Friday 5th Jan, 2024
Zone 2 Cardio:
5 mins >3 hours, pick your modality and duration
Start with as little as 5 or 10 minutes. If 5 minutes at Z2 is too much, start with holding Zone 1 for 5 or 10 minutes. Feel free to out at zone 2 for a while, then drop down into zone 1.
If you have one, use a heart rate monitor. We suggest you increase volume or intensity by no more than 10% per week.
Find zone 2 by using this formula:
(220- your age) x 0.5 for the bottom of zone 2
(220- your age) x 0.6 for the top of zone 2
The other way is to aim to hang out around 180bpm – your age.
If you need a recovery day, drop the intensity to zone 1
If doing a long zone 2 effort is too monotonous do rounds of 10 minutes of cardio, 300m heavy Farmer’s walk. You are welcome to change the cardio modality each round.
Photo by Youcef Chenzer @youcef.chenzer