Zone 2 Training: Dose, Frequency, and Duration | Iñigo San-Millán, Ph.D. & Peter Attia, M.D. 

Summary: Zone 2 60-90mins 3-4x a week. Dont forget strength training which should be done for the same amount of time.

I cycle to and from work, 45 minutes either way, mostly in zone 2. I get in around 5 hours of zone 2 per week doing just this. This is time that I’d have to spend commuting anyway, so it feels like it’s “free time”.

Weights - Monday Wednesday Friday Zone 2 or fartlek only 30 minutes plus warm up - Tuesday and Thursday 8 X 1 min all out with 2 min rest or some other speed or intervals on Saturday Sometimes I skip a session if I don't feel like it. I'm just a regular guy at 52 and not a fucking warrior going thru midlife crisis. Managed to avoid injuries and still superrfit, like doing more than 50 pushups, 20 pull-ups. Secret is don't overtrain, don't overthink, take a day off when you don't feel like pushing, it's ok 35 hrs/week or some crazy shit I hear...Folks, I know professional athletes that don't train that much

One of my most favourite episodes.

What I've learned over time, is that consistency trumps. I was doing about 90-120mins of training a day and trying to stick rigidly to a training plan, but eventually, I would fail and get frustrated. Life throws you curveballs, and it's impossible to stick to a dedicated plan, family, work, other commitments, etc. Now, I can train 7 days a week, 60mins a day on the trainer, usually at the crack of dawn. Most of my rides are either Zone 2, or Sweet Spot, and it works out very well for me. I couldn't do Sprints or high intensity at that time of the morning, as the body is only waking up. Great podcast, thanks, Peter!

Thank you for the material.

Thank you Iñigo & Peter!

How difficult is it to just say something like: The ideal time and frequency is 4 times a week @ 2 hour sessions (for a total of 8 hours/week) for 5 weeks of zone 2, followed by one week (insert whatever that week should be)? Then you can discuss the range above and below as well as how determine your individual sweet spot…

Awesome discussion. Thanks.

Totally felt what he said about not being able to stand being on the trainer for an hour… that’s why Zwift is so amazing for me.

For most of my life I exercised 5-6 days a week, mixing strength, Hiit, basketball and endurance. Then depression hit me and I almost stopped everything for close to a year. I was so afraid to lose all the muscle and performance I built for decades. Recently I've been feeling better and started training regulary again and to my surprise my physique dont disappear completely, I still look fit compared to general people even though I probably lost more than half of my muscle and performance. Also my body bounced back pretty quickly as well. What I didnt realized during that year I spent 1-2 hours a day taking care of 9 stray cats I adopted and those were definitely a zone 2 exercise 1-2 hours a day, 7 days a week. Im just sharing my experience so people who are very busy, currently not in the best condition, or in a mental struggle and lost all motivation can do this kind of activity. Then when youre back to your own self you would be thankful. Keep fighting everyone, youre stronger than you thought.

80,000 kms on Zwift since April 2016. Plus what I do on the road. State Road race title & other wins… yep, all those long Zone 2/3 Zwift rides work without a doubt.

I got walking golf membership last year and tried to play 3 -9 hole rounds a week. That melted my fat like crazy. Now after watching exercise zone videos, it makes sense

tnx alot doc

Rocking that Senna t-shirt. Respect.

Thank you for doing this

Thanks a lot for this. So the protocol is 1hr to 1hr30mins, 3-5 days per week?

That is a lot of time when you factor in any strength training too. I am retired and think that is a lot time. I am sure people still working and have a children would have major issues meeting that.

I think something really important for people to look into is the bike seat and blood flow. Lasting permanent damage can be caused by restricting blood flow from a seat that is not suited for someone that is heavy. There are seats that can help avoid this.

Have you read Nils van der Poel's essay on how to win a 10k speed skating race? He outlines his 18 month plan, which was mostly based on 35 hours a week of zone 2 training. He published it after winning the Olympic 10k and all the previous 10k races last season, including 2 world records at sea level, which has been unheard of in the last 20 years.

