Zone 2 cardio: why easy training builds a stronger engine
Zone 2 usually refers to the second of five heart rate zones: an intensity where you breathe more deeply than at rest but can still speak in full sentences. For many people this lands roughly between 60 and 70 percent of maximum heart rate. Brisk walking uphill, easy cycling, relaxed jogging or rowing at a steady pace all count, as long as the effort stays comfortable for the whole session.
The benefits come from volume rather than intensity. Easy aerobic work makes the heart pump more blood with each beat, grows the network of small blood vessels in the muscles and increases the number and efficiency of mitochondria, the parts of the cell that use oxygen to produce energy. Because it is gentle, you can do a lot of it without the fatigue that follows hard intervals, and it interferes very little with strength training. Better aerobic fitness also helps you recover faster between sets and between workouts.
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Check my strength levelA practical target for most lifters is two to three sessions of 30 to 60 minutes a week, added on rest days or after weight training. Use the talk test if you do not have a heart rate monitor: if you can talk but would not want to sing, you are in about the right place. The most common mistake is drifting too hard and turning every session into a moderate grind. Keep easy days easy, and save the real effort for occasional intervals.
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