness 235 is to help you reach your goals. Generally, the feedback we get is that most of you are training for longevity, mental health and to improve your health markers. That’s what we help you do! Many feel that unless you’re on the floor at near max capacity you aren’t achieving or making progress.

However, not every workout needs to leave you gasping for breath. In fact, some of the most profound fitness and health benefits come from working at a lower intensity. Zone 2 training—performed at 60-70% of your maximum heart rate—is one of the most effective ways to improve your overall health, endurance, and performance.

Let’s explore the science-backed benefits of Zone 2 training and why it should be part of your routine:

1. Improves Cardiovascular Health

Zone 2 training strengthens the heart muscle, improving its efficiency in pumping blood and delivering oxygen throughout the body. A study in the Journal of the American College of Cardiology (2014) found that moderate-intensity aerobic training (like Zone 2) significantly improved markers of cardiovascular health, including lower blood pressure, improved heart rate variability, and enhanced circulation.

This type of training also helps increase stroke volume—the amount of blood the heart pumps per beat—resulting in a lower resting heart rate over time.

2. Builds Aerobic Capacity

Zone 2 training primarily relies on fat oxidation for energy, rather than glycogen (stored carbohydrates). A study published in Frontiers in Physiology (2018) revealed that low- to moderate-intensity exercise improves mitochondrial efficiency, enhancing the body’s ability to use fat as fuel.

This increased metabolic flexibility leads to better endurance during prolonged efforts, whether you’re running, cycling, or engaging in other physical activities. Over time, this builds a strong aerobic base for more intense efforts.

3. Enhances Recovery

Unlike high-intensity workouts, Zone 2 training doesn’t overly stress the muscles or central nervous system. Research in the European Journal of Sport Science (2019) indicates that low-intensity aerobic activity promotes blood flow to fatigued muscles, accelerating the removal of metabolic byproducts like lactate. This makes Zone 2 training ideal for active recovery days while still contributing to long-term fitness gains.

4. Burns Fat Efficiently

Because Zone 2 relies heavily on fat as a primary fuel source, it’s particularly effective for fat oxidation. A review in the Journal of Applied Physiology (2004) demonstrated that exercising at 60-70% of maximum heart rate optimizes fat utilization compared to higher intensities, where the body shifts to burning carbohydrates.

This makes Zone 2 training an essential tool for improving body composition and maintaining energy balance, especially when combined with strength training, some high intensity days,  and proper nutrition.

5. Reduces Risk of Chronic Diseases

Zone 2 training has significant benefits for long-term health. Studies published in the Journal of Clinical Endocrinology & Metabolism (2017) and Diabetologia (2020) show that moderate-intensity aerobic exercise improves insulin sensitivity, regulates blood sugar levels, and reduces risk factors for Type 2 diabetes.

Additionally, it’s been shown to lower LDL cholesterol, reduce blood pressure, and combat inflammation—key factors in preventing heart disease and other chronic illnesses (Circulation, 2003).

6. Sustainable and Enjoyable

Zone 2 training is easy to sustain over long periods because it allows you to maintain a conversation without overexertion. This makes it psychologically appealing, increasing the likelihood of consistency. Research in the Journal of Sports Sciences (2016) found that adherence to moderate-intensity training programs was significantly higher compared to high-intensity protocols, particularly among beginners or those new to fitness.

How to Get Started

To find your Zone 2 heart rate range, calculate 60-70% of your maximum heart rate (a general estimate is 180 minus your age). For example, a 40-year-old would aim for a heart rate between 84-119 beats per minute. Activities like brisk walking, light jogging, cycling, or rowing at a steady pace are excellent for Zone 2 training.

Start with 20-30 minutes, 2-3 times per week, and gradually increase the duration as your endurance improves.

Conclusion

Zone 2 training isn’t just a “low and slow” option—it’s a scientifically proven method to enhance your fitness and overall health. From improving cardiovascular function and building endurance to supporting recovery and reducing chronic disease risk, it’s the foundation of a well-rounded training program.

We build this training into our week with 1 day of lower intensity work – which helps add this active recovery into your training week. 

Backed by decades of research, this method is a powerful, sustainable way to improve both short-term performance and long-term health. So, lace up your shoes, find your zone, and enjoy the journey!