How much
Aim for 150–200 minutes per week split into 3–4 sessions of 45–60 minutes. Walk fast, cycle, row, or hike.
Why it works with a deficit
Low-intensity work rarely raises hunger the way hard intervals do — so the calorie deficit stays intact.
Zone 2 Cardio for Fat Loss and Longevity
April 14, 2026
Zone 2 is a pace where you can hold a conversation — roughly 60–70% of max heart rate. It builds mitochondria, burns fat as fuel, and doesn't wreck recovery.
Set your daily calorie target.
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