What is Zone 2 Cardio? A Complete Beginner’s Guide to Building Endurance
Zone 2 cardio
What is Zone 2 Cardio?
Zone 2
- Zone 1
- Zone 2
- Zone 3-5
How to Calculate Your Zone 2 Heart Rate
60-70% of your maximum heart rate
- Calculate Maximum Heart Rate (MHR)
MHR = 220 − Your Age
220 − 30 = 190 beats per minute (BPM)
- Calculate Zone 2 Heart Rate
60-70%
190 × 0.6 = 114 BPM
190 × 0.7 = 133 BPM
Zone 2 cardio114 – 133 BPM
How Zone 2 Cardio Builds Endurance
Key Adaptations from Zone 2 Training
- Improved Mitochondrial Function
- Increased Fat Oxidation
- Enhanced Cardiovascular Efficiency
- Lower Risk of Injury