← All Posts
Training Guide
The Best Zone 2 Exercises Ranked (And the Worst)
Zone2AI · March 2026 · 9 min read
Not all exercises are created equal when it comes to Zone 2 training. Some make it easy to maintain that sweet spot of 60-70% heart rate reserve for 45-60 minutes. Others make it nearly impossible.
After analyzing thousands of Zone 2 sessions and consulting the research from experts like Dr. Iñigo San Millán and Dr. Peter Attia, we've ranked the most common exercises from best to worst for Zone 2 training.
What makes an exercise "good" for Zone 2? Three things: (1) You can easily control the intensity, (2) You can sustain it for 45-60+ minutes without technique breakdown, and (3) It's low-impact enough to do 3-4 times per week without injury.
The Best Zone 2 Exercises (Ranked)
1
Cycling (Indoor or Outdoor)
The gold standard. Easy to control intensity with gears or resistance. Low impact. You can watch TV or work during indoor sessions. Dr. Peter Attia does 3-4 hours per week on a stationary bike specifically because it's the most controllable modality.
2
Rowing Machine
Full-body, low impact, and surprisingly easy to keep in Zone 2 once you learn proper technique. The Concept2 rower is a favorite among endurance athletes. Just keep the stroke rate low (18-22 spm) and focus on power per stroke.
3
Incline Walking (Treadmill or Hills)
Perfect for beginners and anyone who finds running too intense. Set the treadmill to 10-15% incline at 3-3.5 mph and you'll hit Zone 2 without the impact stress of running. The "12-3-30" trend is essentially Zone 2 walking.
4
Swimming
Excellent for joint health and full-body conditioning. The challenge: most people can't swim efficiently enough to stay in Zone 2 without getting breathless. If you have good technique, it's one of the best options. If not, you'll drift into Zone 3-4.
5
Elliptical / Cross-Trainer
Low impact, easy to control, and available at every gym. Not as "pure" as cycling or rowing, but perfectly effective for Zone 2. Keep resistance moderate and maintain a steady rhythm.
6
Easy Running / Jogging
Can work well IF you're an experienced runner who can truly run easy. The problem: most recreational runners can't slow down enough. Their "easy" pace is actually Zone 3. If you can hold a full conversation while running, you might be doing it right.
Not sure if you're actually in Zone 2? Zone2AI uses your real heart rate data to find your personalized zone — no guessing.
Try Zone2AI Free →
The Worst Exercises for Zone 2 (Avoid These)
These exercises aren't "bad" — they're just bad for Zone 2 specifically. They either spike your heart rate too high, involve too much rest between efforts, or make it impossible to maintain steady-state cardio.
1
HIIT / Interval Training
The literal opposite of Zone 2. HIIT spikes your heart rate into Zone 4-5 during work intervals. While it has benefits (VO2 max improvement), it cannot replace Zone 2 for building mitochondrial density. You need both — not one or the other.
2
CrossFit / Functional Fitness
The constantly-varied, high-intensity nature of CrossFit makes Zone 2 impossible. Your heart rate is all over the place. Great for other fitness goals, but not for building aerobic base.
3
Tennis, Basketball, Soccer
Stop-and-start sports with sprinting, resting, and unpredictable intensity. You might average Zone 2 heart rate over a game, but you're actually alternating between Zone 1 and Zone 4. That's not Zone 2 training.
4
Heavy Weight Training
Anaerobic by nature. Even circuit-style lifting with short rest periods keeps you in Zone 3-4. Strength training is essential for health, but it's not Zone 2 cardio. Do both — separately.
5
Sprinting / Track Work
Obviously Zone 5. Sprints have their place (VO2 max intervals), but they're the opposite of Zone 2. Don't confuse them.
How to Choose Your Zone 2 Exercise
The best Zone 2 exercise is the one you'll actually do consistently. Here's how to pick:
- If you have joint issues: Cycling, swimming, or elliptical
- If you're a beginner: Incline walking — it's hard to mess up
- If you want efficiency: Rowing (full body in less time)
- If you're already a runner: Easy running, but watch your pace
- If you get bored easily: Outdoor cycling or hiking
The talk test still applies. Regardless of exercise, you should be able to hold a conversation. If you're gasping for air, you've drifted out of Zone 2 — slow down or reduce resistance.
Common Zone 2 Exercise Mistakes
Mistake 1: Running too fast
The #1 mistake. Most people's "easy run" is actually Zone 3. If you can't talk in complete sentences, you're going too hard. Many runners need to walk/run to stay in Zone 2 — and that's okay.
Mistake 2: Trusting the machine's "calories burned"
Ignore it. The calorie readout on cardio machines is wildly inaccurate. Focus on heart rate, not calories. Zone 2 isn't about burning maximum calories — it's about building your aerobic engine.
Mistake 3: Not going long enough
Zone 2 adaptations require time under tension. A 20-minute session is better than nothing, but aim for 45-60 minutes to maximize mitochondrial benefits. This is why low-intensity exercises (cycling, walking) work better — they're sustainable.
Mistake 4: Mixing Zone 2 with strength training
Doing Zone 2 cardio immediately after heavy lifting can compromise both. Your heart rate is already elevated from lifting, making it harder to stay in Zone 2. Separate them by at least a few hours if possible.
The Bottom Line
For pure Zone 2 effectiveness, cycling and rowing are hard to beat. They offer precise control, low impact, and are sustainable for the 3-4 hours per week that research suggests is optimal.
But the "best" exercise is the one you'll do consistently. If you hate cycling, don't force it. Incline walking, swimming, or elliptical work just as well for building your aerobic base.
What matters most: keeping your heart rate in the right zone for long enough. Everything else is preference.
Find Your Real Zone 2
Zone2AI calculates your personalized heart rate zone using your actual data — not generic formulas.
Download Zone2AI →