When you think about cardio, what comes to mind?

Sweaty sprints? Heart-pounding HIIT? Collapsing into a puddle after a spin class?

While those all have their place, there’s one quiet, steady, low-key kind of cardio that holds real superpower status… and that’s Zone 2.

Think of your cardio system like a house —you wouldn’t build a second floor without a solid foundation. Zone 2 is that base. It builds the aerobic engine that powers faster runs, better recovery, and long-term performance.

It’s not just a beginner tool—it’s the primary training zone for elite endurance athletes across sports. And bonus? It’s low-impact, sustainable, and surprisingly enjoyable.

Zone 2 refers to the heart rate range where your body is working aerobically—using oxygen efficiently without hitting high effort levels. You can still talk, breathe through your nose, and sustain movement for a while.

Training in this zone improves your ability to burn fat as fuel, increases mitochondrial efficiency (your cells’ energy factories), and builds a bigger, stronger engine over time.

Zone 2 Benefits for Dog Sport Handlers:

• Improves fat-burning and energy efficiency
• Supports quicker recovery between runs
• Boosts stamina across multiple classes or trial days
• Helps you stay sharp and strong by Day 3

Most systems break heart rate down into five zones:

• Zone 1: Very easy (50–60% of max HR) – active recovery, gentle walks.
• Zone 2: Easy/moderate (60–70% of max HR) – steady, aerobic, efficient.
• Zone 3: Moderate/hard (70–80% of max HR) – sustainable but effortful.
• Zone 4: Hard (80–90% of max HR) – uncomfortable, used in intervals.
• Zone 5: Max effort (90–100% of max HR) – sprints, not sustainable.

A quick way to estimate your max heart rate is:
220 – your age = Max Heart Rate

Then multiply that number to find your Zone 2 range:

• Low end: Max HR x 0.60
• High end: Max HR x 0.70

Example: A 40-year-old would have a Max HR of 180
Zone 2 = 108 to 126 beats per minute

Even without tech, you can go by feel:

• Can you breathe through your nose?
• Can you hold a conversation without gasping?
• Does it feel like you could keep going for a long time?

If yes — you’re likely in Zone 2!

Zone 2 is:

• Low impact: Meaning it’s kind to joints
• Reduces stress: Doesn’t spike cortisol like intense workouts
• Sustainable: Easy to be consistent
• Resilience-building: Sets you up for long-term performance

As we enter peri-menopause and menopause, our bodies experience a significant shift. Hormones like estrogen and progesterone decrease, which affects everything from metabolism to mood regulation.

One of the biggest changes during this time is how the body reacts to stress. During menopause, the body’s ability to handle stress declines, and intense physical stress can trigger increased cortisol levels — the “stress hormone.”

This makes Zone 2 even more important for those navigating this life stage. Because Zone 2 training is low-intensity and aerobic, it won’t push your body into a stress response.

Instead, it helps to lower cortisol, balance hormones, and reduce overall stress levels, making it an ideal form of exercise during peri-menopause and menopause.

Our All-Access Pass gives you everything you need to build a stronger, more resilient body—while reducing stress and boosting happiness.

🔹 Beginner (New to exercise or returning)

• 3x/week, 20–30 minutes
• Walk briskly, cycle casually, or use an elliptical
• Focus on consistency, not duration

🔹 Intermediate (Already active)

• 4–5x/week, 30–45 minutes
• Start to include longer sessions on weekends
• Mix up walking, cycling, rowing — stay in Zone 2

🔹 Advanced (Training for performance or recovery)

• 5–6x/week, 45–90 minutes
• Use Zone 2 as your recovery from high-intensity days
• Incorporate heart rate tracking for precision

No matter where you’re starting from, Zone 2 is adaptable to your current fitness level.

Cardio doesn’t have to mean pounding pavement. Here are enjoyable, low-impact ways to zone in:

• Brisk walking with your dog — leash up and explore new trails
• Uphill treadmill walking — add incline, not speed
• Cycling — outdoor or indoor, it’s easy to control intensity
• Rowing machine — great for full-body low-impact work
• Swimming — amazing on joints and naturally aerobic
• Rebounding (mini trampoline) — fun and joint-friendly!

Low impact doesn’t mean low reward. It just means your joints and nervous system will thank you.

Zone 2 cardio isn’t flashy. It won’t give you instant sweat-dripping satisfaction. But what it will give you is resilience, energy, and a base strong enough to support whatever fitness goal you chase next.

Whether you’re running agility courses, keeping up with kids, or chasing your next 5K PR — Zone 2 is your hidden weapon.

Our All-Access Pass offers a comprehensive plan and ongoing support to help you build sustainable, effective cardio—one step at a time, with guidance every step of the way.