I feel the rower is more of an intense workout, I used to bike then moved to rowing and never looked back. Great content. 👍🏼

Peter, I wonder if W/kg of body lean mass could be an interesting unit to consider for overweight people, in order to target the proper energy system zone 2, as fat mass would add as it was lean mass. Do you think, we should look at body response hence % of max FC or shall we look at power output hence Watts for determining fat max Zone 2? Last but less important curiosity…when we train in zone two, eg. while bicycling, we get surely mitochondrial boost on those major muscles groups utilised, but does this happens to other tissues, muscles, body organs at the same time? Or to get there we should target all major muscles groups in zone 2? And again what does happen to the organs, are they indirectly targeted due to increased energy demand? Thank you for the excellent work.

Electric bicycle is great for this. You can follow the pulse and it stays very constant and can use the assistance level to adjust it.

I retired 8 months ago at age 59.5 after falling off my exercise routine due to the pandemic. BMI was 25, lower muscle tone, muscle cramps on slow bicycle hill climbs, could only do 4 pull ups. Started training alternating days with HIIT hill repeat bicycling (zone 2 and 3) and strength training (push ups and pull ups). Gradually over 7 months, I lost 12 lbs, BMI came down to 23.2, worked up to 40 pull ups in a row (amazing for my age), and now attack the hills out of the saddle. However, I plateaued in weight loss. I recently replaced some hill repeat bike rides with 50-60 minute sessions on a KSports Tennis Rebounder alternating forehand backhand shots with power and footwork with ball feed frequency of every 2 seconds (faster than actual court play). This is pure sustained zone 2 aerobic training with higher breathing rate and sweating but not gasping for breath. In just two weeks, this change allowed me to break through and lose 2 stubborn additional pounds of fat, BMI now 22.9, below my lean high school/college weight yet at my personal best at 40 pull ups in one set at age 60. I believe zone 3 is great for mitochondrial biogenesis (power, athletic performance, and endurance), but alternating with sustained zone 2 training is good for fat burning weight loss. I recommend an alternating combination of HIIT and pure zone 2, as well as strength training. Basically, the HIIT type training I was doing is optimal for building the "engine" (could be done on a treadmill with incline sprinting), whereas pure zone 2 training (steady moderate pace jogging on a treadmill) is optimal for burning through the "fuel" and losing weight. Combinations are good for strength gains, power, endurance, fat burning, and weight loss.

This is such an awesome T-shirt.

I NEVER thought id be able to get my zone 2 ride duration up to what is recommended here. I've been doing structured training for about 6 months indoor trainer. Started with 45 min Zone 2 and I'm now up to 2hrs plus warmup/cool down. *BIGGEST helpers imo* 1) I invested in a good set of bib shorts. 2) I program some intervals into the zone 2 (power still in zone 2) which breaks up the monotony) 3) I listen to audiobooks I'm actually interested in. I don't think I will do Z2 beyond 2 hrs ever though. I do 3 Z2 rides a week. 1 Vo2 workout. 1 Threshold ride.

Damn. How to make a simple truth as complicated as possible.

To be clear, we ought to get an hour of zone 2 training about 4 times a week or more to really see results once we’re already beyond a novice/diseased state? That is quite a bit if you’re trying to get a reasonable amount of resistance and high intensity training in.

Once you get a stent in your heart you get motivated. I do a 55 minute cardio split at 50 minutes zone 2 and 5 minutes zone 5 for 3 X week. Lift to failure 3 X week. Sucks but necessary

I find that getting up at dawn and walking in nature has multiple benefits. I walk briskly, but am still able to talk. It is an investment in life, and I make it a priority.

One of the few Attia podcasts I didn't care for. Man put me to sleep.

Good information, thank you. It would really be nice in conversations like this if we could nail down a clear recommendation (for example, 1.5 hours, 4x/ week) clearly and early in the conversation that would be really great and give some context to all the details.

thankssss

Just walking puts me in zone 2 im in z2 24/7 im a beast

This is what I do on my bike: set my Garmin to record “time in zone 2”, ride to a local long, gradual hill & keep my power in zone 2 (150-200W for me) as I’m climbing. When I get to around 90 minutes accumulated in zone 2, I call it a day. Goal is 2x/wk.

