You’ve heard us all talk about it at the whiteboard so you know our Half Marathon supporting Break the Stigma is right around the corner on September 6th! With that event coming up, there has been more conversations in the gym about zone 2 training, pacing, and accumulating distance. One of the most effective (and underrated) ways to improve endurance, support recovery, and complement your strength work is by incorporating Zone 2 cardio into your weekly routine. AND you’re in luck, because we do this every Sunday at the run club hosted by Coach Rachel!
What Is Zone 2 Cardio?
Zone 2 is a low-intensity aerobic training zone. It’s the heart rate range where your body primarily burns fat for fuel, builds mitochondrial efficiency, and becomes better at delivering oxygen to your muscles over time.
In simple language: Zone 2 builds your engine.
Unlike the intensity we often see in our workouts or sprint intervals (i.e. all those dubs today), this is intentionally easy. It may not feel like you’re crushing it, but this style of training plays a crucial role in overall athletic performance.
How to Find Your Zone 2 Heart Rate
You’ll first need to calculate your estimated maximum heart rate (MHR).
The most common formula is: 220 – your age = Max Heart Rate
Once you have that, your Zone 2 range is roughly 60–70% of your max heart rate.
Example:
Let’s say you’re 30 years old:
- Max Heart Rate = 220 – 30 = 190 bpm
- Zone 2 range = 60–70% of 190 = 114–133 bpm
You can use a heart rate monitor or smartwatch to keep yourself within this range. Here’s a link and another one to some of the watches our coaches love!
What Does Zone 2 Feel Like?
If you’re not ready to invest in a fitness tracker, you can still get into the right zone by paying attention to how you feel.
How it should feel:
- Sustainable — you could go for an hour or more without needing to stop
- Conversational — you can talk in full sentences without gasping
- Moderately easy — your breathing is elevated but controlled
It’s the pace where you almost feel like you could go faster…but avoid being Jeff Goldblum in this situation.
What Activities Keep You in Zone 2?
Zone 2 isn’t just for runners. You can reach and maintain that heart rate range through a variety of low-impact and repetitive movements, such as:
- Jogging or rucking
- Rowing
- Biking (Assault bike or road cycling)
- Swimming
- Hiking
The key is keeping it steady, not pushing into intensity. That can feel foreign to those of us that push hard in the gym each day, but trust the process—Zone 2 is where real aerobic development happens.
Why CrossFit Athletes Need Zone 2 Training
We train hard in CrossFit. We lift heavy, we sprint, and we grind through long chippers. But many of us are missing the aerobic base that allows us to recover faster between efforts, last longer in workouts, and support our nervous system during tough training cycles.
Here’s how Zone 2 can help:
- Improves endurance capacity so you don’t fall apart mid-WOD
- Speeds up recovery by improving circulation and flushing out waste products
- Lowers resting heart rate and improves cardiovascular health
- Supports fat metabolism and body composition goals
- Helps you de-stress and build consistency without excessive fatigue
Bonus: The better your aerobic base, the more volume you can handle over time without burning out.
Final Thoughts: Zone 2 Is Your Secret Weapon
Whether you’re gunning for a PR on race day or just want to get better at CrossFit without feeling crushed all the time, Zone 2 training could be a missing piece for you.
It teaches discipline, builds aerobic capacity, supports recovery, and sets the stage for better performance in the gym and in life.
So as you lace up for that next long run—or hop on the rower—remember: easy is effective. Slow down to get better.
