Zone 2 Training
Zone 2 training is low-intensity exercise that builds aerobic capacity and fat-burning ability. Learn what Zone 2 is, why it matters, and how to train in this crucial zone.
Quick Answer
Zone 2 Training — is low-intensity aerobic exercise performed at 60-70% of maximum heart rate. It builds your aerobic base, improves fat oxidation, and should comprise approximately 80% of your training volume for optimal endurance development.
What is Zone 2?
Zone 2 is the aerobic training intensity just above recovery pace but below tempo efforts. It's characterized by:
| Metric | Zone 2 Range |
|---|---|
| % Max HR | 60-70% (some say 65-75%) |
| % FTP (cycling) | 55-75% |
| RPE | 3-4 out of 10 |
| Talk test | Full sentences easily |
| Breathing | Nose breathing possible |
Zone 2 corresponds to the intensity where your body primarily uses fat as fuel while building aerobic capacity.
Use our Zone 2 Heart Rate Calculator or Zone 2 Cycling Calculator.
Why Zone 2 Matters
The 80/20 Principle
Research consistently shows elite endurance athletes train:
| Intensity | % of Training |
|---|---|
| Zone 1-2 (Easy) | 80% |
| Zone 3-5 (Hard) | 20% |
Most recreational athletes do the opposite—too much moderate intensity, which causes fatigue without optimal adaptation.
Physiological Benefits
| Adaptation | How Zone 2 Helps |
|---|---|
| Mitochondrial density | More energy factories in muscles |
| Fat oxidation | Better fat burning at higher intensities |
| Capillary development | Improved oxygen delivery |
| Cardiac output | Stronger, more efficient heart |
| Recovery capacity | Better adaptation to training |
| Mental health | Reduced training stress |
Read our complete guide: Benefits of Zone 2 Training.
Finding Your Zone 2
Heart Rate Method
Formula:
Zone 2 HR = Max HR × 0.60 to 0.70
Example (Max HR = 180):
Zone 2 = 180 × 0.60 to 180 × 0.70 = 108-126 bpm
Lactate Threshold Method
Zone 2 is below your first lactate threshold (LT1):
- Blood lactate stays at or below 2 mmol/L
- Aerobically sustainable for hours
The Talk Test
If you can speak in full sentences without gasping, you're in Zone 2. If not, slow down.
Zone 2 by Sport
Running
| Method | Zone 2 Target |
|---|---|
| % of 5K pace | 75-80% of 5K pace (25-30% slower) |
| % of Max HR | 60-70% |
| Easy pace | Conversational |
See Zone 2 Running Pace.
Cycling
| Method | Zone 2 Target |
|---|---|
| % of FTP | 55-75% |
| % of Max HR | 60-70% |
| Feel | "All day" pace |
Swimming
| Method | Zone 2 Target |
|---|---|
| % of CSS | 70-85% |
| Feel | Relaxed, sustainable |
Zone 2 Workouts
Basic Zone 2 Session
- Duration: 45-90 minutes
- Intensity: Stay in Zone 2 HR range
- Feel: Easy, could go longer
Long Zone 2 (Weekend)
- Duration: 2-4+ hours
- Intensity: Zone 2 throughout
- Purpose: Maximum aerobic adaptation
Zone 2 with Intervals
| Format | Structure |
|---|---|
| Standard | 60 min Zone 2 steady |
| Pyramids | 60 min with 5×30sec pickups |
| Progression | 60 min Zone 2 → 10 min Zone 3 |
How Much Zone 2?
Weekly Distribution
| Goal | Zone 2 Hours/Week |
|---|---|
| Health | 3-5 hours |
| Recreational | 5-8 hours |
| Competitive | 8-15 hours |
| Elite | 15-25+ hours |
In Training Blocks
| Phase | Zone 2 Emphasis |
|---|---|
| Base phase | 85-90% of volume |
| Build phase | 75-85% of volume |
| Race-specific | 70-80% of volume |
| Taper | 80-90% of volume |
Read: How Much Zone 2 Per Week.
Zone 2 Mistakes
1. Going Too Fast
The most common mistake. Zone 2 should feel uncomfortably easy initially.
Solution: Use heart rate, not perceived effort, until you calibrate.
2. Not Enough Volume
Zone 2 benefits require volume. A few 30-minute sessions won't build significant aerobic base.
Target: 80% of training time, minimum 4-6 hours/week for improvement.
3. Skipping Zone 2 for "Real Training"
High-intensity feels more productive, but Zone 2 builds the engine that powers hard efforts.
4. Comparing to Others
Your Zone 2 pace might be someone else's easy jog or hard run. Train your zones, not theirs.
Zone 2 and Fat Burning
Zone 2 maximizes fat oxidation as a percentage of fuel:
| Zone | Primary Fuel |
|---|---|
| Zone 1-2 | ~60-70% fat, 30-40% carbs |
| Zone 3 | ~50% each |
| Zone 4-5 | Mostly carbs |
However, for weight loss, total calorie expenditure matters more than fuel source. See Zone 2 Fat Burning.
Common Questions
Why does Zone 2 feel so slow?
Because it is—deliberately. Your body has adapted to going harder, making easy feel unproductive. Trust the process; Zone 2 builds the aerobic foundation for all other training.
Should I run by pace or heart rate in Zone 2?
Heart rate is better because it accounts for:
- Heat and humidity
- Fatigue
- Hills
- Daily variation
Use our Zone 2 Running Pace guide.
How long until I see Zone 2 benefits?
| Timeframe | Expected Changes |
|---|---|
| 2-4 weeks | Perceived effort drops |
| 4-8 weeks | Heart rate drops at same pace |
| 8-12 weeks | Pace improves at same HR |
| 3-6 months | Significant aerobic gains |
Is Zone 2 training boring?
It can be. Strategies to manage:
- Podcasts and audiobooks
- Training partners
- Beautiful routes
- Mindfulness practice