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Zone 2 Training - Is It The Best Way To Get Fit?

Talking With Docs

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In this episode, we break down one of the most misunderstood forms of cardio: Zone 2 training. Is slow and steady really the secret to better heart health and endurance? Or should you be going all-out in Zone 5?

We explain what Zone 2 training is, why it's gaining so much attention from doctors and elite athletes, and how to figure out your own Zone 2 heart rate. If you’re trying to improve your cardiovascular fitness, burn fat efficiently, or just stay active without burning out, this episode is for you.

You’ll learn:

What Zone 2 cardio actually is

Why it's more efficient than high-intensity training for long-term heart health

How to calculate your Zone 2 range (based on your age)

The difference between Zone 2 and Zone 5 training

How to get into Zone 2 — and stay there without overtraining

Why athletes, longevity experts, and doctors swear by it

Whether you're new to fitness or training for longevity, this episode explains why Zone 2 is the cardio zone you’ve probably been ignoring and why it could be your most powerful tool.

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This content is for educational purposes only and not a substitute for professional medical advice. Always consult your doctor before making any changes to your health regimen. Full disclaimer at talkingwithdocs.com.

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20 Comments

@mojammelhoque8011 3 months ago

best way to get fit probably involves being able to breathe and nelamant air is right there

@AndrewButlerPhoto 1 year ago

Is the fella in the background doing OK?

@Ray_Here 1 year ago

73 yrs old and run 3-4 days a week. 2-3 days in zone two, 1 day of fast intervals or hills. My VO2 max has increased 5 points. Zone 2 works! Thanks for another good video!

@UnknownRider242 1 year ago

74 male. Heart attacks. Stents. Cancer survivor. Probably have run 45,000-50,000 miles as an adult. Don't run any more due to lower back issues, but cycle three times a week anywhere from 15-20 miles a ride. Sometimes 30 miles. All nonstop in hilly terrain. Sometimes I ride an hour and a half to an hour and 45 minutes at 85% of my MHR average. Sometimes 70-75%. My cardiologist if very nonchalant about the whole riding thing. He is like," you have no heart rate restrictions". I also have 4 aortic aneurysms. My attitude now is, if I die riding my bike, I die. That being said, I am going to reduce some of my riding to Zone 2. Great information.

@Manish___bhai-c2k 1 year ago

I spent thousands on organic superfoods while getting progressively sicker, watching my grandmother thrive on simple peasant meals shed eaten for 80 years. Then I discovered The Peasants Prescription by Grace Wild, and reading it felt like finding the antidote to everything the wellness industry had been selling me. I abandoned the expensive health trends and embraced traditional eating - my joint pain vanished and I look 10 years younger.

@JesseDouglasLee_9149 1 year ago

this makes so much sense! using fat for energy sounds way more efficient than burning carbs all the time.

@bloodymarvellous1531 7 months ago

I'm 69 and have trained regularly all my life. Watching this vid prompted me to look back at my 90min cycle ride this morning. It was very windy. My Garmin watch recorded an average of 144 with a max of 196bpm! I've not seen it that high for many a decade!!! My resting is normally 56 -60.

@cllew5919 1 year ago

Congrats on 1,000,000 subs. I always know I can trust your information.

@MA-tn1ob 5 months ago

Thats how I do it: put a heart rate strap, choose your fav cardio machine, find 100 BPM playlist music, adjust and calibrate resistance or speed on the cardio machine while keeping and eye on HR to stay in Zone 2. after a few sessions it becomes so enjoyable.

@jacquelinearcher1158 1 year ago

Up till today…I had never heard of zone 2 …just glad to be alive …I live up a hill so maybe it’s all zone 2

@TezTezTezTezTez 1 year ago

I love z2 training as it limits the chances of getting myself injured and I'm good to train the next day. I'm into triathlon and I can train 6 days a week, every week by staying in Z2.

@drewtaylor2069 2 weeks ago

3 hours a week of Zone 2 and 30 minutes of 4x4 Zone 5 training has been working well for me. If you're not ready for that, just slowly work your way there. You are worth it!

@KCYT2010 1 year ago

I'm 69 and do a 70-75 minute power walk every weekend. I found an app that shows me the time I spent in each zone. Today was 22 min warmup, 42 min in zone 2, above zone 2 for 6 min. Distance was 4.22 miles, uphill for the first half, 332 ft elevation ascended. Now I just need to find a way to get into zone 2 sooner and a shorter walk where I can hit zone 2 after work during the week.

@rayfitzgerald2570 1 year ago

Stairs are good for you even when you're older. If you don't have a heart condition, you should use them. If you stop using stairs, that's when you'll get in trouble leg wise and breath wise

@phildivirgilio6286 1 year ago

Congrats on 1M 👏👍keep the videos coming !

@jeffturner8927 1 year ago

Yes, I'm 72 and have a background in cycle racing. I just want to do aerobic stuff on my bike now.
Zone 2 does feel quite easy and initially I had this hard training idea was the only way to train. However, I've disciplined myself now to stay in zone 2 most of the time.

@PerkinsJaime 2 months ago

This cleared things up for me.

@Vijinger10 1 year ago

best zone 2 is when at a certain steady pace you can keep on going for 1, 2 3 hours without feeling exhaused in any way

@MyMeezieGirl 1 year ago

The first time you wore the glasses, I thought, "Hey! They're fans if Jimmy Kimmel!" He recently hit 20 million. Keep up the great work and you'll be there before you know it!