Zone 2 training for metabolic health: the practical protocol

Zone 2 is not social-media folklore. It is a sustainable aerobic intensity that improves mitochondrial density, insulin sensitivity, and recovery capacity when done consistently. This guide gives a practical weekly template and progression framework.[5]

Zone 2 should be sustainable and repeatable, not exhausting.

Consistency and weekly volume drive most adaptation.

Pairing aerobic base work with lifting improves metabolic outcomes.