Zone 2 Cardio: Boost VO₂ Max & Longevity
Luke RogersThis article is part of my Longevity Training Guide for busy professionals- see the full guide here
Hi all,
Remember the over-the-top sports coach you had screaming, “Go harder” for every cardio session? Science says you can make aerobic gains with the opposite approach. This intensity sweet spot improves your mitochondrial function, raises VO₂ max, and spares your joints all in under an hour, just a few times per week.
What Exactly Is Zone 2?
Zone 2 sits at roughly 60–70% of your maximum heart rate. Think brisk incline walk, light jog, and bike ride.
Quick self-check
Talk test: You can speak full sentences without gulping for air.
Perceived effort: 5 out of 10 on the RPE intensity scale (1-10)
Why does Zone 2 deserve a spot in your training week?
First, it raises VO₂ max by increasing the number and efficiency of your mitochondria. These are the tiny power plants inside muscle cells that determine how well your body uses oxygen. A higher VO₂ max is one of the strongest predictors of longevity. Zone 2 also improves metabolic flexibility, teaching your body to burn fat more efficiently and improving insulin sensitivity. Finally, your joints aren’t hammered by high-impact efforts, you recover faster, and avoid the overuse injuries that are commonly found in individuals who focus solely on high impact cardio and higher heart rate zones.
Finding your Zone 2
Finding your Zone 2 is pretty straightforward. First, subtract your resting heart rate from your estimated max (220-age) to get your heart-rate reserve (HRR). Then train at 60–70 percent of that reserve and add your resting heart rate back in (HRR x %) + RHR) to give you the heart rate. For a 40-year-old with a resting HR of 60 bpm, that lands around 132–144 bpm. A chest-strap or wrist monitor makes tracking easy.
A simple beginner schedule might look like this.
A beginner's plan should focus on progressive overload. Gradually increasing your total Zone 2 time rather than cranking intensity. Start with a combined 150 minutes per week of low-impact cardio. Each session should be 20-60 mins in length. Keep an eye on your heart rate (60–70 % of max using the formula) and use the talk test periodically.
In practical terms, Zone 2 complements rather than replaces more intense training. One high-intensity interval session a week is plenty for most people, think of it as the seasoning on top of a steady diet of aerobic base work. When fat loss is a goal, the benefits of zone 2’s fat-oxidation let you burn more calories without wrecking your joints or nervous system.
Download the free “7 Evidence-Based Habits for Lifelong Strength” guide and start implementing Habit #5—Zone 2 training—today.
Need a custom plan and weekly accountability?
Book your free 30-min consult
Stay strong (and aerobic) friends,
Coach Luke
About Luke Rogers, B.S. Exercise Science
I help busy professionals move better, get stronger, and extend health-span with functional strength + hypertrophy, a joint-by-joint, core-first approach, and Zone 2/5 conditioning for VO₂ max and energy. Former college baseball athlete and in-person trainer.
- 40-lb fat loss (Peggy) with sustainable habits + strength
- Back to basketball (Aimee) after rebuilding a functional base
- Amado: stronger with form tweaks + appropriate programming
- 70–80+ clients reclaiming daily function with targeted training
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