Uploaded December 2025 | Updated September 2026, 1 week ago

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Zone 2 (~70% MHR) is great for recovery and building an aerobic base.

📊 However it takes a lot of time.

If you're very limited on time, consider these instead:

🏃🏽‍♂️ Threshold: ~20 minute efforts at lactate threshold (~75-90% MHR)

🏋🏽‍♂️ Interval: ~3-5 minute efforts near VO2 max (~90-100% MHR)

🚴🏽‍♂️ HIIT: ~10-30 sec efforts on ~2 minutes rest (100% effort)