150 minutes of zone 2 cardio per week

Why zone 2 cardio?

Zone 2 cardio — also known as steady-state endurance training — involves activities where your heart rate rises slightly, you may start to sweat a little and breathe a bit harder, but you can still hold a conversation.

During this aerobic effort, your body primarily uses oxygen and fat as fuel. That makes zone 2 cardio a powerful way to strengthen your health and metabolism.

The benefits at a glance

• Better endurance: Your heart and muscles grow stronger, improving your fitness.
• Metabolic boost: You train your body to use fat stores more efficiently and your insulin sensitivity increases.
• Better circulation: Your heart and blood vessels are stimulated, benefiting your circulation and recovery.

Think of activities like brisk walking, easy cycling, or swimming. With 2 to 3 sessions of 30–60 minutes per week, you build a strong foundation for a healthier, fitter body.