Zone 2 running is one of the easiest and most effective ways to burn fat, improve fitness, and support weight loss. By exercising at 60–70% of your maximum heart rate, your body uses fat as its primary energy source, making it ideal for sustained, low-stress workouts. Here’s what you need to know:

• What is zone 2? It’s a moderate-intensity effort where you can still hold a conversation, maximising fat burning without overexertion.
• Why it works: Zone 2 boosts fat metabolism, improves insulin sensitivity, and enhances cardiovascular health.
• How to start: Aim for 180 minutes per week, track your heart rate (using devices like Polar H10 or Garmin), and gradually increase duration.
• Benefits: Burn fat efficiently, regulate blood sugar, and build endurance with less training stress compared to high-intensity workouts.

Want to lose weight while avoiding burnout? Stick to zone 2 running for a sustainable and effective fitness routine.

Fat burning science

Zone 2 running is a game-changer when it comes to tapping into your body's fat-burning systems. Here's how it works.

How fat metabolism works

When you run in Zone 2 - about 60–70% of your max heart rate - your body primarily uses fat as its energy source. This intensity level maximises fat oxidation and clears lactic acid efficiently, allowing you to sustain your effort for longer periods.

Dr. Antony Stadnyk highlights the importance of mitochondria, the energy powerhouses of your cells: "A higher density and number of mitochondria reflect a fitter, healthier system". Zone 2 training boosts mitochondrial function, making your body better at converting stored fat into energy. This is one of the key reasons zone 2 running is so effective for fat loss.

But there's more to it than just mitochondria. This type of exercise also sparks important hormonal shifts that further enhance fat-burning.

To learn more about how running specifically impacts fat loss, check out this guide on whether running really burns fat.

Hormonal shifts during zone 2 running

Zone 2 running activates pathways that allow your muscles to absorb glucose without relying on insulin.

These changes make your body better at burning fat. For example, a 60-minute Zone 2 workout has been shown to increase insulin-independent glucose uptake by 67–97% in individuals without diabetes. This combination of metabolic and cardiovascular improvements creates the perfect environment for sustained fat burning.

If you’re looking to optimise your metabolism and support long-term weight management, consider Vively’s Hormone Health Program. It’s designed to balance key hormones that influence fat storage, energy levels, and overall metabolic health.

Weight loss results

See how Zone 2 running delivers sustainable weight loss by maximizing fat burning, improving insulin sensitivity, and supporting long-term metabolic health.

Long-term fat loss

Running in Zone 2, which means maintaining 60–70% of your maximum heart rate, is ideal for burning fat. At this level, your body primarily uses stored fat instead of carbohydrates for energy. This steady, manageable pace allows for consistent workouts without leading to burnout.

This method not only helps with weight loss but also supports better blood sugar management.

Blood sugar control

Zone 2 running is also a great tool for managing blood sugar. For example, a 55-year-old man with Type 2 diabetes included Zone 2 training in his routine and experienced a drop in his HbA1c levels from 8.0% to 6.5%. Over six months, he also lost 15 pounds.

This type of exercise improves metabolic health by increasing insulin sensitivity and encouraging the body to absorb glucose without relying on insulin.

Lower training stress

Compared to high-intensity workouts, Zone 2 running puts less stress on the body. Its moderate intensity allows you to train more often, extend your sessions, and recover faster—all while lowering the risk of overtraining.

Finding your zone 2

Pinpointing your Zone 2 heart rate range is key to maximising fat-burning potential during workouts. By staying within this range, you can optimise the metabolic benefits discussed earlier.

Heart rate calculation

To calculate your Zone 2 range, start with the formula: 220 minus your age. Zone 2 typically falls between 73% and 80% of this maximum heart rate.

For a more accurate approach, use the Karvonen formula.

• Step 1: Measure your resting heart rate first thing in the morning.
• Step 2: Calculate your maximum heart rate (220 minus your age).
• Step 3: Find your heart rate reserve by subtracting your resting heart rate from your max heart rate.
• Step 4: Lower Zone 2 limit = (heart rate reserve × 0.73) + resting heart rate.
• Step 5: Upper Zone 2 limit = (heart rate reserve × 0.80) + resting heart rate.

Once you’ve determined your Zone 2 range, it's essential to monitor your heart rate during workouts to stay within it.

Heart rate monitors

Accurate tracking is crucial for staying in Zone 2. Here are some recommended devices:

The Polar H10 chest strap delivers medical-grade accuracy, as confirmed by Cleveland Clinic studies. While convenient, smartwatches can sometimes show a variance of up to 6 beats per minute during exercise.

Effort level guide

You can also gauge Zone 2 intensity by how it feels. Zone 2 allows you to maintain a steady pace while still being able to speak in complete sentences. Here’s what to look for:

• You can talk comfortably in full sentences.
• Your breathing is steady but noticeable.
• Your effort feels like a 4–5 on a scale of 1–10.

If you find yourself going above this range, consider adjusting your pace, running during cooler hours, or choosing flatter terrain. These tools and techniques help you make the most of Zone 2 training.

Training with tech

Modern technology has made tracking Zone 2 running more precise, helping to improve fat-burning efficiency. With advanced tools, you can fine-tune your workouts for better results.

Using CGMs for training

Continuous Glucose Monitors (CGMs) provide real-time insights into blood glucose levels during Zone 2 running. For instance, Vively's CGM program (priced at $249 for three months) tracks glucose patterns, helping you identify the best times for fat burning. Research suggests that exercising before breakfast can lead to higher fat utilisation and improved insulin sensitivity over six weeks. Here's how timing can impact your glucose levels and training benefits:

These insights can help you adjust not just the timing but also the intensity of your workouts. Pairing glucose data with other metrics, like heart rate variability (HRV), can provide even more precise guidance.

HRV monitoring

Tracking HRV can help you manage recovery and fine-tune your training intensity. HRV measures the variation in time between heartbeats, giving you a clear picture of whether you're ready for another Zone 2 session. Here are some devices that monitor HRV:

By using HRV data, you can optimise your recovery periods and ensure your training intensity aligns with your body's readiness.

Data-based training

Software like INSCYD can analyse metrics such as lactate clearance rates and FatMax, helping you determine the ideal Zone 2 intensity. To put it into perspective, a 155-pound individual with 10% body fat has access to around 63,000 calories from fat stores, compared to just 1,800 calories from glucose.

Using glucose and heart rate data allows you to:

• Track improvements in metabolic flexibility
• Identify the best times for training
• Adjust workout intensity based on recovery
• Monitor long-term progress effectively

This data-driven approach ensures you stay in the correct training zone. Research also shows that moderate aerobic exercise, performed for 30 minutes three times a week over eight weeks, can significantly enhance insulin resistance and glycaemic control. By combining these tools and insights, you can maximise the effectiveness of your Zone 2 training.

Conclusion

Zone 2 running is an effective way to support weight loss and improve metabolic health. It helps your body burn fat efficiently at a moderate intensity while also aiding in blood sugar regulation. Over time, this method boosts cardiovascular endurance and enhances overall fitness levels.

Getting started

Ready to dive into Zone 2 training? Here’s how to begin:

• Start with 20-30 minute sessions and increase duration gradually.
• Focus on being consistent rather than pushing intensity.
• Use the talk test to gauge your effort level.
• Track your progress with a simple heart rate monitor.

For even better results, consider combining heart rate monitoring with glucose tracking. The key is sticking to a moderate pace that feels sustainable over time.