Have you ever scrolled through fitness posts and seen people talking about Zone 2 cycling? It might look too simple to be effective, but there’s real science behind it.
This blog covers all aspects you should know about this popular fitness training method, as well as the best foldable exercise bike from Tousains to carry out this training at home.
What Is Zone 2 Cycling
Zone 2 cycling refers to exercising at a low to moderate intensity, which is about 60–70% of your maximum heart rate (HR). It’s often called the “aerobic base” zone because your body primarily uses fat as fuel here instead of carbohydrates. To understand why Zone 2 matters, it helps to first know what the six training zones are and what each one does for your body.
| Zone | % of Max Heart Rate | Intensity Level | Primary Benefits |
| Zone 1 | 50–60% | Very light | Recovery, warm-up, cool-down; promotes blood flow and healing |
| Zone 2 | 60–70% | Light to moderate | Builds aerobic base, improves fat metabolism, enhances endurance |
| Zone 3 | 70–80% | Moderate | Boosts aerobic capacity and muscular efficiency |
| Zone 4 | 80–90% | Hard | Increases lactate threshold, helps sustain higher efforts longer |
| Zone 5 | 90–100% | Very hard | Improves VO₂ max, short bursts of power and speed |
| Zone 6 | 100%+ | Max effort (anaerobic) |
Used in sprints and short explosive efforts; builds peak power |
Among all six zones, Zone 2 is the foundation. It’s the sweet spot where your heart, lungs, and muscles work efficiently without burning out. At this level:
- Your body primarily uses fat for fuel rather than carbohydrates.
- You build more mitochondria (the “power plants” of your cells), which improves energy efficiency.
- You enhance capillary density, allowing more oxygen to reach your muscles.
In other words, Zone 2 training helps you go farther, recover faster, and perform better, whether you’re an endurance athlete or just want to improve your overall fitness.
High-intensity zones (4–6) are still important, but they rely mostly on carbohydrates for quick energy and can’t be sustained for long. Without a solid Zone 2 foundation, your body struggles to recover and maintain long-term progress.
How to Find Your Zone 2 Cycling Heart Rate
According to the Cleveland Clinic, there are two common ways to estimate your Zone 2 cycling heart rate:
1) The Basic Formula: 220 – your age = Max HR
For example, if you’re 40 years old, your estimated maximum heart rate is 220 – 40 = 180 beats per minute (bpm). Zone 2 is typically 60%–70% of that number, which gives you a target range of 108–126 bpm.
2) The Refined Formula: 207 – 0.7 × your age = Max HR
This method provides a slightly more accurate estimate for some individuals. Using the same example, 207 – 0.7 × 40 = 179 bpm, and your Zone 2 range would be about 107–125 bpm.
How to Incorporate Zone 2 Cycling into Your Workouts
Consistency matters more than intensity. To reap the benefits of Zone 2 cycling, try adding 2–4 rides per week. Here’s a simple structure to follow:
- Warm-Up (5–10 mins): Light pedaling to get your heart rate up gradually.
- Main Set (50 mins+): Maintain your heart rate within your Zone 2 range.
- Cool-Down (5 mins): Gradually reduce intensity and allow your breathing to normalize.
You can do these sessions on any bike that gets you moving, whether it is a stationary bike or a foldable version like the Tousains foldable exercise bike. While working out indoors, it’s easier to maintain a stable heart rate without worrying about terrain or traffic interruptions.
Gentle reminder: Zone 2 rides should feel sustainable. It is something you could do daily without burning out.
Zone 2 Cycling Benefits
Improves Endurance
Zone 2 cycling focuses on developing your aerobic base, which is the foundation of all endurance training. By keeping your heart rate in the 60–70% range of your max, you train your body to sustain effort for longer periods without fatigue.
Enhances Fat Metabolism
During low-intensity exercise, like zone 2 cycling, your body relies more on oxygen to break down fat for fuel. As a result, your metabolism becomes more efficient, allowing you to burn fat even during rest and recover faster between high-intensity workouts.
Supports Heart Health
Cycling in Zone 2 helps increase stroke volume (the amount of blood pumped per heartbeat), which means your heart doesn’t need to work as hard during exercise or at rest. Over time, it can help lower resting heart rate and blood pressure, both of which are key markers of good heart health.
Promotes Active Recovery
By increasing blood flow to your muscles, Zone 2 cycling helps to flush out lactic acid and other metabolic waste that builds up after tough sessions. This not only reduces post-workout soreness but also speeds up muscle repair.
Sustainable and Low-Impact
Unlike high-intensity workouts that can strain joints and lead to overuse injuries, Zone 2 cycling is gentle and sustainable. It allows you to train frequently without burnout or joint pain.
Final Thoughts: Start Your Zone 2 Training Cycling with Tousains
Zone 2 cycling isn’t just a trend; it’s one of the most efficient and sustainable ways to improve endurance and overall fitness. While outdoor rides are fun, maintaining a steady heart rate can be tricky with traffic or terrain. That’s where the Tousains foldable exercise bike comes in. With 8 levels of magnetic resistance, it provides a quiet workout at home. Worry about the space? The collapsible design and built-in wheels at the bottom make it easy to move around at home. Explore more details of this machine at Tousains and pedal for a healthier and fitter you!
References:
[1] https://my.clevelandclinic.org/health/articles/24649-heart-rate-reserve
