Zone 2 on a Busy Schedule: Fit It In Without Dreading It

It’s low-intensity aerobic work where you can speak in full sentences and breathe steadily (roughly 60–70% of max heart rate, or RPE 3–4/10). It feels easy and sustainable. Benefits include improved mitochondrial function, fat utilization, endurance, and recovery capacity.

A practical target is 90–150 minutes per week, with greater benefits up to ~240 minutes for some. If schedule is tight, start with 3 × 30 minutes. If you can, include one longer session (60–90 minutes) plus shorter bouts on busy days.

Yes, if the pace keeps you in the conversational zone. Ten- to twenty-minute bouts done consistently add up. For best results, combine short walks with at least one longer continuous session when possible.

Use the talk test: you should be able to speak in full sentences without struggling. Breathing is steady, not labored. If you can only say a few words, slow down. If you can sing easily, increase pace slightly.

Yes. Do Zone 2 on non-lifting days or after lifting if you keep it easy. For sessions under 60 minutes, water is usually enough; for 60–90 minutes, consider electrolytes and optional light carbs if you feel low energy. Fasted Zone 2 is fine if it feels comfortable, but it isn’t required.