How Long Should I Exercise In Zone 2?
Great question! No one knows the optimal dose for Zone 2, but here are some guidelines:
- A beginner should shoot for 1.5 to 2.0 hours per week. Gradually work up to 30–45 minutes per session if possible.
- As your fitness improves, continue to build up gradually over a period of weeks to months. If you can get up to 2 hours of Zone 2 per week, you will see measurable benefits.
- The optimal dose of Zone 2 is most likely around 3–4 hours per week.
- While you probably can’t do too much Zone 2 training, at some point, the time you spend on Zone 2 exercise needs to be balanced with your lifestyle as well as your health and fitness goals.
How Do I Know If I’m Getting Fitter?
In Zone 2 you don’t get nearly as tired as you would with a more intense workout. So, it can be hard to know if your fitness is improving.
Here are some ways to monitor fitness improvements:
- If you are using a heart rate monitor, you will notice you can workout at a higher intensity (e.g., walk faster) even as your heart rate stays in Zone 2.
- You will notice that you can cover more distance in the time you spend exercising.
- You’ll also notice that you are able to workout at a higher intensity for the same level of exertion.
It takes time to improve your fitness. Also, fitness improves in steps. Meaning, there will be periods when it seems like you’re not getting better—then suddenly you’ll see a big jump!
Working with your coach on your fitness plan is the best way to dial in Zone 2!
