Zone 2 cardio
Metabolic Health · Movement
Tier B+
Bottom line
Read Off Label grades Zone 2 cardio as B+ (7.3/10) based on moderate evidence, med-high benefit magnitude, and a low-risk safety profile.
Popularized by Inigo San Millán via Attia.
Typical use: 150-200+ min/week at ~60-70% max HR or lactate threshold 1 (conversational pace); maintain nose-breathing if possible — N/A.
What this is
Popularized by Inigo San Millán via Attia. Direct RCT evidence for longevity claims is sparse — inferred from mitochondrial and CRF research. Best paired with 1-2 VO2 max sessions weekly.
Mechanism
Maximizes mitochondrial biogenesis and fat oxidation capacity; improves lactate clearance; builds aerobic base; lower cortisol/recovery cost than higher intensities
Dose & route
150-200+ min/week at ~60-70% max HR or lactate threshold 1 (conversational pace); maintain nose-breathing if possible
Citations
- https://www.mdpi.com/2075-4663/11/3/50
- https://pubmed.ncbi.nlm.nih.gov/32162705/
- https://peterattiamd.com/category/exercise-physical-health/zone-2/
Links go to the source. If a link is dead or you want something re-checked, let me know.
Common questions
- Does Zone 2 cardio work?
- Read Off Label rates the evidence for Zone 2 cardio as Moderate and the benefit magnitude as med-high, producing an overall grade of B+ (7.3/10). Popularized by Inigo San Millán via Attia.
- Is Zone 2 cardio safe?
- Zone 2 cardio has a low risk profile in published human data. Legal status: N/A. This is not medical advice — see the disclaimer.
- What is the typical dose for Zone 2 cardio?
- 150-200+ min/week at ~60-70% max HR or lactate threshold 1 (conversational pace); maintain nose-breathing if possible
- How does Zone 2 cardio work?
- Maximizes mitochondrial biogenesis and fat oxidation capacity; improves lactate clearance; builds aerobic base; lower cortisol/recovery cost than higher intensities
This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.