Zone 2 Cardio Is the Most Important Exercise You're Not Doing

Exercise physiologists and longevity researchers are increasingly pointing to Zone 2 cardio — low-intensity steady-state exercise — as the single most impactful exercise modality for long-term health and fitness.

What Is Zone 2

Zone 2 is exercise at 60-70% of maximum heart rate, where you can maintain a conversation but feel you're working. For most people, this means a brisk walk, easy jog, or moderate cycling.

The Benefits

Zone 2 training improves mitochondrial function, enhances fat oxidation, lowers resting heart rate, and reduces all-cause mortality by 30%. It's the foundation that elite athletes build their training on.

• 60-70% of max heart rate
• 3-4 sessions of 45-60 minutes per week
• 30% reduction in all-cause mortality
• Improves mitochondrial density by 40%