I had a coach tell me years ago that it was absolutely critical when doing Z2 max fat oxidation work to avoid power outputs above that level AT ALL during the workout because once you did the metabolic energy system would move into a higher glycogen burning state and it would not reset just by lowing intensity back down below that threshold again during the same workout, that it would actually take hours to reset. I have not seen this specific aspect of this Z2 training protocol spelled out this way in other literature on the subject and I wonder if you agree?

That's a lot of time to dedicate to this type of training, on top of weight training, sauna, etc... I'd love to hear some ideas on how to fit this into everyday activities. Commuting is an obvious one, but I'm thinking of learning to dance salsa, playing drums, ...

Good topic and 2 points: Since this podcast seems to be geared towards people who are new or re-new in the sport it would be nice if you did not use complex terminology but keeped your wording in Lyman’s terms that a 15 year old would understand. This is not just 2 Doctors having a conversation but 2 doctors trying to make a point to people (re)starting in sport. As an example, people now days use the word “calories” but when you ask them what is a calorie they do no know how to respond. I am very average in sports and jog 6x45mn per week and also row 3x30mm per week. It allows me to lose weight when I need to and also stay fit all year around. If you had told me when I started I needed to run 1.0 to 1.5 hours, 3-5 times per week I would not have started running. I think for anyone starting, 15mm to 30mm per session is a good way to start 2-3 times per week. The “how often“ comes in naturally as one sees improvements. It’s not about results one may have seen in the lab but personal mental, physical and schedule adaptation one needs to incorporate in one’s life, which can take some time (Change). Again, the idea of this podcast is not only to explain Zone2 but also to get people moving and introduce them to what it feels like to be more fit. Running/jogging in Zone2, 80% of the time is my new recent discovery. The other 20% at higher levels to teach my body its potential and subsequently lowering my heart rate in order to run faster when we go back to Zone2. Respectfully of course..

3 times a week , 45 minutes running per session is all I can do At zone 2. Plus weight training in between running days.

What is Zone2 Training a phyisical link? Is this the fatmax Zone or Lack of pyruvat Zone what is meant? Thanks

It's interesting that Dr A says he can't stay in zone 2 out on the road. It does take a bit of focus, but it is mostly just not trying to maintain speed in spite of the grade or wind, or trying to get back up to speed quickly at a light. It's a mistake I have definitely made for most of my life. Just gotta go a little easier.

What if you stager the zone two training as in 4x 15 min as day..... Whould it have the same effect as a straight 1hr session or MUST it be a continuous session to observe all the effects of zone 2 trianing?

Senna shirt! Respect

When 46 got my HR monitored by a chest strap and got it to 192 BPM and was trying to find out my MAX HR and could still move so I guess it wasn't my max. Didn't want to keep running in my house because was alone and thought it could be dangerous to stay alive lol and durp. I was hardyhard not HARD David Goggins would say yesterday lol when while wearing a 30 pound weight vest went up and down 4 stair steps 9 inches high each so 3 feet of distance vertically and derp for 100 trips down and back up 100 roundtrips I guess you could say. It took me about 10 minutes. LOL so not gonna be 4 hours in zone 2 this week just 10 minutes or I'll do some more before Wednesday of next week BUT likely I'll just keep adding 2 roundtrips to that number per week so it's going to be a while(16 years to reach 2 miles of distance ROFL) before length of time is 3 hours doing that. I read research results done back in like the 70's where it was discovered that max heart rate for most people is 220 minus age but for like 15 % of people it's like at least a dozen beats above that number. Mine was obviously 18 above that number but again I could keep moving and just stopped because nobody there to give me CPR or whatever can save the life of someone experiencing that. U never even did much cardio before that day just like for 5 or 10 minutes and didn't get my heart rate above 175 so I guess I'm lucky. Now at 48 my Zone 2 is higher than yours is Peter?!

