What is Zone 2 Training?

Zone 2 training is growing in popularity as a way to train your body for maximum efficiency and fat loss. Still, zone 2 training can be confusing for beginners! What is a zone 2 workout, and how do you calculate your zone 2 heart rate? Is this training method what it's cracked up to be, or is zone 2 training a waste of time? We answer these questions and more as we break down the concept of zone 2 training for beginners.
Healthline content is strictly informational and should not be considered medical advice. See a licensed medical professional for diagnosis and treatment recommendations. Opinions expressed in this video may not reflect those of Healthline Media.
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[@heine1]

Mitochondria are powerhouses of the cell! Amazing

[@ravurirameshchandar1717]

I have watched so many videos based on this topic. Compared to all the other videos this is one of the best with all the details.

[@SyriusStarMultimedia]

Quick and to the point. Thanks.

[@pentapandamusic]

What a wonderful analogy of paper vs. log burning, fabulous, I can explain to my girlfriend this way and she will love me

[@HealthlineMedia]

@pentapandamusic thank you - glad that resonated!

[@ingridrinaudo3215]

Great video! Just started Zone 2 training on a walking pad. I think though in time when my heart/body adapts I am going to need to invest in a treadmill that inclines.

[@hloniphilethembumenzimbukw6597]

Very informative 💯thank you

[@SaveTheHedgehog]

I've lost 26 pounds already since changing to zone 2.

[@ginacardarella]

Yes, definitely would like to see more about zone 2 training. But how do you get started when you feel so tired? You're walking, you're doing Yoga. But you don't have the energy to hit that maximum heart rate. And how long are you supposed to hold that for

[@rick-yo]

Based on my experience, walking will be Zone 1 unless it’s uphill. On flat area, I have to do a light jog. And a fitness monitoring device is necessary. Sometimes, I’m still in Zone 1, and if I push a bit, I’m in Zone 3. Also using 220 to calculate max heart rate is controversial. Great explanation otherwise!

[@user-ks6uq1eu2w]

I love everything about this video except the method of calculation to determine the heart rate zones. If I use the formula described in the video (I'm 43), my zone 2 is between 106 and 124. Using Karvonnen's formula and a guesstimate of resting heart rate of 60, my zone 2 is now between 130 - 142. My RHR in actuality averages around 46 and my max HR is around 185, so my actual zone 2 is 129 - 143.

[@SH-em2eu]

It seems you are on Beta blocker type of medicine otherwise at the age of 43 resting heart rate won't be such low

[@user-ks6uq1eu2w]

Hey @@SH-em2eu, no I am not on any meds. I try to train 6 days a week alternating between strength and cardio training. Most of my cardio is done in zone 2 either via a run or cycling with a once a week VO2 max style training. I don't smoke and drink very little.

[@pobopower]

If calorie deficit is what matters for fat loss then shouldnt higher intencity exercise that burn more calories be most efficient than a low intencity ”zone 2” that ”burns fat”?

[@simplevisuals]

220 - 28 years old = 192bpm Max Heart Rate Surprisingly…that is also what my Apple Watch and iPhone Health App also says is my max heart rate 🤣👍🏼 So 70% of that is 134bpm. Sounds about right! That’s my heart rate today when I was walking on an 4.0 incline at 3.0 speed for 30 min on the treadmill today. I enjoy walking and jogging so much, great time to clear my head from work 🏃‍♀️

[@mountaineer5596]

Good video, thanks. One comment: it isn’t “rate of perceived exertion” it should be “rating of perceived exertion”. One is “rating” their exertion. Thanks.

[@mariagastelum7923]

WONDERFUL!

[@davidmorton1955]

Nice video but two things are misleading. The 220 minus age formula is a bad predictor of the top of Zone 2, the variation in people's age and heart rate is too big. Half of the people following your good advise to train at the top of Zone 2 wound actually be in their Zone 3 and not get the benefits you are aiming for. The easiest but not the cheapest way is to get an activity watch that determines your max heart rate and zones automatically. And I agree with another comment. Anaerobic exercise is say at the beginning of a sprint, before your breathing catches up and you reach a steady state. It is not at the beginning of Zone 4, as you said.

[@cheenangng4050]

Zone 2 is a brilliant concept but we have yet to have a standard way to determine the zone, 60-70%, 65-74%, 70-80%, 85% of LTHR…..the list goes one

[@mishakozak9351]

Go get your V02 max done to get your exact HR Zones..

[@theunknown21329]

3:01 Anaerobic doesn't occur until the very top of Zone5/Vo2max. It switches mostly to Aerobic Glycolysis instead of Aerobic Lipolysis. Glucose burns 100 times faster than fat but releases one third the energy that fat does and we only have so much glucose to burn, hence endurance athletes want to maximize fat burning.

[@steconnor1]

using fat stores is abit mis leading, it uses fat as fuel regardless if its stored or not, uses what you eat first, then stores

[@hosoiarchives4858]

So do you just walk or do you have to jog

[@b-sideplank]

So, what I intuitively thought was the best

[@Day1Fitness]

The greatest exercise in the world is walking bar none.

[@Leadership_matters]

Walking to the bar!!!

[@hosoiarchives4858]

So what is zone 2 training?

[@beesplaining1882]

Zone 2 training is effective but it is not the most "efficient" exercise like your title says. It takes a far longer time commitment than HIIT for example.

[@Enryu_CZX]

Which one is good for fat loss zone 2,3 or HIIT for someone who is just getting into fitness

[@beesplaining1882]

@@Enryu_CZX Zone 2 is the best for fat loss. As an example walking at a quick pace is zone 2.

[@Alex-ds6sw]

Depends how you define efficient. HIIT is extremely hard and is hard to recover from whereas Zone 2 cardio is very easy on the body. In that sense Zone 2 training is much more efficient. But if you only regard time as a factor if something is efficient then you are right.

[@beesplaining1882]

@@Alex-ds6sw ok

[@daeondreponder7496]

Zone 2 is better for training for hit. hit cannot be used without zone 2 if you want to be effective at being strong in many difference ways

[@Gaborekoe]

Toned body 👌

[@vinodsamala8592]

Damnnnn. She looks 30.

[@midwestern_rc]

She’s a DIME 🔥

[@jeppehedegaard7018]

Really good video. However heartrate isn’t secure way to test zone 2. Is ok. But but the best.

[@maitemartinez9719]

I just don’t feel much at zone 2. As I’m a spinning instructor. I feel I’m not doing much. 😂

[@Jonse70]

We are at the end of 2023, and we still find people who say that you maximum heart rate is 220 minus your age. Please guys, just do a max heart rate test, because that will also change as you get fitter. My maximum heart rate at age 18 was 178, imagine if I followed the 220 minus your age advice 🙄 Your heart rate is determined by the volume of blood your heart is capable of pumping at any given intensity. Purely individual, and should always be calculated as such.

[@ph0605]

So true. I'm a very fit 60 year old and exercising between 96 and 112 beats per minute is way too slow (I'm sleep walking😁) I have to take my exercise up between 120-130 beats per minute there I can still chat and move without strain.

[@Jonse70]

@zeynelabidinemir If you're an average fit person, it's the volume of blood for every heartbeat that for the most part determines your maximum heart rate. In other words, your maximum heart rate is very personal and differs from person to person. Work out with a heart rate monitor, and you'll find out.

[@michaelmeredith9141]

Wim Hof

[@Spike-yc5gx]

Looking good for 42. ❤😂