You don’t need to run marathons to live longer. Neuroscientist Andrew Huberman says the key to longevity and heart health lies in a different kind of workout, one that’s easier on the body but still powerful for your cardiovascular system. It’s called Zone 2 training, and according to Huberman, it could be the most effective way to reach the 150 minutes of cardio per week that health experts recommend.
This steady, moderate-intensity exercise is low-impact, simple to maintain, and strongly supported by research. In this article, we’ll break down what Zone 2 training is and how you can easily make it part of your weekly routine.
The workout that strengthens your heart without burning you out
Zone 2 training is a form of steady-state cardio where you move at a pace that raises your heart rate to about 60–70% of its maximum. In simple terms, you should be able to talk but not sing. This is the sweet spot where your body becomes more efficient at using fat for energy and strengthening your heart and lungs.
Andrew Huberman, professor of neurobiology and ophthalmology at Stanford University School of Medicine, explains that “the scientific data tells us that we should all be getting anywhere from 150 to 200 minutes per week minimum of Zone 2 cardio for the sake of cardiovascular health”. He practices what he preaches, scheduling 60–90 minutes of easy-paced running or cycling each week to stay within this zone.
What makes Zone 2 so effective is that it improves endurance and metabolic health without stressing the joints or nervous system. It helps maintain mitochondrial function—the power source of your cells—which supports energy production and slows down aging processes. Over time, consistent workouts can reduce the risk of chronic conditions like heart disease, diabetes, and cognitive decline.
You don’t need to run to get these benefits. Walking uphill, cycling at an easy pace, rowing, or even brisk walking can all count as Zone 2 if your heart rate stays in that target range.
How to make Zone 2 training part of your week
If you want to start incorporating Zone 2 workouts, a few small adjustments can help you stay consistent and hit your weekly cardio target.
- Find your Zone 2 range. Use a heart rate monitor or fitness tracker. Subtract your age from 220 to estimate your maximum heart rate, then aim for 60–70% of that number.
- Choose your favorite activity. Walking on a treadmill, cycling outdoors, swimming, or even dancing can count. What matters is maintaining a steady pace that feels challenging but comfortable.
- Break it into sessions. You can hit 150 minutes by doing five 30-minute workouts each week or longer sessions twice a week. You can do one extended session on weekends and shorter ones during the week.
- Track your progress. Monitoring your heart rate and consistency helps you see how your endurance improves over time. Many trackers display heart rate zones in real time to keep you on target.
- Stay patient and consistent. The benefits build gradually. After a few weeks, you may notice improved energy, easier recovery, and a better mood.
Zone 2 training supports heart health, boosts endurance, and helps you meet your weekly cardio goals without exhaustion or injury. Hitting those 150 minutes of low-impact cardio each week might be one of the most effective habits for a longer, healthier life.