Slow down aging with slower training

Elite athletes spend the majority of their training doing things that most people think have no effect on their body.  From easy recovery runs, to light cycling or swimming, athletes will often train not to get the most exertion out of their body but rather to build a healthy foundation from structured, focused light training.

This is Zone 2 training, and it’s not just for elite athletes.  

It’s the type of movement that won’t leave you drenched in sweat but at the same time it’s the type of movement that can quietly rewire your body for long term health.

Zone 2 training boosts metabolism, builds cellular level energy, and protects your brain and heart as you age, or simply put, how everyday people add years to their life.

When it comes to your longevity, it’s really about slowing down.

What exactly is Zone 2 training?

Zone 2 training is a form of low-intensity cardio where your heart rate stays in a specific range - about 60–70% of your max heart rate. At this pace, you can still hold a conversation, but your breathing is elevated, and you're lightly sweating.

It’s not meant to be exhausting. In fact, it should feel almost too easy. But under the surface, it’s training your body to burn fat efficiently, build endurance, and optimize cellular energy systems.

This is the zone where your body prefers fat as fuel and your mitochondria (the energy producers in your cells) are pushed to work smarter, making it one of the most effective tools for long-term health and performance.

Zone 2’s laundry list of unlocks

Cardiovascular health - Zone 2 training strengthens your heart, lowers blood pressure, and improves circulation, maintaining an efficient cardiovascular system.

Mitochondrial function - Your mitochondria volume and performance boosts through zone 2 training, enhancing your energy levels, which leads to better recovery and slower aging.

Metabolic flexibility - Lower intensity cardio teaches your body to burn fat efficiently, helping improve your endurance with less fat storage.

Inflammation Control - Zone 2 training is highly effective in reducing chronic inflammation, lowering markers like CRP, while promoting a healthier immune response.

Insulin sensitivity - Improved blood sugar management, reduced risk of insulin resistance, as well as type 2 diabetes and energy crashes all come from Zone 2 training.

Cognitive health - Low intensity cardio is a driver for improved blood flow to the brain, supporting memory, mood, and mental clarity.

Muscle preservation - As you age, Zone 2 training is exceptionally helpful with preserving lean muscle, especially when paired with strength training.

Weight management - Zone 2 also encourages fat loss while maintaining muscle, making it easier to manage body composition over the long term.

How to know when your training is keeping you in the zone

You’ll know you’re training in Zone 2 when:

• You can talk, but not sing, while training

• Your heart rate is about 60-70% of your max (approximately 180 minus your age)

• You’re working, but not struggling

Start with 45-60 minutes, 2-4 times per week, or even more if you’re trying to build an endurance base.

And then get your training in through...

• A brisk walk outside or on a treadmill

• Low-resistance cycling or rowing

• Hiking

The easiest way to stay consistent with Zone 2 training is to stack it with things like podcasts, audio books, or phone meetings - essentially things you do while getting movement in.

Further perspective: Eliud Kipchoge, highly regarded as one of the greatest runners of all time having the only sub 2 hour marathon time in the world, amongst all his other accolades, typically stays in and around Zone 2 for the majority of his training:

80% Tuesday, Thursday, Saturday

50% Monday, Wednesday, Friday, Sunday

Common mistakes with Zone 2

While Zone 2 training may look “easy”, a lot of people still underestimate it or skip it entirely, however here’s why that’s a mistake:

• It’s not just for beginners, elite athletes spend up to 80% of their training in Zone 2

• Sweating more from movement doesn’t necessarily mean more benefit, consistency over intensity

• You don’t need any fancy gear, just something basic to track heart rate or the “talk test”

• Too much HIIT without Zone 2 can burn you out faster than actually building you up

Stacking for bigger longevity wins

Zone 2 training is already powerful on its own however it can also be a longevity multiplier when paired with the right habits.

Pair with strength training 2–3x/week to preserve muscle and protect bone density

Add sauna sessions post-cardio to boost circulation, detox, and heart health

Do fasted Zone 2 in the morning 1–2x/week to increase fat oxidation and metabolic flexibility

Prioritize quality sleep and clean nutrition to reduce inflammation and speed up recovery

Consider cold exposure on off days for recovery and metabolic resilience

Think of Zone 2 like compounding interest for your body. Each session is a small deposit further building your foundation for everyday life without being held back by preventable issues.

Longevity is one those things that isn’t built overnight - it’s built from the easy paces, the quiet workouts, or just the days you show up even when it doesn't feel like much is happening.

TLDR TRIO

📈 Improves heart health, brain function & fat metabolism

✅ Burns fat without burning out

⌛ 2-4 low-intensity sessions/week is all you need