By Marnie Kunz, NASM-certified personal trainer, USATF- RRCA-certified run coach

Zone 2 training has become a popular way to work out, burning calories and fat without the hardcore sweat and pain from higher intensity workouts. But what is Zone 2 training exactly and how can it benefit endurance athletes? Runners, walkers, and cyclists all probably do Zone 2 workouts already and may not realize it. Zone 2 workouts are aerobic, endurance-building training sessions such as base runs. Learning what constitutes Zone 2 training and what benefits it offers can help you improve your fitness and health. These Zone 2 training tips from a fitness trainer will help you train smarter and enjoy maximum rewards.

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What Is Zone 2 Training?

Zone 2 training is cardio training at a low to moderate intensity. Zone 2 workouts allow you to comfortably breathe and maintain a conversation. For runners, Zone 2 training is at your easy run pace. Workouts in this zone are aerobic, and you could maintain your pace for a long time (an hour or more). Whether you’re running, cycling, or walking, Zone 2 training will help you build and maintain your aerobic fitness level while burning calories and fat.

There are five training heart rate zones, and Zone 1 is the lowest intensity (or easiest) zone while Zone 5 is the most intense (difficult) training zone. Here is a breakdown of the heart rate training zones from the Cleveland Clinic:

Zone 1 training is low intensity, at 50 to 60 percent of maximum heart rate. This zone burns fat for energy for a fuel source. Zone 1 is easy to maintain but takes a long while to burn a high amount of calories. Warm-ups, recovery runs, and cooldowns should be done in Zone 1.
Zone 2 training is low to moderate intensity and includes endurance training workouts such as base runs and walks, and may also include long runs done at a slow pace. Zone 2 workouts are at 60 to 70 percent of max heart rate and burn fat for energy.
Zone 3 training is moderate to high intensity, at 70 to 80 percent of max heart rate. For runners, Zone 3 training includes tempo runs and threshold runs. Runs in this zone improve your lactate threshold, allowing you to run faster and longer. This training burns a combination of fat, carbohydrates, and protein for fuel.
Zone 4 is high intensity training at 80 to 90 percent of max heart rate. This training zone includes speed workouts such as interval training and other high intensity workouts. Zone 4 workouts burn carbs and protein.
Zone 5 training is the highest intensity and includes anaerobic workouts. This training zone is at 90 to 100 percent effort level and burns carbs and protein for energy. Zone 5 training includes high intensity interval training (HIIT) workouts, weightlifting, circuit training, and speed training sessions such as all-out sprinting.

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Benefits of Zone 2 Training

Better endurance. Zone 2 training improves your body’s ability to use oxygen efficiently. You’ll have more stamina during runs and other workouts, allowing you to go for longer without burning out.
Increased fat burning. Workouts in Zone 2 tap into your body’s fat stores for energy. Training in this zone is an excellent way to lose weight and maintain a healthy weight.
Improved mitochondria function. Zone 2 training increases your mitochondria and improves mitochondrial functioning. Mitochondria are the powerhouses of your cells. Mitochondria convert oxygen and glucose into adenosine triphosphate (ATP), which is the energy currency of your cells. The more mitochondria you have and the better they function, the more energy you’ll have for all of your activities.
Faster recovery. Your muscles can recover more quickly from lower intensity workouts, making Zone 2 training excellent for being able to train more frequently.
Improved cardiovascular health. Zone 2 training strengthens your heart muscle and improves blood flow throughout your body. Regular Zone 2 workouts can lead to lower blood pressure and reduce your risk of heart disease.
Reduced risk of injury. The low-impact nature of Zone 2 training minimizes stress on your joints and muscles, lowering your risk of overtraining and overuse injuries.
Improved mental health. Exercise combats stress and boosts your mood. Zone 2 workouts, with their lower intensity, can be a great way to manage stress, improve mental clarity, and promote overall mental health.
Sustainable training. Zone 2 workouts are accessible for all levels of runners, walkers, and cyclists. This makes them easier to maintain than high intensity workouts and more suitable for people who are prone to injury.

Examples of Zone 2 Exercises

Zone 2 workouts can vary depending on your fitness level and maximum heart rate. Here are some sample exercises for Zone 2 training:

Running

For runners, base runs are done in Zone 2. These runs make up a majority of your training sessions for most distance runners. To tap into your base run pace, go at your relaxed, natural pace, one at which you could keep up a conversation. On the RPE scale, your base run should be at a 4 or 5 out of 10 on the effort scale, with 10 being your hardest effort. For heart rate training, your base run should be at 60 to 70 percent of your max heart rate.

Cycling

For cyclists, Zone 2 is your relaxed pace. Whether you’re training on a stationary bike or out on the roads, go at a leisurely pace on flat terrain, with minimal resistance. For heart rate training, your ride should be at 60 to 70 percent of your max heart rate.

