{"id":270646,"date":"2026-01-29T19:40:18","date_gmt":"2026-01-29T19:40:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/270646\/"},"modified":"2026-01-29T19:40:18","modified_gmt":"2026-01-29T19:40:18","slug":"8-workouts-that-will-help-you-get-more-zone-2-cardio","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/270646\/","title":{"rendered":"8 Workouts That Will Help You Get More Zone 2 Cardio"},"content":{"rendered":"

There\u2019s a pervasive mentality in the fitness world that the best workouts leave you soaked in sweat and gasping for air. Popular phrases like \u201cno pain, no gain<\/a>\u201d and \u201csore today, strong tomorrow\u201d embody this pedal-to-the-metal mindset.<\/p>\n

While there are legit benefits to exercising at or near maximum effort, \u201cyou don’t have to work at a 10 out of 10, or have it be the hardest workout of your life, for it to actually be beneficial,\u201d Peloton instructor Rebecca Kennedy<\/a> tells SELF. In fact, there are tons of unique gains you can score when you incorporate more low-to-moderate-intensity training into your routine. That\u2019s what zone 2 cardio<\/a> is all about.<\/p>\n

Here\u2019s everything you need to know about zone 2 cardio, including its amazing benefits and easy ways to weave it into your schedule. Plus, eight workout examples that fit the bill for zone 2, giving you ample options to experience the underrated awesomeness yourself.<\/p>\n

What zone 2 cardio actually is<\/p>\n

Simply put, zone 2 cardio is any form of movement that has you working at a low-to-moderate intensity for a sustained period of time, Grace Horan, MS, ACSM-EP<\/a>, an exercise physiologist at Hospital for Special Surgery in New York City, tells SELF.<\/p>\n

Zone 2 cardio is not about speed, power, or max strength but instead centers on slow, steady efforts performed over the long haul. Basically, it\u2019s endurance training<\/a>, Horan says.<\/p>\n

Traditionally, zone 2 is defined as exercise that keeps your heart rate between 60% to 70% of its maximum level, but this is a generalization; for some people, zone 2 can happen at different percentages of max heart rate, Horan says. It\u2019s better to think of it in terms of how intense exercise feels and how much it impacts your breathing. As Kennedy puts it: \u201cIf you can get on a phone call and have a conversation without having to stop and catch your breath, you’re likely in zone 2.\u201d<\/p>\n

Benefits of zone 2 cardio<\/p>\n

Incorporating zone 2 cardio into your routine will deliver a host of health and fitness benefits. For starters, it helps your cardiovascular system<\/a> run more efficiently. That\u2019s in part because zone 2 training increases the size and density of mitochondria in your muscle cells, Horan says.<\/p>\n

As you might remember from middle school biology, mitochondria are the \u201cpowerhouse\u201d part of your cells that produce energy to fuel your movements. Beefing them up will help your body complete both workouts and tasks of daily living (like climbing the stairs and walking your dog) with less stress to your heart, lungs, and muscles, Horan says. Overall, people with larger and more dense mitochondria are more likely to have better cardiovascular fitness and metabolic health<\/a>, she adds.<\/p>\n