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What Is Zone 2 Cardio? Learn How It Can Burn Fat

By Ethan Boldt

January 9, 2026

Do you want to burn fat? If this is a wellness goal of yours, you may have already heard of Zone 2 cardio.

After all, Zone 2 cardio is considered the “fat-burning zone” because a higher percentage of the calories you burn comes from fat at this intensity, which is 60 to 70 percent of your maximum heart rate.

When you do cardio in this zone, your body relies heavily on fat oxidation, you’re below your first lactate threshold, mitochondria are working efficiently, and breathing stays controlled and conversational.

This makes Zone 2 ideal for training your body to use fat as fuel, in part because it’s such a sustainable and less stressful way to exercise. You simply can do more volume with better recovery.

Let’s learn more about Zone 2, its benefits, then how exactly to put into practice for more fat loss — including how to combine with strength training for fat loss without losing too much muscle.

What is Zone 2 cardio?

Zone 2 cardio is a low-to-moderate intensity form of aerobic exercise where you can talk comfortably but not sing, typically falling around 60–70 percent of your max heart rate. At this pace, your body relies primarily on fat — not carbohydrates — for fuel, making it one of the most effective ways to lose fat, strengthen your mitochondria, improve metabolic health and boost endurance.

Activities like brisk walking, steady cycling, light jogging or easy rowing all qualify as long as you can maintain the effort for 30–60 minutes. If you can occasionally go over an hour, great. Aim for 2–5 sessions per week.

Note that if you’ve eaten a lot of carbohydrates before your cardio workout, you’ll need around an hour to see a change in the upregulation of the mitochondria and using more fat for fuel. Meanwhile, if you go into your workout with low carbohydrate stores, you’ll need less time to start burning fat for energy.

Benefits

1. Enhances fat oxidation

At Zone 2 intensities, your body preferentially uses fat for fuel. That improves metabolic flexibility and can support body-composition goals without excessive stress.

Zone 2 works better for long-term fat loss because it:

• Lowers cortisol: less water retention and rebound hunger

• Improves insulin sensitivity: better access to fat stores

• Preserves muscle: protects resting metabolism

• Offers higher consistency: more weekly calorie burn without burnout

2. Improves cardiovascular health

Zone 2 strengthens the heart muscle and increases stroke volume (how much blood your heart pumps per beat). Over time, this lowers resting heart rate and improves circulation, supporting long-term heart health.

3. Builds your aerobic base (mitochondria)

Steady, low-to-moderate intensity cardio is one of the strongest ways to enhance mitochondrial function. Zone 2 cardio is a powerhouse for mitochondrial adaptations — your cells become better at producing energy (ATP). More and healthier mitochondria translate to better endurance, resilience and metabolic efficiency.

4. Offers low stress, high consistency

Because it’s not overly taxing, Zone 2 keeps cortisol relatively low compared to high-intensity work. That makes it easier to recover, train more frequently, and stack benefits week after week.

5. Improves endurance and performance foundation

A strong aerobic base allows you to tolerate and benefit more from harder workouts (intervals, tempo runs, HIIT). Think of Zone 2 as the foundation that makes intensity effective.

6. Supports metabolic and blood sugar health

Regular Zone 2 work improves insulin sensitivity and glucose uptake in muscle, helping support healthy blood sugar levels and support metabolic health.

7. Supports healthy aging

Because it improves cardiovascular efficiency, mitochondrial health and metabolic function — with minimal injury risk — Zone 2 is often linked to healthy aging and long-term fitness sustainability.

How to perform zone 2 cardio

Generally it’s recommended that you do 30 to 60 minutes per session, 2 to 5 days a week, for Zone 2 cardio to be most effective (and reap the benefits above).

Zone 2 activities can include walking, cycling, incline treadmill, rowing and easy jogging.

Here are the four ways to calculate your personal Zone 2 heart-rate range

1. Heart-rate formula (quick and simple)

• Estimate max heart rate (HRmax): 220 − your age

• Calculate Zone 2: 60–70% of HRmax

Example (45 years old):

• HRmax = 175

• Zone 2 = 105–123 bpm

2. Heart-rate reserve or HRR (more accurate)

This method accounts for your fitness level.

• Measure resting heart rate (RHR) first thing in the morning.

• Calculate HRR = HRmax − RHR

• Zone 2 = HRR × 0.60–0.70 + RHR

Example:

• HRmax = 175

• RHR = 60

• HRR = 115

• Zone 2 = 129–140 bpm

3. The talk test (very reliable)

• You can speak full sentences

• Breathing is steady, not labored

• You could sustain the pace 45–90 minutes

• If you start needing short phrases, you’re drifting into Zone 3

This is often the best real-world check, even if you use a heart-rate monitor.

