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Imagine a workout routine that burns fat, strengthens your heart, but doesn’t leave you gasping for air. This actually exists and it’s called Zone 2.
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Having a healthy and strong body is a priority for everyone. And obviously, regular exercise is the key to achieving this. However, it’s absolutely important to understand what kind of exercise is most effective, especially in terms of maintaining fitness. And to expand on that, it’s also important to understand the different “zones” in a workout to then determine the type of exercise you need and how to do it effectively.
Going back a bit, it all starts with understanding your heart rate before starting your workout. This knowledge is essential for assessing your fitness level and identifying potential health issues. There are five workout zones in sports, each based on an individual’s maximum heart rate (MHR) percentage. The formula to calculate MHR is 220 minus your age. The workout zones are divided into:
Zone 1 (Very Light): 55-72 percent of MHR 
Zone 2 (Light): 72-82 percent of MHR 
Zone 3 (Moderate): 82-87 percent of MHR 
Zone 4 (Hard): 87-92 percent of MHR 
Zone 5 (Extreme): 92-97 percent of MHR
For those looking to maximize the impact of regular exercise and improve their overall health, it’s important to focus on Zone 2 workouts, where you maintain your heartrate at 72 to 82 percent of your MHR. If, for instance, you’re 30 years old, that means your MHR is 190, and training in Zone 2 means maintaining your heart rate at around 136 to 155 bpm (beats per minute).
Zone 2 is part of what’s considered low-intensity training and falls within the cardio range that is between easy and moderate. When exercising in this zone, our metabolism burns fat to fuel our energy and oxygen. It’s a zone that allows for longer periods of exercise without experiencing fatigue.
<h2>Benefits</h2>
Athletes requiring physical endurance, such as marathon runners and cyclists, understand that training in Zone 2 is crucial for optimal race performance. For example, two-time Tour de France-winning cyclist Tadej Pogačar dedicates approximately 80 percent of his training to Zone 2. Eliud Kipchoge, the world’s fastest marathon runner, includes four days of Zone 2 training in his weekly routine. In essence, Zone 2 training significantly enhances these athletes’ endurance.
According to Dr. Antony Stadnyk, a former physiologist with the New South Wales Institute of Sport’s cycling program, within Zone 2, our metabolism burns the most fat percent. Free fatty acids circulate throughout the body via the blood and are converted by the mitochondria in our cells into adenosine triphosphate (ATP), which facilitates muscle contractions.
Exercising consistently in Zone 2 will increase the number of mitochondria in the body, leading to improved fat metabolism and overall fitness. The more mitochondria we have, the healthier and fitter our bodies will become. Furthermore, Zone 2 workouts place minimal strain on the heart and is highly adaptable for beginners.
<h2>Have you reached the zone?</h2>
There are several methods to determine if your body has reached Zone 2. If you have a smartwatch that can monitor your heart rate and other fitness-related metrics, then it becomes incredibly simple. You still have to calculate your MHR, however.
Another simpler way is the “Talk Test.” You are in Zone 2 during exercise if you can still talk, but your breathing is getting heavy and people can easily tell that you’re exercising. Keep in mind that once talking becomes difficult due to heavy breathing, you’ve entered Zone 3.
<h2>Zone 2 Exercise Types</h2>
Exercising in Zone 2 primarily involves cardio, which leads to a stronger and healthier heart. Examples of cardio exercises for home workouts include jogging, walking, burpees, skipping, yoga and kickboxing. To stay within Zone 2, it’s crucial to maintain a conversational intensity level throughout your workout.
The fitness community is currently debating the optimal duration of Zone 2 workouts. However, many experts suggest that engaging in at least 30 to 40 minutes of cardio twice a week can yield significant benefits. As your body becomes accustomed to the exercise, you can gradually increase the intensity to enhance the effectiveness of your workouts further.
Overall, extreme exercise is not necessary to achieve optimal health. Consistently engaging in easy Zone 2 workouts will lead to a healthy body and exceptional physical endurance.
Photography Panji Indra 
Styling Peter Zewet 
Grooming Arimbi 
Styling Assistant Safina Harys 
Styling Intern Lebrina Stephanie Yesayas 
Model Mircea Suba/Mint Management-New York
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Why “Zone 2 Training” is a top-tier workout regimen

Arimbi,

Lebrina Stephani Yesayas,

Mint Management-New York,

Mircea Suba,

Panji Indra,

Peter Zewet,

Safina Harys,

Zone 2