Hello, I've been listening to your podcasts and youtube videos on zone 2 training and have done my own research. It sounds like this approach works for my goals. I primarily row on a concept2 erg for my cardio....but I ran across this guy on youtube, Travis Gardner who says Zone 2 is not ideal for rowers because it is a power endurance sport. My question is can I still d Zone 2 on a rower if my main goal is to stay in zone 2 for its specific health benefits? In my case, keeping my A1C under control without drugs using diet and exercise.

if you're able to keep track of your recovery through HRV monitoring and using an HR strap to accurately measure the impact the training load has on your body you can train every day provided you don't do particularly gruelling sessions for the sake of Strava glory. :D

Nice Senna t-shirt. As a brazilian I couldn't help notice it.

My issue is timing, rather than having the actual time to train. I want to do all of my training, including zone 2, fasted and my mornings are very busy. Getting 2 sessions in post weight training would go a long way in resolving my morning time crunch issue but I believe I've heard Peter mention that it's not ideal. I could do it post dinner (6-8 o'clock) but that doesn't seem very ideal either. I suppose it would assist with flat lining my post meal insulin though. I'm also wondering how it would affect my sleep?

Love the video. My feet kill me with this much zone 2. I am pretty fit. Do more pull ups and resistance training because as a 68 year old man i can. I tried elliptical, walking in the zone, and 18 minutes hiit per week. With weight lifting i just go to another muscle group. I usually get 10 to 20k steps per day. If i keep up with the Zone 2 my feet kill me till i give up Z2. What are you guys doing? I take anti inflamatories to help with sleep.

Peter, to get fast at a 2 mile (3200m) race, how long should a long run for that be at zone 2. 15km? 20km

Great talks. Which earphones are you using?

It's so confusing how every video on HR zones conflates "zone 2" despite usually talking about the different versions (LTHR, FTP, MHR, MAF). People in every HR zone video comment section seem more confused than they were before they watched! Coupled with HR monitors / measurements still largely being rough estimates and perfectionism not mattering to anyone but athletes. In the mean time I'll just be doing Huberman's Zone 2 definition of any exercise that gets the heart pumping and breathing up just to the point of not being able to speak/nasal breathing for 3+ hours a week. Peter has suggested this as well but tends to get more into the strict lactate threshold version but I don't think it's helping the average person to be confined to wattage on a bike or being overly fixated on numbers, other than time.

I am retired and have the time but not the capacity. Over the past years I have a Hip Replacement, ALIF/PLIF and now recovering from a ruptured achilles surgery 7 months ago. I am literally trying to put Humpty Dumpty back together again. I walk most mornings for 30-45 minutes. Do strength training 3 times a week followed by 20 minutes of intervals. The other days I am try to do 30-40 minutes on the bike at 65-75% . Does splitting up the zone 2 time between walks and bike provide any benefit or does it need to be contiguous?

I seem to find success with running in zone 2? My concern is wear and tear on the body whilst running 6 days a week? I also enjoy a tabata (walk and run) and 4x4 V02 max, 4 min run 4 min rest 4 times

so what he's saying - you have to train at least 3 days a week for an hour or an hour and a half in zone 2 to start being a strong rider? so what then, one intensity session on a weekend? or how many intense sessions do there have to be?

how long does it take to get out of zone 2? I ride with powermeter and I manage to hold that zone2 power quite well. But as mentioned: as soon as you start and stop where I have small peaks into zone 4. only few seconds but they are there. Does the metabolism already change in under 10 seconds or would that be alright? thx =)

Quick question - Would the mitochondrial changes be exclusive to the muscles used in the Zone 2 training? ie. Would Zone 2 training via Swimming help in endurance in Running? Also big thanks for the knowledge - I've started Zone 2 (been a month) myself after years of High Intensity training and have reaped MASSIVE benefits in terms of endurance, recovery, sleep, general overall health via calmness etc. Super stuff!

Dr. Attia, I know you advise 45 minutes of a cardio session remaining in Zone 2 throughout. How would you suggest duration with the input of 60-90 minutes from the speaker’s recommendation?

Weight Training Probably about 75 Minutes Monday, Wednesday, Friday Tuesday, Thursday 15 Minutes Zone 5 then 60 Minutes of Zone 2 Zone 2 is 4MPH at 15% Incline Walk

I understand training in the top of zone2 gives the best adaptations for mitochondria etc. My question is: does training in de middle ol lower parts of zone2 for a longer period (say 2 hours) give the same adaptations as shorter time (1 hour) at the top of zone2?

