The Power of Zone 2: Why there’s a quiet strength in slowing down

While intense workouts often take center stage, it’s the slower, steadier movement that builds long-lasting energy, resilience and grace, especially as we step into midlife. That’s where Zone 2 training comes in - a gentle yet powerful form of aerobic exercise that supports metabolic health, hormone balance and longevity.

In my own practice, whether I’m on the Microformer in a Lagree class, training on the Megacore at the Bål Studio or doing breath-led movement - I always come back to the principle of intentional effort. And Zone 2 training embodies exactly that.

What Is Zone 2 Training?

Zone 2 is a specific heart rate range, around 60-70% of your maximum heart rate, where your body stays in a steady aerobic state. You’re working, but not gasping. You can speak in full sentences, feel present and sustain your effort for longer durations. Think: a brisk walk, light cycling or a gentle incline on the treadmill.

In this zone, your body relies mainly on fat for energy, your mitochondria get stronger and your endurance increases, without the strain of high-impact cardio.

It’s that calm, meditative effort you can maintain and it’s more powerful than you might think.

Why It’s So Effective for Women in Midlife

As we enter our 40s and beyond, our bodies begin to shift. Hormones change, energy dips and recovery takes longer. Many of us notice that what used to work like fast-paced training and rigid routines no longer feels sustainable. That’s where Zone 2 can be a game-changer.

1. Cellular Energy & Longevity

Zone 2 training improves the function of your mitochondria, the tiny powerhouses in your cells that produce energy. This has a direct impact on how energized you feel day to day and how gracefully your body ages.

2. Fat Metabolism & Insulin Sensitivity

Spending more time in this aerobic zone helps your body burn fat more efficiently and regulate blood sugar which is key to preventing metabolic disorders and supporting healthy body composition.

3. Gentle on Hormones

Unlike high-intensity training, which can raise cortisol (your stress hormone), Zone 2 is calming for the nervous system. It’s movement that nourishes, rather than depletes - ideal during perimenopause, menopause or any time you're feeling worn down.

4. Protects Brain & Heart Health

Zone 2 training doesn’t just strengthen the cardiovascular system, it also enhances blood flow to the brain, supporting memory, clarity and emotional regulation.

How to Know You’re in Zone 2

You don’t need fancy tech (though a heart rate monitor helps). Here’s a simple way to check:

• Can you breathe through your nose and speak in full sentences?

• Does the movement feel effortful but smooth - like you could keep going for 30+ minutes?

• Do you feel calm, focused, and steady - not out of breath or pushing hard?

If so, you’re probably there.

If you want to be precise, aim for roughly (180 minus your age) for your heart rate target. So if you’re 45, that’s around 135 bpm

Getting Started: The Gentle Reset

If you’re new to aerobic work, start here:

• 2-3 sessions per week of 30-45 minutes of walking, a Vinyasa Flow or swimming.

• Use those sessions as “active meditation” or time to reset, listen to a podcast, walk in nature or simply be with your breath.

• Combine with 2 strength sessions (Lagree, a powerful Pilates class or bodyweight work) for balance.

Over time, aim for 3–5 hours of Zone 2 per week, broken up however fits your life best. This isn’t about intensity, it’s about consistency and presence.

Midlife is not the time to grind harder - it’s the time to move smarter and more sustainably.

Zone 2 training invites us to slow down, not to do less, but to live more fully in our movement. It strengthens from the inside out, clears mental fog, and rebuilds trust with our bodies. And best of all, it can be done anytime, anywhere.

If you're feeling the call to recalibrate your routine - to train from a place of wisdom, not willpower - this is your invitation.

I’d love to guide you with a personalized mix of Zone 2, Lagree, and intentional recovery. You can book a free call with me anytime via www.saritavirk.com or explore my coaching options designed just for women like you.

San-Millán I., Brooks G. A. (2018). Journal of Physiology

https://doi.org/10.1007/s40279-017-0751-x

Harvard Health & AHA Guidelines on Target Heart Rate

The Peter Attia Drive Podcast: Zone 2 Deep Dive

Attia, P., & Gifford, B. (2023). Outlive: the science & art of longevity. First edition. Harmony.