4. Wearables and lactate threshold

Lactate threshold is the exercise intensity at which lactate begins to accumulate in the blood faster than your body can clear it. Below this point, your muscles can keep up with lactate production; above it, fatigue rises quickly and the effort becomes hard to sustain.

If you use a smartwatch or chest strap:

• Look for “aerobic” or “Zone 2” readings

• Zone 2 is typically just below your first lactate threshold

• Breathing increases, but you never feel “burn”

Zone 2 tips

How to know you’re truly in Zone 2:

• Nose breathing possible

• Light sweat after 10–15 minutes

• You finish feeling energized, not drained

• Heart rate stays stable (no creeping upward fast)

Common mistakes to avoid:

• Going too hard (“moderate” feels productive but isn’t Zone 2)

• Chasing calories instead of consistency

• Letting heart rate drift upward over time without slowing down

The Zone 2 + strength training plan

This version prioritizes fat loss without sacrificing muscle, keeps stress hormones in check, and is realistic to maintain week after week. Also see our article on strength training for beginners.

Weekly structure: 6 days, 1 rest day

1. Monday: Lower body strength

• Exercise for 45–60 min

• 2–3 sets of 8–12 reps

• Focus: Heavy enough to maintain muscle

Exercises:

• Squat or leg press

• Romanian deadlift or hip hinge

• Split squats or lunges

• Glutes (glute bridges)

• Core (knee-ups, crossover crunches, lying hyperextensions)

2. Tuesday: Zone 2 cardio

• Brisk walking (outdoors or incline treadmill), cycling, or rowing

• 45–60 min

• Intensity: Fully conversational

3. Wednesday: Upper body strength

• Exercise for 45–60 min

• 2–3 sets of 8–12 reps

• Focus: Heavy enough to maintain muscle

Exercises:

• Chest press or push-ups

• Row or lat pulldown

• Shoulder press

• Arms (dumbbell bicep curls and DB lying triceps press)

• Core

4. Thursday: Zone 2 cardio

• Same Zone 2 range

• 45–60 min

5. Friday: Full-body metabolic strength

• Exercise for 45–60 min

• 2–3 sets of 8–12 reps

• Focus: Heavy enough to maintain muscle

Exercises:

• Deadlift or kettlebell hinge

• Goblet squat or leg press

• Push + pull superset (dumbbell chest press and DB row)

• Loaded carries or sled pushes (short & controlled)

6. Saturday: Long Zone 2 (fat-loss accelerator)

• Walk, hike, bike or incline treadmill

• 60–90 minutes

This is the most important cardio session of the week because you're ideally able to spend more time doing Zone 2 and thus burning more fat.

7. Sunday: Rest or light movement

• Gentle walk, stretching, mobility

• Keep steps easy

Zone 2 workout + strength training tips

Why this works for fat loss:

• Zone 2 increases fat oxidation without spiking hunger

• Strength training preserves lean mass, keeping metabolism higher

• Long, low-stress cardio allows a calorie deficit without burnout

• Low cortisol approach = better adherence and better results

Weekly fat-loss targets:

• Zone 2: 200–300 minutes/week

• Strength: 3 days/week

• Steps: 8,000–12,000/day (Zone 2 sessions count)

Nutrition & timing tips (fat-loss optimized):

• Lift before cardio if on the same day

• Zone 2 can be done fasted or fed (both work)

• Prioritize protein at every meal to protect muscle

• Eat most carbs around strength workouts

Signs you’re doing it right:

• Weight or waist trending down

• Strength stays steady or increases

• Energy improves, not declines

• Hunger feels manageable

• Sleep quality improves

Common fat-loss mistakes to avoid:

• Replacing lifting with cardio

• Turning Zone 2 into “moderate hard”

• Cutting calories too aggressively

• Adding HIIT on top of poor recovery

Conclusion

For Zone 2 workout by themselves, simply just follow these four rules for best results:

• Talk test: You can hold a conversation in full sentences.

• Heart rate: ~60–70% of max HR (or just below the point where breathing noticeably quickens).

• Activities: Brisk walking, easy jogging, cycling, rowing, swimming, hiking.

• Amount: 30–60 minutes, 2–4+ times per week.

Accompany with strength training (see above) for best results or other strengthening exercise such as yoga.

In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise program.

Ethan Boldt is the head of content at Ancient Nutrition, is co-author of the book 5-Factor Fitness and was a former Certified Personal Trainer (CPT) by the National Strength and Conditioning Association.