Zone two training has become a cornerstone of modern fitness routines, but staying in the right heart rate zone can feel like chasing a moving target.
Fitness coach and Masters athlete shares his most practical daily hacks for optimizing everything from cardio training to supplement routines.
These aren’t complicated biohacks requiring expensive equipment or hours of extra time.
Instead, they’re simple adjustments that seamlessly integrate into existing routines, making healthy habits easier to maintain long-term.
Setting Up Apple Watch for Perfect Zone Two Training
Zone two cardio delivers incredible cardiovascular benefits, but maintaining the correct heart rate zone requires constant monitoring. The coach reveals his solution: using Apple Watch haptic alerts to stay perfectly within target zones.
It is four days a week in the morning. I let my watch tell me if I’m in zone two via like a haptic response. It’ll vibrate when I get into zone 2 or if I exit zone 2.
The setup process takes just minutes. First, open the Watch app on your phone and navigate to workouts, then scroll down to heart rate zones. Choose between automatic settings or custom zones based on VO2 max testing.
On the watch itself, select your workout type, tap the alerts button, choose heart rate, and select your target zone. Toggle target alerts on to receive vibrations when entering or exiting zones.
Apple Watch Accuracy Compared to Chest Straps
Many athletes question whether wrist-based heart rate monitoring matches chest strap accuracy. The coach put both to the test.
I did buy a Polar chest strap and I tested my heart rate through a few workouts wearing that as well as my Apple Watch and they were dead on exactly the same.
After confirming identical readings, he returned the chest strap and continued using just his Apple Watch. This validation removes one barrier for athletes considering zone two training without investing in additional equipment.
The Weekly Supplement Organization System
Supplement consistency often fails not from lack of motivation but from daily friction. Opening multiple bottles morning and night creates unnecessary resistance.
A simple pill organizer eliminates this friction entirely. The coach spends just one minute weekly filling compartments with his supplement stack:
Morning doses: Vitamin D, zinc, vitamin C, beef organ supplements
Evening doses: Pure American liver supplements
Weekly prep time: Approximately 60 seconds
Just having this and just dumping the little bit out in the morning or dumping a little bit out in the evening just makes such a difference. Like it’s so easy.
Making Protein-Dense Yogurt Actually Enjoyable
Plain Greek yogurt packs impressive protein—18 grams per three-quarter cup—but many find the thick, tangy consistency unpalatable. The coach developed a two-step transformation process.
First, add filtered water and stir thoroughly. This creates a smoother, more drinkable consistency without diluting protein content significantly.
Second, skip the fruit, peanut butter, and honey. Instead, use flavored water enhancers like strawberry crush. Unlike honey, which creates clumps, liquid enhancers distribute evenly throughout.
This makes yogurt absolutely amazing. I can get this down. It’s such a huge protein source with just a little bit of flavoring.
He acknowledges this solution isn’t perfect and calls for naturally healthy yogurt flavorings without excessive sugar or artificial ingredients.
Stacking Red Light Therapy with Morning Routine
Red light therapy shows promise for recovery, but dedicating separate time creates scheduling challenges. The solution lies in habit stacking.
While eating breakfast and working at his desk, the coach positions a Mitochondria red light panel nearby. He splits sessions into 15 minutes front-facing and 15 minutes with the panel behind him.
What I’m looking for from red light therapy is faster recovery, less soreness after training, improved joint and tendon health, more energy at the cellular level.
This approach transforms “one more thing to do” into an effortless addition to existing morning habits. No additional time required, just strategic positioning of equipment.
Portable Recovery During Drive Time
The 20-minute drive to the gym represents dead time for most athletes. The coach converts it into active recovery sessions using portable red light laser therapy.
His Kineon Move Plus device delivers 10-minute treatments per body part. During his commute, he targets sore biceps, knees, or other areas needing attention. The treatment improves circulation and decreases soreness without requiring dedicated recovery time.
It’s only 10 minutes. I can do each arm or each knee or each leg on my way to the gym because it’s about a 20-minute drive to the gym.
He also uses the device while watching movies or playing games, rotating through different body parts for comprehensive recovery support.
Pre-Workout Mobility Fundamentals
Before touching weights, two non-negotiable movements prepare his body. Hip mobility work addresses the sitting and movement patterns that plague modern athletes. Hanging from a bar decompresses the spine and activates shoulder stability.
These movements require no equipment beyond what’s already in most gyms and take minimal time. They serve as injury prevention rather than complex warm-up protocols.
Simplified Protein Shake Preparation
Big blenders, bullet blenders, and shaker caps all create unnecessary cleanup and complexity. The coach switched to USB-rechargeable handheld frothers.
These compact devices mix protein powder thoroughly in any glass or shaker bottle. They charge via USB, cost minimal money, and clean in seconds. He keeps three or four around for convenience.
Evening Wind-Down Optimization
Nighttime routines set the stage for recovery. The coach combines several evidence-based practices with practical convenience.
Blue light blocking glasses filter screen exposure from his iPad during evening entertainment. While acknowledging this isn’t perfect sleep hygiene, it represents realistic harm reduction for someone who enjoys watching content before bed.
I do wear these blue blocking glasses. I’ve had these for years. And I try to remember to have these on if I’m going to be sitting watching a show on my iPad.
NormaTec compression boots complete his evening routine, especially after running or squatting. He’s used the same pair for five years, approximately 250 nights annually.
The Efficacy Question
I can’t talk about the efficacy of these things. I don’t know if they really help, but they feel good. And sometimes I think just something feeling good as you’re preparing for bed can help.
This honest assessment highlights an important principle: consistency matters more than perfection. Recovery tools that feel good and integrate seamlessly get used regularly, which matters more than theoretically optimal approaches that never happen.
The Common Thread
None of these hacks require dramatic lifestyle changes or expensive equipment upgrades. They succeed because they remove friction from healthy behaviors.
Setting up heart rate alerts once enables weeks of perfect zone two training. Filling a pill organizer weekly eliminates daily supplement hassles. Positioning red light therapy equipment at a desk transforms passive breakfast time into active recovery.
The strategy isn’t about adding more to an already full schedule. It’s about making existing health practices easier through smart systems and strategic equipment placement.
For masters athletes balancing training with work and life responsibilities, reducing friction determines which healthy habits actually stick long-term.