What Is Zone 2 Training? And How It Can Support Weight Loss

Zone 2 training is a type of cardio exercise where you use your heart rate as a guide to help you find the right intensity for your workouts. It’s one of five heart rate training zones, each representing a different level of effort. By understanding these zones, you can tailor your workouts to be more effective and enjoyable.

So, what exactly is Zone 2? It’s often referred to as low-intensity steady-state (LISS) cardio. During this type of training, you’ll typically be working at about 60 to 70 percent of your maximum heart rate. This means you’re exercising at a level that’s challenging yet sustainable, allowing you to feel relatively comfortable while still getting your heart pumping.

The beauty of Zone 2 is that it’s effective for improving your cardiovascular health and can also support your weight loss goals. It’s all about finding a rhythm that works for you — one you can stick with over time. That said, endurance athletes also use it as a training method, so it’s more than just an easy walk in the park (literally).

Ahead, we’ll give you an overview of the various heart rate training zones and then dive deep into why zone 2, in particular, can be so great.

Before we jump into all the great benefits of Zone 2 training, it will help to outline the basics of each heart rate zone:

• Heart Rate Zone 1. You’ll most likely be in zone 1 while doing a warm-up or a very light activity, like walking. This zone is an important part of a healthy lifestyle, especially if you’re just starting to get into exercise. Light-intensity workouts usually use fat as a source of fuel.

• Heart Rate Zone 2. This cardio zone is often referred to as the endurance zone. It’s your base level where your heart is pumping, but you can keep up the pace for a while. Keeping your heart rate at 60 to 70 percent of its maximum allows for longer exercise without feeling worn out afterward.

• Heart Rate Zone 3. The intensity in Zone 3 is high enough to challenge you, but you should be able to sustain it for about 20 minutes. Since your body will be working harder than it was in zones 1 and 2, it will also start tapping into extra fuel sources — like carbohydrates and proteins — as energy. This helps you push through those tougher workouts.

• Heart Rate Zone 4. This is reserved for shorter stretches of time. The goal is to push yourself harder, but not for long. Zone 4 involves vigorous exercise intensity but not quite your maximum. This is typically the target zone with high-intensity interval training (HIIT).

• Heart Rate Zone 5. In this zone, your heart rate will be at its peak. An example would be all-out sprinting. Because of the higher intensity, it’s not something you can sustain for long. During those short bursts of max effort, your body mostly burns carbohydrates and protein for fuel. Remember, it’s important to listen to your body and allow for adequate recovery between those intense intervals.

Learn more about heart zone training in our guide on how to use heart rate zones for weight loss.

So, what’s all the hype around the “aerobic base” workout method? And why is zone 2 training important? Research suggests that regularly incorporating zone 2 workouts into your routine is particularly effective for supporting weight management.

1. It Breaks Down Fat

One of the main differences between the zones is what energy sources they use to fuel the workout. In zone 2, your body primarily burns fats (it can also help burn carbs). This is partly why it can help improve lipid levels.

While working harder in zone 2 may seem like it’d produce greater results, some research shows that higher-intensity workouts aren’t necessarily better. In fact, one study suggests that lower-intensity steady-state workouts (like Zone 2 training) are more effective for weight loss than HIIT training.

2. It Builds Endurance

Increasing the time or intensity over time can help you stay in that fat-burning zone for longer, making your workouts even more effective and increasing your endurance. 

So, as you continue with your training, you’ll gradually be able to increase your intensity in every zone. So Zone 2 — and all the zones — aren’t fixed. They change as your fitness improves.

3. It’s Gentler On Your Body

High-intensity workouts are associated with higher chances of muscle injury and overtraining, while zone 2 training tends to be easier on your body.

This is partly because of the fuel source thing we explained earlier, but it also has to do with which muscles are used to sustain different activity intensity levels.

Basically, there are different types of muscle fibers. One type, called slow-twitch fibers, is denser than the others. Your body uses these fibers during easier, longer exercise sessions, like jogging or cycling at a steady pace.

When you do Zone 2 heart rate training, your body burns fat more effectively during longer workouts and puts less strain on your heart and muscles while you’re exercising.

Other zone 2 training benefits include:

• Better mental health

• Improved cardiovascular health and lowered the risk of heart disease

• Enhanced insulin sensitivity

• Better exercise recovery rates

Even though we’ve been making a case for zone 2 training, it’s important to start slowly if you haven’t been in an exercise routine for a long time.

