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GQ Article - Is Zone 2 Cardio really better for you?
Posted on 2/19/26 at 4:53 pm
Posted on 2/19/26 at 4:53 pm
LINK
Interesting recap of how Zone 2 became popular and some recent research into its effectiveness. Here's what I think the article misses - most proponents of Zone 2 don't recommend it as the focal point of a fitness regimen. Rather, my understanding has always been that Zone 2 is a more-effective and sustainable pairing with strength training (especially hypertrophy-focused strength training) vs. HIIT or other high-intensity training. But I'm definitely open to evidence that indicates otherwise.
Interesting recap of how Zone 2 became popular and some recent research into its effectiveness. Here's what I think the article misses - most proponents of Zone 2 don't recommend it as the focal point of a fitness regimen. Rather, my understanding has always been that Zone 2 is a more-effective and sustainable pairing with strength training (especially hypertrophy-focused strength training) vs. HIIT or other high-intensity training. But I'm definitely open to evidence that indicates otherwise.
7
Posted on 2/19/26 at 7:13 pm to NWHoustonTiger
There is a point of cardio to which is starts greatly increasing your appetite and starts requiring recovery time. I think the sweet spot is getting as close to that point without exceeding it
Im not super familiar with zones but it seems to imply that zone 2 is distance running/jogging. I dont think this type of exercise is worth the wear and tear for anything other than competing in distance running
Im not super familiar with zones but it seems to imply that zone 2 is distance running/jogging. I dont think this type of exercise is worth the wear and tear for anything other than competing in distance running
This post was edited on 2/19/26 at 7:17 pm
Posted on 2/19/26 at 7:48 pm to scottydoesntknow
quote:
Im not super familiar with zones but it seems to imply that zone 2 is distance running/jogging. I dont think this type of exercise is worth the wear and tear for anything other than competing in distance running
Also those sweet sweet endorphins. When they hit you literally feel at peace.
Posted on 2/19/26 at 7:53 pm to NWHoustonTiger
Problem is wrist based heart monitors are not reliable. I just run at a comfortable pace for easy runs, have never looked at heart rate.
Posted on 2/19/26 at 8:45 pm to Odysseus32
quote:
quote:Im not super familiar with zones but it seems to imply that zone 2 is distance running/jogging. I dont think this type of exercise is worth the wear and tear for anything other than competing in distance running Also those sweet sweet endorphins. When they hit you literally feel at peace.
Yeah if youre someone that gets that endorphin rush and it gives you that mental and general well being effect, absolutely. I think that is highly genetic though. I have never once got that
Posted on 2/19/26 at 8:50 pm to 1999
quote:
Problem is wrist based heart monitors are not reliable. I just run at a comfortable pace for easy runs, have never looked at heart rate.
Also in my experience: "zone 2 cardio" especially as it relates to running is waaaaaay too over prescribed to newer runners. When someone is first starting out they are not going to be able to truly do "zone 2" training... It takes time and experience to learn what "zone 2" means for yourself, lots and lots of experience.
I always just tell people to run when they can and try to enjoy it, because once you stop enjoying it you've probably pushed yourself into "gonna get injured" zone
Posted on 2/19/26 at 9:34 pm to 1999
quote:
Problem is wrist based heart monitors are not reliable. I just run at a comfortable pace for easy runs, have never looked at heart rate.
Do any of you run with chest straps? It's simple and easy to get an accurate heart rate with them. I don't even notice mine.
Posted on 2/19/26 at 9:55 pm to BaddestAndvari
Zone 2 is prob good for general health benefits and to keep people running but if you wanna get fast you gotta run fast sometimes.
This post was edited on 2/19/26 at 9:57 pm
Posted on 2/19/26 at 9:57 pm to NWHoustonTiger
The goal for anyone is to maximize their training load for the time they have available. Training load is a product of time and effort. Got a lot of time? High effort + high time can lead to fatigue and burn out. Low effort and low time will probably not be enough load to stimulate any adaptations on an athlete who is well trained. If I only have 45 minutes to do cardio, 45 minutes of Zone 2 cardio probably isn't going to move the needle very much.
Posted on 2/20/26 at 4:49 am to scottydoesntknow
quote:
starts requiring recovery time
Agree with this especially if done after a intense free weight workout. I do 35 mins on treadmill at 15% incline and 3.1 speed and sometimes wonder if it’s overkill and should just back it down to like 10% incline and 2.8 speed and get basically same results with less strenuous effort.
