Zone 2 cardio training, often referred to as "aerobic base training," is a method of cardiovascular exercise that focuses on building endurance and improving the body's ability to efficiently utilize oxygen.
To determine your Zone 2 heart rate, estimate your MHR as 220 minus your age, and then find your Zone 2 range, typically 60-70% of your MHR. For a 30-year-old with an estimated MHR of 190, Zone 2 is 114-133 BPM.
To stay within your Zone 2 range, you'll need a heart rate monitor. You can use a chest strap monitor, a wrist-based monitor, or a fitness tracker.
Zone 2 workouts can be performed through various cardiovascular exercises, such as running, cycling, swimming, or brisk walking. Pick an activity that you enjoy and can sustain for an extended period.
Begin your workout with a 10-15 minute warm-up at an easy pace. This helps prepare your body for the higher-intensity Zone 2 training.
During the main portion of your workout, maintain your heart rate within your Zone 2 range. You should be able to carry on a conversation without too much effort while in this zone.
Start with 20-30 minutes of Zone 2 training and gradually increase the duration as your fitness improves. You can work your way up to 45-60 minutes or more, depending on your goals and fitness level.
Finish your workout with a 10-15 minute cool-down period, gradually reducing your heart rate. This helps prevent dizziness and promotes recovery.
Zone 2 workouts should be done consistently to see improvements in your aerobic fitness. Aim for at least 3-5 sessions per week, depending on your fitness goals and schedule.