Weekly Goal: Minimum of 150 minutes of Zone 2 activity

Current Zone 2 Threshold: Maintain 175 watts on an indoor bike, and a 4.0 jog on a treadmill 

Week 1-4: Building the Base

Objective: Establish a consistent routine and gradually increase the duration of Zone 2 activities.

Frequency: 3-4 days per week

Sample Calendar

Total Weekly Time: 120-150 minutes

Week 5-8: Increasing Duration

Objective: Increase the duration of Zone 2 activities to build endurance.

Frequency: 4-5 days per week

Sample Calendar

Total Weekly Time: 180-210 minutes

Week 9-12: Enhancing Endurance

Objective: Further increase the duration and add variety to maintain engagement.

Frequency: 5 days per week

Sample Calendar

Total Weekly Time: 250 minutes

Alternative Exercises

To keep your Zone 2 conditioning engaging and varied, you can include the following alternative exercises. Incorporate strategies from Sub-threshold Intensity Steady State (SISS)* training by the Institute of Motion to enhance the effectiveness of these activities:

1. Rucking: Walking with a weighted backpack. Start with a light load and gradually increase the weight. Focus on maintaining a steady pace.
2. Hiking: Find local trails with moderate elevation gains and aim for sustained efforts. Use SISS principles to maintain a consistent effort below your anaerobic threshold.
3. Swimming: Maintain a steady pace that keeps you in Zone 2. This is excellent for low-impact cardio. Incorporate longer intervals with controlled breathing patterns.
4. Pickleball: Engage in a game for 30-60 minutes. Ensure you maintain a steady pace to stay within Zone 2. Incorporate longer rallies and minimize rest periods.
5. Rowing: Use a rowing machine or row on water, maintaining a consistent effort. Utilize longer rowing sessions with steady, moderate intensity.
6. Elliptical: Use the elliptical machine at a steady pace, adjusting resistance to keep within Zone 2. Incorporate steady-state intervals to build endurance.

* Sub-threshold Intensity Steady State (SISS) training is a specific type of aerobic training designed to enhance endurance and cardiovascular efficiency by maintaining a steady effort just below the anaerobic threshold. The anaerobic threshold is the point at which lactate starts to accumulate in the blood, leading to increased fatigue. Training just below this threshold helps to optimize aerobic capacity without overtaxing the body’s energy systems.

Tips for Success

1. Monitor Your Heart Rate: Use a heart rate monitor to ensure you stay within the Zone 2 range.
2. Stay Hydrated: Proper hydration is crucial for sustained aerobic exercise.
3. Nutrition: Consume a balanced diet to support your increased activity level.
4. Rest and Recovery: Ensure adequate rest and recovery to prevent overtraining.
5. Consistency: Aim to stick to the plan, gradually increasing the intensity and duration.
6. Nasal Breathing: Focus on breathing through your nose during Zone 2 activities to improve oxygen uptake and reduce the risk of hyperventilation.

Assessing Your Progress

1. VO2 Max Testing: Periodically test your VO2 Max to gauge improvements in aerobic capacity.
2. Heart Rate Variability (HRV): Use HRV to monitor recovery and adapt training intensity as needed.
3. Subjective Measures: Track how you feel during and after workouts to adjust your plan accordingly.

This 12-week plan is designed to steadily improve your cardiovascular health and overall longevity through sustainable Zone 2 conditioning. Adjustments can be made based on individual progress and fitness levels.