Starting in Zone 1 and working towards more Zone 2 training is a great approach. And someone else’s zone 3 might look like your zone 2. Remember, it’s all about progress at a pace that feels right for you.

We mentioned that your heart rate zones aren’t static. If you’re wondering how to do zone 2 training, you’ll need to look at a few key metrics. It might sound complicated to base your workout routine on a moving target, but it can be a great tool once you get the hang of it.

First, a simple formula to find your zone 2 heart rate: Subtract your age from the number 180. 

Here’s what you need to calculate your personal target heart rate zones:

• Maximum Heart Rate. Your max heart rate is the highest number of beats per minute your heart can handle during intense exercise. A quick way to estimate this is by subtracting your age from 220. While this method is easy, it might not be spot-on for everyone. Still, it's a good starting point for figuring out your heart rate zones. 

• Resting Heart Rate. Your resting heart rate is the number of times your heart beats per minute when you’re at rest. To check it, just count your pulse for 60 seconds. Generally, a normal resting heart rate is between 60 and 100 beats per minute. A lower resting heart rate usually means better fitness, so your resting heart rate may decrease as you get fitter.

• Heart Rate Reserve. Your heart rate reserve is the difference between your resting heart rate and your maximum heart rate. It helps you understand how hard you can push yourself during workouts. Research suggests that a higher heart rate reserve may be linked to lower risks for heart issues and type 2 diabetes. Typically, a lower resting heart rate means a higher heart rate reserve, indicating better fitness.

Once you have all the above components figured out, you can apply them to this formula to help you calculate what your target heart rate is in each zone:

1. Maximum heart rate - resting heart rate = heart rate reserve

2. (Heart rate reserve x % of intensity) + resting heart rate = training zone heart rate target.

Most people who want to track their heart rate while working out wear heart rate monitors, like FitBits or Apple Watches. 

If you’re ready to start Zone 2 training, here are some tips to help you get the most out your workout routine:

• Shoot for 20- to 30-minute sessions of Zone 2 cardio. As your fitness improves, you might be able to extend this to up to 60 minutes.

• Mix some strength training exercises into the mix with your lower-intensity cardio workouts.

• So, you may be wondering, how much zone 2 training per week do you need to do to reap the benefits? The CDC recommends spreading your cardio out a couple times per week instead of squeezing it all into one session.

• Your zone 2 training plan may include walking on a treadmill with adjustable speed and incline or using a stationary bike or elliptical with adjustable resistance. 

Other Weight Loss Tips

Exercise isn’t the only way to support weight loss. If you’re looking for a more holistic approach, here are some other strategies to keep in mind:

• Focus on Nutrition. Eating nutrient-rich foods that keep you feeling fuller longer — so think high-fiber and high-protein diets — have been shown to effectively reduce body fat and overall body weight, as well as prevent weight from being regained after six months to a year.

• Stay hydrated. Regularly drinking plenty of water can also support healthy weight. Studies also show that replacing sugary beverages like soda with water is one way to consume fewer calories while increasing your water intake.

• Get plenty of sleep. How much sleep you get can affect your weight loss journey and even cause weight gain for some people. The CDC recommends adults get 7 to 9 hours of sleep each night. For sleep hygiene tips, check out our complete guide.

• Consider weight loss medications. Some people may benefit from the additional help of weight loss and type 2 diabetes medications — like Wegovy® and Ozempic®..

Zone 2 training is a great workout method for endurance training, supporting cardiovascular health, and weight loss. Here’s what to keep in mind about zone 2 training:

• Heart zones use your max heart rate, resting heart rate, and heart rate reserve to help you calculate your target heart rates for each of the five zones. They change as your fitness level changes. But remember, it’s all about progress and going at a pace that feels right for you.

• Zone 2 is often referred to as low-intensity steady-state (LISS) cardio, where you’re using about 60 to 70 percent of your maximum heart rate.

• Zone 2 benefits include supporting weight management, endurance training, and heart health. This makes it an excellent choice for people looking for a long-term health and fitness routine. It can involve things like cycling, jogging, and swimming at a sustainable pace.

Weight management isn’t all about weight loss. Eating well, drinking plenty of water, and sleeping enough are all important parts of the journey. Some people also may need extra support.

If your exercise options are limited and you’re curious about different ways to lose weight, ask a healthcare provider about the benefits of weight loss medication and whether it might be right for your health journey.

To connect with a provider on the Hers platform, start by taking our free weight loss assessment.