Mar 23 • 🏋️♀️ Fitness & Training
Zone 2 Cardio: The Boring Exercise That Extends Your Life
Zone 2 cardio is the single most impactful thing you can do for longevity. It's also the most boring. But here's why it matters.
What is Zone 2? It's the intensity where you can maintain a conversation but it's slightly uncomfortable. Typically 60-70% of your max heart rate.
For most people: walking uphill, easy jogging, cycling, rowing, or swimming at a relaxed pace.
Why it matters: • Improves mitochondrial function — your cells literally produce energy more efficiently • Builds your aerobic base — makes everything else easier • Reduces resting heart rate • Improves insulin sensitivity and metabolic health • Reduces all-cause mortality by up to 40% (per multiple large-scale studies)
How much do you need? Peter Attia recommends 3-4 hours per week. That sounds like a lot, but: • Walking counts • Cycling to work counts • An easy weekend hike counts
The mistake people make: going too hard. If you're gasping, you're in Zone 3-4 and you're missing the benefits.
Simple test: Can you hold a conversation? You're in Zone 2. Can you only say a few words? Too hard.
I do 3 sessions of 45 minutes per week — usually walking on an inclined treadmill or easy cycling.
Do you currently do any dedicated Zone 2 work?
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Zone 2 Cardio: The Boring Exercise That Extends Your Life
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