Zone 2 training is steady, moderate exercise at roughly 60 to 70% of your maximum heart rate, where you can still talk in short phrases. People often estimate maximum heart rate as 220 minus their age and check effort with the talk test. Zone 2 sessions count towards the NHS target of 150 moderate minutes a week.
Zone 2 training has gone from a phrase used by endurance coaches to something you'll hear in running clubs, cycling groups and on fitness apps. The idea behind it sounds reassuringly gentle: you spend time exercising at a steady, comfortable effort rather than pushing hard every session.
I've put this guide together from the NHS physical activity guidelines and a sports medicine explainer from University Hospitals in the US. It's general information, not a personal training plan. If you've got a heart condition, take medication that affects your heart rate or haven't exercised for a long time, speak to your GP before you change your routine.
Heart rate zones and where zone 2 sits
Heart rate zones are a way of grouping exercise effort by how close you are to your maximum heart rate. A common five-zone model, as described by sports medicine specialist Dr Laura Goldberg of University Hospitals, looks like this:
| Zone | Share of maximum heart rate | What it might feel like |
|---|---|---|
| Zone 1 | 50 to 60% | Low intensity, such as a brisk walk |
| Zone 2 | 60 to 70% | Moderate intensity, such as light jogging |
| Zone 3 | 70 to 80% | Moderate to high, such as steady running or cycling |
| Zone 4 | 80 to 90% | High intensity, such as sprinting or hard intervals |
| Zone 5 | 90 to 100% | Short bursts of very high intensity |
So zone 2 is the second-lowest band: steady, conversational effort that you could keep up for a good while. Different coaches and devices draw the boundaries slightly differently, so use any zone chart as a guide rather than a strict rule.
Estimating your zone 2 heart rate
The most common shortcut is to estimate your maximum heart rate by subtracting your age from 220, which is the method the University Hospitals article gives. You then take 60% and 70% of that number to get a rough zone 2 range.
Here's a worked example for a 40-year-old, using simple arithmetic:
- Estimated maximum heart rate: 220 minus 40 equals 180 beats per minute.
- 60% of 180 is 108 beats per minute.
- 70% of 180 is 126 beats per minute.
- So their rough zone 2 range is about 108 to 126 beats per minute.
It's only an estimate: the article describes it as an approximate maximum, and your own heart may not match the formula. If you take medication or have a heart condition, a GP or cardiac team can advise on the range that's right for you.
The talk test for zone 2 effort
You don't need a watch or chest strap to find zone 2. The University Hospitals article describes a simple talk test: in zone 2 you can still talk, speaking three to five words without taking a breath. Once you move into zone 3, conversation becomes difficult.
The NHS uses a similar check to tell moderate activity from vigorous activity. During moderate activity you can still talk but you can't sing the words to a song. During vigorous activity you won't be able to say more than a few words without pausing for breath. Zone 2 sits at the moderate end of that scale.
Zone 2 training examples
Almost any steady aerobic activity can be done at zone 2 effort. Many of the moderate activities the NHS lists fit naturally:
- Brisk walking, including walking uphill if you're fitter.
- Easy jogging at a pace where you can still talk.
- Cycling at a steady pace on the flat or an indoor bike.
- Swimming gently with steady breathing.
- Hiking, dancing or aqua aerobics.
The key is keeping the effort steady. If you find yourself gasping on hills, slow down or walk until your breathing settles.
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How zone 2 fits the NHS activity guidelines
The NHS recommends that adults aged 19 to 64 do at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous activity. It suggests spreading this across four to five days a week, or every day, and adding strengthening activities that work all the major muscles on at least two days a week.
Because zone 2 is moderate effort, steady sessions can count towards that 150 minutes. Many people mix in some harder work too. If you want to understand the opposite end of the scale, I've explained what HIIT is and how short, hard intervals differ from steady cardio.
Why people choose zone 2 training
- It's a comfortable starting point. The University Hospitals article describes zone 2 as a good place to begin a new exercise programme and for cardiovascular health.
- It's easier to recover from than very hard sessions. Dr Goldberg notes that high-intensity work needs recovery time, and that more intensity doesn't always mean better results.
- It suits a wide range of activities, from walking to cycling.
- It's sociable: you can usually chat to a friend while you do it.
Food matters for steady sessions too. If you'd like a simple overview of fuel, my guide to macronutrients covers carbohydrate, protein and fat.
Zone 2 mistakes and safety checks
- Going too hard. Many people drift into zone 3 without noticing. Use the talk test and ease off if you can't speak a short sentence.
- Trusting one number blindly. The 220 minus age formula is a rough estimate, so combine any number with the talk test and how you feel.
- Ignoring warning signs. If something feels wrong, such as chest pain or feeling faint, stop and get medical advice.
- Skipping a check-up. If you have a heart or lung condition, high blood pressure or another health concern, talk to your GP before you start a new routine.
Sharing fitness know-how
Good coaching advice helps people move more safely and enjoy it more, and it's worth sharing when it comes from qualified people.
Coaches and trainers who write can find fitness sites that take contributor articles.
Frequently asked questions
What heart rate is zone 2?
In a common five-zone model, zone 2 is 60 to 70% of your maximum heart rate. Many people estimate maximum heart rate as 220 minus their age, though it varies between individuals.
How do I know I'm in zone 2 without a monitor?
Use the talk test. In zone 2 you can still talk, speaking three to five words without taking a breath. If conversation gets hard, you've probably moved into zone 3.
Is brisk walking zone 2?
It can be, depending on your fitness. The NHS lists brisk walking as moderate activity, and zone 2 sits in that moderate range.
Does zone 2 count towards the NHS guidelines?
Yes. Zone 2 is moderate intensity effort, and the NHS recommends at least 150 minutes of moderate activity a week for adults aged 19 to 64.
Should I see a doctor before starting zone 2 training?
If you have a heart condition, take medication that affects heart rate or have other health concerns, speak to your GP first. They can advise on a safe level of effort.
