Exercise · Form & cues
Zone 2 (LISS) — Steady State — form guide
Cardiovascular System · Mitochondria. Equipment: Treadmill, Bike, Rower, Elliptical, or Outdoor. Difficulty: Beginner.
TEMPO
30–60 min @ Zone 2 (60–70% max HR, can hold a conversation)
Zone 2 builds the engine. Boring? Yes. Effective? Massively. Most fat-loss gains come from here, not sprints.
Cues
- RPE 4–5/10
- Conversational pace — full sentences
- Nose breathing if possible
- Wear a HR monitor or use breathing test
Common mistakes
- Going too hard — drifts into Zone 3 (no man's land)
- Skipping it because it's boring
Injury notes
Lowest injury risk of any cardio. Default for fat loss + cardiovascular health.
Progression
Start 20 min, add 5 min/week. Cap at 60 min/session, 3–5x/week.