Swimming

For a swim workout in Zone 2, go at a relaxed pace. Aim for a gentle swimming pace where you could comfortably chat with a partner. As with the other exercises, aim for a heart rate between 60 to 70 percent of your max heart rate.

Walking

Walking is a beginner-friendly cardio workout that offers health benefits for everyone. To do a walk in Zone 2, walk briskly at a pace that elevates your heart rate but allows you to talk easily. Keep your heart rate at 60 to 70 percent of your max heart rate.

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Elliptical trainer

For an elliptical workout in Zone 2, choose a low to moderate difficulty level. You should be able to keep up your elliptical pace and resistance level for up to an hour. You can use the talk test and make sure you can maintain a conversation during your elliptical workout.

How to Measure Your Training Zone

There are many health monitors and fitness tracking devices that can help you gauge your training zone. If you’re using a Garmin, Apple watch, or other smart fitness tracker, you will be able to see your heart rate on the watch. Keep in mind that heart rate measured by watches may be less accurate than getting your heart rate measured by a doctor or physical therapist with professional equipment.

For the most accurate heart rate measurement you can take on your own, a heart-rate monitor is best. A heart rate monitor will track your heart rate in real-time, allowing you to stay within your target zone during your workout.

Another way to estimate your heart rate and training zone is to do a talk test. The talk test relies on perceived exertion. For Zone 2 training, you should be able to comfortably carry on a conversation during your workout. If you’re gasping for breath, you have probably increased your intensity too much and have moved beyond Zone 2.

How Often to Do Zone 2 Workouts

How often you should do Zone 2 training depends on your fitness level and goals. If you’re a beginner, start with shorter Zone 2 workouts by doing 15 to 20 minutes of training at least twice per week. As you build endurance, you can increase your Zone 2 workouts to up to four times per week.

For intermediate runners and other athletes, aim for 30 to 60 minutes for your Zone 2 workouts. If you’re in pre-season or a base building phase of your training, you can do four to five Zone 2 workouts per week. Once you hit your racing or competition season, you will probably go down to two to three Zone 2 workouts per week and add in speed workouts.

If you need a training plan to help balance your Zone 2 workouts and fitness goals, head to the Runstreet Training Center and I’ll be happy to help you by creating a customized training plan just for you.

Zone 2 Running Workout

Since I’m a trainer and running coach, I wanted to share a sample Zone 2 running workout that you can do to tap into the health benefits of Zone 2 training.

Zone 2 Running Workout for Beginners

Walk 5 minutes to warm up.
Do dynamic stretches.
Run for 20 minutes at a relaxed, conversational pace. This will be your base run pace. If you have a heart rate monitor, your heart rate should stay in the range of 60 to 70 percent of your max heart rate. On the RPE scale, your run will feel like a 4 or 5 out of 10 on the effort scale (with 10 being your hardest effort, an all-out sprint).
Cool down by walking and stretching.

Zone 2 Running Workout for Intermediate Runners

Do dynamic stretches to warm up.
Run for 30 to 60 minutes at a relaxed, conversational pace (your base run pace). If you have a heart rate monitor, your heart rate should stay in the range of 60 to 70 percent of your max heart rate. On the RPE scale, your run will feel like a 4 or 5 out of 10 on the effort scale (with 10 being your hardest effort, an all-out sprint).
Cool down by doing static stretches.

FAQs

What is a Zone 2 workout?
A Zone 2 workout is a low-intensity workout that you can maintain at a conversational pace. For runners, a Zone 2 workout is a base run. For Zone 2 training, your heart rate should stay between 60 to 70 percent of max heart rate.
How long does it take to train Zone 2?
How long you need to do Zone 2 workouts depends on your fitness level and goals. In general, 30-minute workouts or longer will give you optimal health results. If you’re a beginner, start with 15- to 20-minute workouts and gradually add duration as your fitness level improves.
How do I find my Zone 2?
A heart rate monitor is the most accurate way to measure your zone 2 workouts on your own. Your heart rate should stay between 60 to 70 percent of max heart rate for Zone 2 workouts. You can also do an informal talk test and see if you can maintain a conversational pace, which will generally keep you in Zone 2.
What are examples of Zone 2 exercise?
Zone 2 exercises can be many different activities done at a low to moderate intensity. For runners, base runs are Zone 2 workouts. For walkers, aim for a brisk walking pace that you can maintain while having a conversation. Cycling, elliptical training, and rowing can all be done within Zone 2 as well.

Do you train in Zone 2? Follow and tag @Runstreet on Instagram to share your workouts and get cheered on.

If you need a training program to help you crush your running or fitness goals, head to the Runstreet Training Center for customized plans crafted by a certified trainer and running coach. Happy training to you!

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Zone 2 Training Complete Guide from a Trainer