What is Zone 2 training, and why is it good for longevity?
Zone 2 is a low-intensity aerobic training zone — roughly 60–70% of your maximum heart rate, an effort you can sustain while still holding a conversation. Training here builds your aerobic base and mitochondrial function, which underpins endurance, metabolic health and long-term cardiovascular fitness. It's a cornerstone of longevity-focused training precisely because it's sustainable and low-stress.
How to find your Zone 2
A simple gauge is the 'talk test': Zone 2 is the highest effort at which you can still speak in full sentences but not sing. By heart rate it's roughly 60–70% of max, though the exact number is individual. The point is steady, easy-to-moderate cardio — most of your weekly volume should live here, with only a little time in the higher zones.
How Vita supports Zone 2 work
Vita reads your heart-rate zones from Apple Health and WHOOP, so you can see how much of your training is genuinely aerobic base work versus high intensity. Over time this feeds your VO₂max and Body Age trends, letting you see how consistent Zone 2 volume translates into a fitter, 'younger' cardiovascular system.
FAQ
How much Zone 2 should I do?
A common target is 150+ minutes a week of easy aerobic work, often split into a few sessions. Most endurance plans keep the majority of volume in Zone 2 and reserve a small share for harder efforts.
How do I know I'm in Zone 2?
Use the talk test — you can hold a conversation but not sing — or watch your heart rate stay around 60–70% of max. An Apple Watch or WHOOP shows your zones live.
Does Zone 2 improve VO₂max?
It builds the aerobic base that supports VO₂max, though adding some higher-intensity intervals raises VO₂max faster. The two complement each other.