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Why Low-Intensity Cardio (Zone 2) is the Secret Weapon in Your Fitness Toolkit

If you do CrossFit, you’re no stranger to pushing hard — sweaty, breathless, heart pounding, and feeling like you’ve left it all on the floor. But here’s the thing: not every workout should leave you gasping. In fact, some of your best gains (and recovery) happen when you slow down.

Welcome to Zone 2 cardio — the underappreciated hero of fitness.

What is Zone 2 Cardio?

Zone 2 is a level of exercise where your heart rate is elevated, but you can still hold a conversation. Think “I could chat, but I’m definitely working.”

If you’re using a heart rate monitor, Zone 2 is roughly 60–70% of your max heart rate.
To estimate your max:

  • Take 220 – your age

  • Multiply that number by 0.6 and 0.7 to find your Zone 2 range.

No heart rate monitor? Use the talk test:

  • If you can speak in full sentences without gasping for air, you’re probably in Zone 2.

  • If you can only blurt out a few words before needing a breath — you’ve gone too hard.

Why It’s So Important

1. Better Recovery Between High-Intensity Workouts
Hard CrossFit sessions tax your body. Zone 2 cardio increases blood flow, helps flush out waste products, and speeds up recovery so you can hit the next workout feeling fresher.

2. Improves Your High-Intensity Capacity
It sounds backwards, but going slow helps you go faster. Zone 2 training builds your aerobic base, meaning you can push harder in intense workouts without gassing out too quickly.

3. Supports Weight Management
Zone 2 burns fat efficiently as a fuel source. Combined with good nutrition, it’s a steady, low-stress way to help manage body weight without hammering your joints or nervous system.

What Can You Do in Zone 2?

Pretty much anything low-impact and steady:

  • Walking at a brisk pace

  • Easy jogging

  • Cycling (outdoors or on an assault/echo bike)

  • Rowing at a steady pace

  • Swimming at a conversational speed

  • Hiking

How Often Should You Do It?

Beginners

  • 1–2 sessions per week, 20–30 minutes each.

  • Great on rest days or after a warm-up.

Intermediate

  • 2–3 sessions per week, 30–45 minutes.

  • Can combine with skill work or mobility on the same day.

Advanced / Competitive

  • 3–4 sessions per week, 45–60 minutes.

  • Mix up the activity to avoid boredom and overuse injuries.

How We Use Zone 2 at CrossFit Greater Brislington

We don’t just focus on heavy lifts and high-intensity WODs — we also incorporate structured Zone 2 cardio sessionsinto our programming. This balance means our members recover faster, build a bigger engine, and can train consistently without burning out.

So next time you see a steady-paced bike, row, or run on the board — know it’s not “easy” day. It’s a smarter day. Your body (and your future PRs) will thank you.

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