Categories / HIIT & conditioning
Zone 2 Training
Long, easy aerobic sessions at conversational effort.
How to start
Do easy cardio (brisk walking, cycling or jogging) at a pace where you can hold a conversation but not sing, for 30 to 45 minutes.
How to progress
Add 5 to 10 minutes every couple of weeks, to a total of about 3 hours a week. Keep the effort easy.
What the evidence says
Evidence: limited
We found no trials of this particular format. Zone 2 means steady easy aerobic exercise, which is covered by the general physical activity guidance: the WHO recommends 150 to 300 minutes of moderate activity a week. We did not find trials of the zone 2 label specifically.
Take care: Safe for most people. Build up gradually if you are new to exercise.
Sources
12-week starter plan
Mostly easy sessions. If you can only talk in short phrases, slow down.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 6 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Use the talk test.
- Go slower than you think.
- Choose an activity you enjoy.
Common mistakes
- Going too hard.
- Skipping sessions.
- Ignoring the pace.
Kit and cost
Free to low Approximate UK prices.
- Trainers
- A heart rate monitor (optional)
- A bike or treadmill (optional)
Frequently asked questions
What is zone 2?
An easy aerobic effort where you can talk in full sentences.
How long do I need?
Guidelines suggest 150 minutes or more of moderate exercise weekly.
Do I need a heart rate monitor?
No. The talk test works well.
Good for: Heart & fitness Endurance Weight loss
Compare with similar options
| Zone 2 Training | 7-Minute Workout | Circuit Training | Boot Camp | |
|---|---|---|---|---|
| Typical session | 60 min × 3/wk | 7 min × 5/wk | 45 min × 3/wk | 45 min × 3/wk |
| Effort | ●●○○○ | ●●●○○ | ●●●○○ | ●●●●○ |
| Cost | Low cost | Free | Low cost | Moderate cost |
| Equipment | Basic kit | No equipment | Basic kit | Basic kit |
| Impact | Low impact | Medium impact | Medium impact | Medium impact |
| Fitness needed | Any level | Any level | Some fitness | Some fitness |
| Evidence | limited | limited | limited | limited |