Zone 2 cardio
The easy pace that
builds your engine.
Heart-rate zones
Zone 2: 60–70% of max heart rate. You can still talk in full sentences.
What Zone 2 feels like
Heart-rate “zones” split effort into bands from very easy (Zone 1) to all-out (Zone 5). Zone 2 is the second band: comfortably hard enough to train your heart and aerobic fitness, easy enough to recover from quickly and repeat several times a week.
Talk test
You can speak in full sentences, but singing would be hard.
Breathing
Breathing is deeper than at rest but steady; many people can breathe through the nose.
Effort
About 3-4 out of 10. It feels easy enough that you could keep going for an hour.
Heart rate
Roughly 60-70% of your maximum heart rate. Use the calculator below.
Your Zone 2 range
108–126 bpm
60–70% of an estimated max of 180 bpm (208 − 0.7 × age)
Classic formula
108–126 bpm
60–70% of an estimated max of 180 bpm (220 − age)
These are estimates; real maximum heart rate varies a lot between people. Use the range as a starting point and check it against the talk test: you should be able to speak in full sentences, but not sing.
Heart-rate notes
- Medications change heart rate. Beta-blockers and some other medicines lower it, so heart-rate zones won't be accurate: use the talk test and ask your clinician.
- GLP-1 medicines can raise resting heart rate a little. If your numbers seem high for an easy pace, trust the talk test and mention it to your prescriber.
- Heat, caffeine, poor sleep and dehydration all push heart rate up. Slow down on those days rather than chasing a number.
Tools that help you stay in Zone 2
Fitbit
Shows live heart rate and heart-rate zones during an exercise. Its zones are based on your heart rate reserve, so its “fat burn” band lines up closely with Zone 2.
Apple Watch
Start a workout in the Workout app and scroll to the Heart Rate Zones view; you can set zones manually in Settings → Workout → Heart Rate Zones.
Garmin, Polar, Coros and other sports watches
Set custom heart-rate zones in the app and add a Zone 2 alert so the watch buzzes when you drift too high.
Chest-strap heart-rate monitor
The most accurate everyday option (e.g. Polar, Wahoo, Garmin straps). Pairs with your phone, watch or gym machine.
Earbuds with heart-rate sensing
Some earbuds, such as AirPods Pro 3, can track heart rate during workouts with the iPhone Fitness app.
No gadget at all
Use the talk test. It costs nothing and works well once you have checked it against a heart-rate reading a few times.
Wrist and handle-grip sensors are less accurate than chest straps, especially during movement. Brands are examples only; PepFit Coach is not affiliated with any of them.
How long to do Zone 2 for your age
Everyone aims for about 150 minutes a week or more. What changes with age is how you split it: shorter, more frequent sessions as you get older so your body recovers between them.
18–29
- Sessions
- 3–4 a week
- Each session
- 45–60 min
- Weekly total
- 150–240 min
You recover fast, so longer sessions work well. Keep it truly easy so it doesn't eat into your lifting.
New? Start at 20–30 min and add 5–10 min a week.
30–49
- Sessions
- 3–4 a week
- Each session
- 40–60 min
- Weekly total
- 150–200 min
Fit it around work: two 45-minute weekday sessions plus one longer weekend walk or ride.
New? Start at 20–30 min and add 5 min a week.
50–64
- Sessions
- 3–5 a week
- Each session
- 30–45 min
- Weekly total
- 150 min
More, shorter sessions are easier on joints and recovery. Bike, elliptical and incline walking are kindest on knees.
New? Start at 15–20 min and add 5 min a week.
65–79
- Sessions
- 4–6 a week
- Each session
- 20–40 min
- Weekly total
- 150 min
Spread it through the week. Walking, a recumbent bike or water exercise are easy on joints; add balance work.
New? Start at 10–15 min and add 5 min a week.
80+
- Sessions
- 5–7 a week
- Each session
- 15–30 min
- Weekly total
- Build toward 150 min
Short, frequent sessions are best. Use a rail or a recumbent bike if balance is a concern, and add balance work.
New? Start with 10 min; 10-minute walks count and can be split through the day.
Based on the WHO 2020 physical activity guidelines and the Physical Activity Guidelines for Americans (150–300 minutes of moderate activity a week). Check with your doctor first, especially with heart, lung or joint problems.
How to do Zone 2 on each machine
Tap any animation to zoom in.
Walking (outdoors or incline treadmill)
- Brisk walk at a pace where you can still chat.
- Treadmill: start around 3-3.5 mph with a 3-8% incline; raise the incline before the speed.
- Swing your arms; don't hold the handrails.
Stationary or outdoor bike
- Low-to-moderate resistance at a smooth cadence, around 70-90 revolutions per minute.
- Seat height: a slight bend in the knee at the bottom of the pedal stroke.
- Joint-friendly; a good choice for heavier bodies, knee pain or 65+.
Elliptical
- Smooth, steady strides with low-to-moderate resistance.
- Stand tall and use the moving handles lightly; don't lean on them.
- Low impact; good for sore knees, hips or back.
Stair climber
- Use a slow step rate; heart rate climbs fast here, so check it after the first 5 minutes.
- Stand upright with a light touch on the rails for balance, not support.
- Great for glutes and legs; drop the speed if you can't talk comfortably.
Your weekly target
- Cardio: at least 150 minutes of moderate activity a week, such as three to five Zone 2 sessions of 30-60 minutes. Ten-minute blocks count.
- Strength: resistance training at least 3 days a week. Guidelines set 2 days as the minimum; 3 gives more room to build and keep muscle.
- New to exercise? Start with 10-20 minutes and add 5 minutes each week.
Why this matters on a GLP-1
When appetite drops and weight comes off quickly, some of that weight can be muscle. Lifting three days a week protects it; Zone 2 builds heart and lung fitness without leaving you drained. Eat a small snack first if you feel light-headed training on an empty stomach, sip fluids, and follow the GLP-1 safety checklist.
Stop and get medical help for chest pain or pressure, fainting, severe shortness of breath or an irregular heartbeat. General fitness education only, not medical advice. References: WHO guidelines on physical activity (2020); Physical Activity Guidelines for Americans, 2nd edition.