For the past couple of years, Zone 2 cardio has been one of the most discussed topics in fitness. While it certainly has benefits, many people have taken the message too far and neglected another critical piece of the conditioning puzzle: working hard.
Your heart is a muscle. Like any muscle, it needs to be challenged to become stronger and more resilient. That means regularly exposing it to higher heart rates and higher levels of effort.
Two to three times per week, most adults should perform some form of conditioning that feels challenging. The goal isn’t to leave you exhausted or crawling off the floor. The goal is to elevate your heart rate enough to create significant cardiovascular, metabolic, and energy system adaptations
The good news is that conditioning doesn’t have to mean running. Fan bikes, sleds, kettlebells, medicine balls, rowers, ski ergs, battle ropes, carries, hiking, and body weight circuits can all get the job done.
Below are a few examples ranging from beginner to advanced. Remember, the tool and exercise matters less than the intent. Challenge yourself, increase your heart rate, and accumulate meaningful work.
Zone 2 has its place, but if it’s the only gear you ever use, you’re leaving fitness potential on the table.
Beginner
- Fan Bike Intervals: 15 seconds work, 45 seconds of rest for 3-4 rounds. Gradually build to get to 6-8 rounds, then progress to 20 seconds of work and 40 seconds of rest. The same format works with battle ropes, rowers, ski ergs, or medicine ball slams.
- Sled Marches or Pushes: March or push 10 yards, then rest until you can comfortably pass the talk test. Build toward 10-15 rounds before increasing weight, increasing distance, or adding sled pulls.
Intermediate
- Fan Bike 2-Mile Ride: Maintain a hard, consistent pace for roughly five minutes. This serves as both a conditioning challenge and a useful benchmark for future interval work. Similar efforts can be performed on a rower or ski erg aiming for 1000 meters.
- Kettlebell OTM Work: Perform 10 2-arm swings, 1-arm swings, or snatches every minute on the minute for 10 minutes. As your conditioning improves, increase the weight, reps, or density.
Advanced
- Fan Bike Sprint Intervals: Using your 2-mile ride data, perform 5 second sprints with 25-30 seconds of rest for 10-20 rounds. Simple in design, brutal in execution.
- Body Weight Complexes: A lunge matrix, push up and squat ascending and/or descending ladders challenge both conditioning and movement quality. The goal is maintaining exceptional technique even when fatigue sets in.
Conditioning isn’t about punishment. Zone 2 is an important tool. Don’t forget to regularly challenge yourself with higher-intensity efforts to build a stronger, more capable body.