Zone 2 cardio

Zone 2 training — exercise at an intensity where you can still hold a conversation — sits at the foundation of many longevity-focused fitness programs.

Why it matters

At this intensity, your body primarily burns fat and improves mitochondrial efficiency. Over time, this enhances insulin sensitivity and cardiovascular resilience.

How to find your zone

A rough guide: you should be able to speak in full sentences but not sing. For most people, this is roughly 60–70% of max heart rate, or a pace that feels “easy but not trivial.”

Aim for 150–180 minutes per week, spread across several sessions. Walking uphill, cycling, or swimming all work well.