Is there any info available on zone 1 (recovery zone) and its benefits/influence? I commute daily 2x 50-60 minutes (morning/evening) with an E-bike, but that's often lower than Z2 power and HR.

I'm experimenting with a hack with this that I want to share. Essentially, my problem is that I don't have time to do long stints of training. So I'm micro-dosing it throughout the day. In the morning, I walk the dog and get .5 miles in. Then I go for a walk and get a mile in. Then I start working. During the day, I'll have a meeting so I get on the stationary bike for 30 minutes. At lunch, I do another mile before eating. Then I eat. Then I do another mile. Then at some point in the afternoon, I get a little break and I do another mile. Each time, heart rate in the 110 to 120 range. I'm trying to get to where I'm doing 5 miles a day in little 30 minute blocks. Some AMAZING things have started to happen. I'm sleeping better. My VO2 went up 4 points in a week. I don't need as much caffeine throughout the day. In fact, today is the first day in 30 years that I didn't need a cup of coffee to get the day started. Yesterday I did a 30 minute HIIT session for VO2 Max training. And today I'm back to recovery mode in Zone 2. This is incredible stuff.

Forgive me if someone already answered this but I haven’t seen it in the comments yet..for a guy like me who’s not trying to be an “athlete” just trying to get in shape and stay in shape. Who weight trains and runs 3-4 days a week…should all of my runs just stay zone 2? I have to add I’ve been running for about 4 years and up until like last week..those runs have been zone 3 and 4. I literally just learned about zones and why I haven’t been making as much progress at least when it comes to burning fat.

I have seen 2 differents models with 5 or 7 training zones. In this interview about zone 2, is he talking about a 5 or 7 zones model? I will appreciate if somebody can clarify ? Thanks

Lived in Tokyo where life has you walking at least an hour ( total ) a day, wondering if a lower level of intensity but more volume of activity has the same benefits as strictly zone 2

Excellent video. I’m following the advice and doing four one hour zone 2 sessions a week on Zwift. My question is that during this period of training should I do some high intensity training, and if so how much should I do.

I appreciate the info but to say that 1-1/2 hrs 4+ times/week is doable for most people plus strength training, stretching, HIIT. I appreciate that he’s saying this is what is needed, but most ppl don’t have 9 hrs/wk for this if the work a 40+ hr week and have kids/dogs/spouses. Then it sets ppl up for failure as they say “I can’t do this” and don’t try. Not to mention there’s data about women over 40 having cortisol increases for steady state work over 30-45 minutes.

To estimate my zone 2 without going to a lab what is more accurate, a straight 60-70% of my HRMax (191) or the Karvonen calculation. Big difference for me. Karvonen zone 2 for me is 134-148 and the straight up 60-70% of HrMax is 115-134.

Can zone 2 be used on a rest day as the HR and work is so low?

What is zone one and two training mean ? I'm not an exercise maniac yet lol just getting started been out of the loop for a bit..

How about the studies saying that after 3 hrs of continuous exertion there is no more mitochondrial growth?

Me cycling normally my heart rate (if I’m chilling) is hitting maybe 140-150 but if I’m trying to go a bit faster (having some fun with it) I’m hitting 160-190. It’s hard for me to even hit zone 2 when chilling.

Love the information dude I wanna start cycling more as a way to build my aerobic base since running on the road takes a lot of me What I wanna know is that if I can develop high volume on the bike ... Will that transition into me building a high volume on running as well ?

Should I not eat at. All. After zone 2. After or a small meal is fine. And a little protein is fine. On the day of training.

Impossible to fit all that in with strength training, recovery and living a life

How does heart rate zone 2 correlate to zone 2 power wattage? I’m old school and can’t justify buying a power meter set up. I use a polar heart rate strap. At 63 years of age I have an observed max hr of 161. I have been a competitive cyclist for more than 30 years. Any info appreciated. From Colorado Springs Colorado.

