This is part of our longevity series, in which we talk about how you can improve your healthspan and lower your chances of chronic disease and infirmity as you age. If you’re just joining us, take a look at our overview of longevity, and our piece on why you shouldn’t neglect mobility to stay healthy.

The Four Pillars of Fitness for Longevity: Why Endurance Matters

Good physical fitness, whether your goal is to smash an Ironman, or to stay healthy and mobile well into your final decades, is supported by 4 pillars of exercise. We have talked about mobility already; the ability to move well and without pain is the baseline of bodily health. In a future article we will look at the importance of strength and maintaining it as you age, but today we are going to look at the aerobic side of exercise, and more specifically, endurance.

Any runner or cyclist who has followed a training plan knows that it will consist of a mix of high and low intensity, with not too much of the former and a lot of the latter. Low intensity, or Zone 2, training, is the bedrock of aerobic fitness and when it comes to improving your healthspan and longevity, is just as important.

What exactly is Zone 2 training?

Exercise intensity is often split into 5 “zones”. These are based on a percentage of your max heart rate, or around your lactate thresholds, with Zone 1 being the very lightest effort, and Zone 5 an all-out effort that you can only sustain for a short time.

The exact definition of zones and percentages will change depending whose model you look at, but this is a rough guide:

You can work out your max heart rate and use a heart rate strap to track zones, but you can also just use the speaking test, as described in the right hand column of the table above. (Also, many smartwatches, like the Apple Watch and other fitness wearables, offer real-time heart rate monitoring and exercise setting)

Zone 2 and below is an effort at which you are producing energy almost entirely aerobically. This means that the processes your cells use to create energy are being done in the presence of (plenty of) oxygen. 

As described in the table, you should be able to carry on entire conversations at this effort. So, a useful way to make sure you’re running or cycling at the right pace, and not harder, is to go out with friends and have a chat on the way round. If you go up a hill you’ll notice that it becomes harder to hold that conversation fluidly, as you’re temporarily pushing above your aerobic threshold into Zone 3.

Why is Zone 2 training so good for you?

Quite simply, Zone 2 training makes you aerobically fit, which gives you more energy to do anything and everything you want – from shopping to hiking to sex. In addition, people with good cardiovascular fitness are at much lower risk of cardiovascular disease or developing type 2 diabetes, both huge killers in the western world. 

More specifically, training within your aerobic threshold, in the presence of lots of oxygen, uses and stimulates the production of mitochondria. As Peter Attia says in his book Outlive, “mitochondrial health becomes especially important as we grow older, because one of the most significant hallmarks of ageing is a decline in mitochondria.”

Conversely, improved mitochondrial function is thought to delay ageing.

What are mitochondria?

The mitochondria are organelles within cells that act as the cell’s engine. They take fuel – usually glucose and oxygen – and turn it into energy. Mitochondria play a central role in many cellular processes, so are vital for a healthy body.

By training for a decent amount of time within your Zone 2, you are both powering up your existing mitochondria, and making more of them. Plus, this steady state of exercise increases your blood volume and builds a base of cardiovascular fitness by working the heart and lungs at a sustainable effort.

Source Adobe: Close-up image of mitochondria, the cellular structures responsible for energy production.

Pros and cons of Zone 2 training

The benefit of Zone 2 training is that it is much lower impact than high intensity training like sprints or plyometric workouts. This means you can do more of it. 

And when it comes to Zone 2, pain does not equal gain. Remember to stay at a level where you can still carry on a conversation. If you’re running, that might mean slowing right down and walking up hills. Pushing too hard too often on your easy workouts reaps you no more benefits, but may cause injury.

On the cons side, you do need to spend a decent amount of time training in Zone 2 to see the benefits. Ideally, at least 3-4 hours per week – although absolute beginners should start at around 2 hours per week, divided up into chunks.

Increase that volume carefully, and don’t neglect your strength and mobility. You can go out and do lovely hours-long trail runs or rides at an easy pace, but having strong muscles and a stable core will make it much easier on your body.

What exercise can you do as Zone 2?

Running, cycling and swimming are all ideal Zone 2 sports. You could also get on a cross trainer, do some aqua jogging, walk with weights, or on a treadmill set at an incline. The idea is to get your heart rate up to that 60-70% of max for a sustained amount of time.

Zone 2 Workout Examples for Aerobic Fitness:

Here are some effective workouts that keep you in the ideal heart-rate zone for building aerobic endurance and supporting mitochondrial health. These workouts are all adaptable, allowing you to take control of your fitness journey.

• Steady-State Running or Jogging: Run at a pace where you can comfortably hold a conversation. Use a heart rate monitor or smartwatch to stay within 60-70% of your max heart rate.
• Cycling at a Moderate Pace: Cycle at a comfortable speed on flat terrain, aiming to stay in the Zone 2 heart rate range. This is great for both beginners and experienced cyclists.
• Swimming Laps: Swim at a pace that allows you to maintain steady breathing. Avoid pushing too hard; focus on a relaxed, consistent pace to stay in Zone 2.
• Walking or Hiking with Incline: For those who prefer lower-impact exercise, walking briskly or hiking on gentle inclines can keep you in Zone 2. You can carry light weights for added intensity.  Alternatively, Rucking is a low-impact exercise that involves walking or hiking while carrying a weighted backpack. ( Cheap option, tape up a old brick with duct tape and add to an everyday back pack.  You can add more as you progress.)
• Elliptical or Cross Trainer: Use an elliptical machine at a moderate pace. Set a steady resistance and monitor your heart rate to stay within the Zone 2 range.
• Rowing Machine / Nordic Track Workout: Row or use a Nordic track at a consistent, moderate pace. This low-impact workout is excellent for Zone 2 training, as it engages both upper and lower body muscles while keeping intensity manageable.

Looking for a deep dive into Zone 2?

If you would like a proper deep dive into Zone 2 training, mitochondrial function and the role they play in physical health and longevity, check out these podcasts with Peter Attia interviewing Dr. Iñigo San Millán. Dr. Attia is a longevity expert and is dedicated to sharing how we can all delay the onset of chronic disease and infirmity. 

The Longevity Series continues! Dive into more insights on staying healthy, active, and resilient at any age. We’ll be writing about other aspects of exercise and longevity in the coming weeks, so make sure to follow us on Instagram and LinkedIn to read and discover more.

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Additional Information:

Want to know how healthy your heart is for your age?

Then we have one question for you: how many push ups can you do?

Of course, we’re exaggerating slightly – there are many more sophisticated ways to measure good health – but in a recent article, Huffpost flagged a study that suggests push ups might be a useful way to assess cardiovascular risk.

So let us know in the comments below; were you able to hit the “good” target for your age? And yes, doing push ups from your knees does count!

Want to see how fit you are for your age?

Take a look at our article where we outline four simple fitness tests designed to help you assess your fitness level across strength, balance, and endurance as you age.

How Fit Are You for Your Age? Try These 4 Fitness Tests

Disclaimer: As a reminder, the information provided on this website, including FAQs, blogs, and other resources, is for informational purposes only and represents our best efforts to compile and present current knowledge on various topics. This content is not intended to serve as medical or legal advice and should not be used as a substitute for professional consultation with healthcare or legal experts.