Long Zone 2 Cardio:
For improved: Brain, heart, lungs, immune system, metabolic health etc. we could go on.
5 mins > many hours, pick your modality and duration.
If you find this too tedious, then mix up your modality. Start with 10 mins row, 10 mins bike, 10 mins run and you've got a half hour of Z2. Listen to music or a podcast.
We are aiming to build up to between 3 and 5 hours a week of Zone 2, this is the point of maximum health return. Beyond 5 hours of Z2 a week, you'll get performance benefits, but the health benefits plateau or even reduce. Doing a single long workout has the benefits of getting it done and leaving the rest of your week free for other training.
If you have one, use a heart rate monitor (HRM). Without one, you will probably work too hard.
Aim to increase volume by 10% per week, but no more.
Keep the intensity in zone 2.
Find zone 2 by using this formula: (220- your age) x 0.6 for the bottom of zone 2 (220- your age) x 0.7 for the top of zone 2
Photo by <a href="https://buff.ly/456OEAz">lucas Favre</a> on <a href="https://buff.ly/456OEk3">Unsplash</a>
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