Are calisthenics considered strength training? Thank you for all your knowledge.

Hello Doctors, I have been doing Randonneuring / BRMs for long distances of 200, 300 400 and 600 km. However given the continuous endurance activity, I am wondering about what impact it has on my heart and overall cardiovascular health in both short and long term. Thank you for your valuable inputs in advance!

I was looking for guidance and all I got was confusion. Currently I work out virtually every day for between 30 and 90 minutes. If one does Zone 2, 4 days a week, it only leaves 3 days to do other stuff, including strength and other aerobic work. Further, Dr Inigo said doing Zone 2 training only twice a week would not be very beneficial. Half of my workouts are HIIT cardio or combined HIIT cardio plus strength training. The other half are more traditional cardio, but often I creep above Zone 2 (can carry on a conversation) and get into Zone 3 (can talk but a sentence at a time). My thought was to do two strict Zone 2 workouts a week (duration 60 to 90 minutes) to replace one of my HIIT workouts and one of my traditional cardio workouts. Strict Zone 2 on a spinning bike, elliptical machine, or stair machine is pretty boring. So if I have to do that 4 times a week to reap the benefits, and have only 3 days for more fun stuff, I doubt I'll be able to stick to it.

Staying in zone two around my area is super tough. Smart trainer net flix is way to go. Got 4 kids two rides a week is pushing it. Unless I give up sleep. I got to sleep.

This San Millian doc is quite reticent to give his expertise

How is Zone 2 for BDNF/NTF levels?

Great content here ! When I am trying to do zone2 training, I try my hardest not to go over (not to fall in the trap of having a zone1/zone3 training and zone2 only in avarage) but when I look at the time in zones, Z1 is always the higher one, unless I am on the trainer. On the road I find it hard to keep in zone2 unless I am on a steady climb, for undulating terrain, it is always z1/z2. Will I also get the benefits here ? If I understood correctly high lactates ruin the effects, but some time in z1 should not hurt ? (Maybe makes the need for longer rides though). Is my understanding correct, or do I really need long steady z2 intervals ?)

What is you do 1h zone 2 in the morning + 1h zone 2 later afternoon ?

Difference between Z2 heart rate and z2 power training? If doing z2 power does my HR matter and vice versa

So I guess if your warm up is too intense as sometimes is recommended then you have lost the zone 2 window? Is that right?

Is it better to do z2 (indoor 45min.) first thing in the morning fasted state or is that counter productive.

Is the zone2 training come back and wy? I now 30 jears ago i was already training in zone2 a part for the ironman Great video thanx for that!

I would love to hear Dr. Attia’s response to the following criticism. He has stated that zone three and zone for our basically worthless but this would be the average zone of a game of basketball for example. Making a game of basketball then essentially worthless from a cardiovascular standpoint. Is that the case? Is it really that we should be going so slow that back in the day our coach would have said we were phoning it in and that anything between this pace and a flat out run for your life is worthless.? Or is it just that we haven’t figured out how to measure the health benefits of zone three and zone for?

Will zone 2 help you heal the muscles while working out with weights?

Good information that applies to 1% of the population who’s willing to dedicate >4hrs/wk to aerobic exercise

So If I have to pass a vo2max test in 6 weeks, and I'm fairly under trained with a vo2max currently of 44 and I need to hit 48-50. Should I do 3 days a week of 60 mins zone 2 and 3 days a week of Sprints/ intervals?

but zone 2 on a 5 or 3 zone model ? isn't this opposite to Seiler's polarized observations ?

How do you transfer this to running

What is the definition of Zone 2? I wish they started with that.

I'm a little thick. I didn't fully grasp what he's saying. My understanding is that the goal would be 60-90 minutes of Zone 2, six times a week? But doing four days is good enough? My other question is, does it have to be in one chunk? I easily get 60-90 minutes a day of Zone 2 but not in a single block.

Can you summarise what he had to say about the dose, frequency and duration?

More is always better! (within reason of course)

Is this specifically endurance or is this for fat burn?

No shortcuts 15-30 hours per week Z2. You will see massive gains. Sleep, good quality protein snd low stress.