Weekly Zone 2 Cardio Minutes — Am I Normal?
Total time at conversational pace (Zone 2 HR) over the last 7 days.
How much Zone 2 per week is the right target?+
Attia's prescription is 180–240 minutes per week split across 3–4 sessions of 45–60 minutes each. San Millán (the researcher who popularized Zone 2 for healthspan) puts the threshold at 150+ minutes for a mitochondrial response. Below ~90 min/week the adaptation signal is weak.
What counts as Zone 2?+
Conversational pace — you can speak in full sentences but not sing. Heart rate roughly 60–70% of HRmax, or below the first lactate threshold (~1.7–2.0 mmol/L blood lactate). Cycling, rucking, brisk incline walking, slow rowing, easy running all qualify if you stay in the band.
Does walking count as Zone 2?+
For most adults, no — flat walking sits below Zone 2. Brisk walking on an incline (5–10% grade) or fast walking with poles usually does. Check your wearable's HR zones.
Is HIIT enough — do I need Zone 2 too?+
You need both. HIIT raises VO2 max ceiling; Zone 2 builds the mitochondrial base that fat oxidation and substrate flexibility depend on. The standard 80/20 split: 80% Zone 2 volume, 20% high-intensity work.
How do I know my Zone 2 zone?+
Fastest method: use the Zone 2 Heart Rate Calculator (linked below). Most accurate: a lab lactate test. Watch defaults (Garmin, Apple) often run a bit high; if you can't speak comfortably, you're above Zone 2.
How much Zone 2 per week is the right target?
Peter Attia's standard prescription is 180–240 minutes per week, split across 3–4 sessions of 45–60 minutes each. Iñigo San Millán (the researcher whose lab popularized Zone 2 for healthspan) puts the threshold at 150+ minutes for a mitochondrial response and 240+ for endurance athletes. Below ~90 minutes/week the adaptation signal is weak — mitochondrial biogenesis and fat-oxidation capacity barely move.
The dose matters more than the modality. Cycling, rucking, brisk walking on an incline, slow rowing, and conversational-pace running all count as long as your heart rate stays in your Zone 2 band (roughly 60–70% HRmax, or below the first lactate threshold — about 1.7–2.0 mmol/L blood lactate if you measure).
See how you compare.
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