Zone 2 Cardio Workout Schedule for Beginners
Zone 2 cardio involves exercising at a moderate intensity, where your heart rate is roughly 60–70% of your maximum heart rate. It’s an excellent way to build endurance, improve fat metabolism, and boost overall cardiovascular health. Here’s a simple schedule:

Week 1-2: Building the Habit

Frequency: 3 days per week
Duration: 20-30 minutes per session
Intensity: You should be able to talk comfortably but feel slightly challenged.

Day 1: Brisk walk or light cycling

Day 2: Rest or light stretching

Day 3: Elliptical or swimming at a steady pace

Day 4: Rest or yoga

Day 5: Brisk walk or treadmill incline walk

Day 6: Rest

Day 7: Light jog or hike

Week 3-4: Progressing the Duration

Frequency: 4 days per week
Duration: 30-40 minutes per session
Intensity: Same as above

Day 1: Brisk walk or stationary bike

Day 2: Rest or active recovery (stretching)

Day 3: Rowing machine or outdoor cycling

Day 4: Rest

Day 5: Walk-jog intervals (2 min walk, 1 min jog, repeat)

Day 6: Rest or light yoga

Day 7: Brisk walk or easy hike

Week 5-6: Building Endurance

Frequency: 5 days per week
Duration: 40-50 minutes per session
Intensity: Continue maintaining Zone 2 heart rate

Day 1: Light jog or incline walk

Day 2: Cycling or swimming

Day 3: Rest

Day 4: Treadmill or rowing machine

Day 5: Brisk walk or easy run

Day 6: Rest or light yoga/stretching

Day 7: Hike or outdoor activity

Tips for Success:

Warm-up and Cool Down: Always spend 5-10 minutes warming up and cooling down.

Track Heart Rate: Use a heart rate monitor to stay in Zone 2. If you don’t have one, use the “talk test” (you should be able to speak in full sentences).

Gradual Progression: As you become more comfortable, slowly increase the duration of your workouts.

Consistency is key! Stick to the plan, listen to your body, and adjust as needed.