Posted on 2/20/26 at 6:03 am to ronricks
Tell that to Tadej Pogacar
Posted on 2/20/26 at 7:59 am to gmrkr5
quote:
Tell that to Tadej Pogacar
Tell him what? I have no clue who that is.
Posted on 2/20/26 at 8:34 am to NWHoustonTiger
quote:
Low-intensity work becomes crucial for people with high training loads, like those running a marathon or preparing for Hyrox, to balance recovery and performance. “The intensity zones are mostly good for managing the stress of training and putting it all together,” says Seiler. But zone 2 may not be as important for people who aren’t training hard in the first place. If you’ve only got a few hours a week to exercise, higher-intensity work might get faster benefits, says Gurd. Seiler agrees: “If you’re only training two or three times a week, you can get away with quite a lot. You’re not going to do anything dangerous to your body because you’ve got these rest days in between.”
I agree with this. Zone 2 should be part of any serious training program.
Posted on 2/20/26 at 9:04 am to ronricks
quote:
Agree with this especially if done after a intense free weight workout. I do 35 mins on treadmill at 15% incline and 3.1 speed and sometimes wonder if it’s overkill and should just back it down to like 10% incline and 2.8 speed and get basically same results with less strenuous effort.
Yeah its gonna be highly individual. I personally think cardio is something I should be able to do every single day if I wanted. If I hit the incline too hard(I have before) and I was feeling it the next day to a point where I didnt wanna do it, I dial it back some.
HIIT in the gym is just a no go for me. It burns lots of calories sure but it just makes me very hungry and totally defeats the purpose when I have to suffer with hunger. If im gonna do high intensity exercise, its gonna be tennis or something that is actually fun. Good cardio for me blunts by hunger
This post was edited on 2/20/26 at 9:06 am
Posted on 2/20/26 at 9:36 am to NWHoustonTiger
I'm mainly coming from the gravity mountain biking world, but Zone 2, at least in that world, is usually considered how you establish your "base" fitness in the offseason with the Zone 2 tapering down as the season nears (though perhaps not entirely disappearing) and more performance-specific workouts (sprints, intervals, etc..) ramping up. Then once you get into the season, it's more about maintenance and recovery.
Posted on 2/20/26 at 9:46 am to scottydoesntknow
quote:
Yeah if youre someone that gets that endorphin rush and it gives you that mental and general well being effect, absolutely. I think that is highly genetic though. I have never once got that
I was about to call BS on this and then looked it up. I didn't know that it was genetics, I was sure it was just finding the sweet spot of the right HR and duration.
Learned something new.
Posted on 2/20/26 at 3:15 pm to NWHoustonTiger
Zone 2 is a mind frick at times. But if you stay consistent with it on long runs, it pays dividends.
When I was doing a lot of running, we had a track day, tempo day, distance day, and recovery runs. Distance and recovery were Zone 2 base. Distance runs would sometimes push to Zone 3 depending on distance/temperature/humidity, but never on the recovery.
When I was doing a lot of running, we had a track day, tempo day, distance day, and recovery runs. Distance and recovery were Zone 2 base. Distance runs would sometimes push to Zone 3 depending on distance/temperature/humidity, but never on the recovery.
Posted on 2/20/26 at 4:44 pm to ronricks
quote:
Tell him what? I have no clue who that is.
I wasnt replying directly to you, but either way…
quote:
Tadej Pogacar is a Slovenian professional cyclist and the highest earner in the sport. Nicknamed "Pogi", he rides for UCI WorldTeam UAE Team Emirates XRG. Pogacar's achievements include four Tour de France wins, the 2024 Giro d'Italia, and two World Championship Road Race titles. He's also won ten one-day Monuments and a bronze medal in the Tokyo Olympic road race
quote:
Tadej Pogacar utilizes Zone 2 endurance training as a cornerstone of his preparation, often riding for 5 hours while maintaining a high, steady output of 290-340 watts. This high-intensity "Zone 2" (roughly 55-75% of his >400W FTP) keeps his lactate below 2 mmol/L, optimizing fat oxidation and mitochondrial development.
This post was edited on 2/20/26 at 4:50 pm
Posted on 2/20/26 at 4:59 pm to gmrkr5
Professional cyclists are on so many PEDs it doesn’t matter what they do they will recover.
Posted on 2/20/26 at 5:11 pm to NWHoustonTiger
South Florida heat and humidity make zone 2 hard. I run 4-5 days a week and the only time I actually achieve zone 2 is when I run with my wife. No pics.
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