Tools
Zone 2 Heart Rate
Dial in the cardio intensity that builds an aerobic engine and burns fat, without burning out your recovery.
Your inputs
Zone 2 Range
117 – 137 BPM
Based on an estimated max heart rate of 195 BPM (220 − age).
Why Zone 2 matters
Zone 2 is the easy, conversational pace where your body relies most on fat for fuel. Training here builds mitochondrial density and aerobic capacity — the foundation that lets every other training quality express itself.
Aim for 2–4 sessions of 30–60 minutes per week. You should be able to hold a sentence, not a paragraph.