Tags: Cardio · Strength
Hello, friend,
I hope you're getting outdoors in nature, which we all need to nurture our body and mind. Go barefoot in the grass, feel the sand, dirt, or water on your feet and skin. Get early morning sun on your skin for vitamin D. Nature calms and nourishes our nervous system. And don't forget to move your body every day in some way.
There's been a lot of talk about cardio and how it benefits menopausal women. The benefits of cardio in our 50s and 60s are different than in our 20s to 40s. Yes, we still need cardio, but a different style than in our earlier years. That's where Zone 2 training comes in. I still love a hard workout, which would be considered Zone 3 or 4, but only once a week!
What is Zone 2 training?
First, let's talk about what the science says. Zone 2 is low-intensity, steady-state cardio performed at roughly 60–70% of your maximum heart rate. It's the effort level where you can hold a conversation but wouldn't want to sing. Think a brisk walk, easy cycling, light swimming, or a comfortable jog. It feels almost too easy, which is why most people skip it in favor of harder workouts.
Three ways to find your Zone 2:
The talk test: You can speak in full, continuous sentences, but you couldn't sing.
The math approach: A common baseline formula is 220 minus your age = your maximum heart rate (max HR). Multiply your max HR by 0.60 and by 0.70 to find your target range in beats per minute.
Rate of perceived exertion (RPE): On a scale of 1 to 10, Zone 2 feels like a comfortable 3 or 4.
Here are my numbers: 220 − 68 = 152 (my maximum heart rate). 60% of that is about 91, and 70% is about 106, so my Zone 2 is roughly 91–106 beats per minute.
It's a range, so don't get too attached to a single number. If you use an Apple Watch to track your workouts, it will show your heart rate zones during cardio workouts like running, cycling, and HIIT.
Why Zone 2 matters in perimenopause and menopause
Declining estrogen affects mitochondrial function and metabolic flexibility. Zone 2 training builds mitochondrial density and improves your body's ability to burn fat for fuel, which can help offset menopausal shifts in body composition and energy.
The cortisol angle. Unlike harder cardio like HIIT, Zone 2 doesn't spike cortisol. That's why "easy" isn't lazy. It's smart training for this life stage.
The bone density connection. Weight-bearing Zone 2 activities like brisk walking and hiking support bone health, which becomes more urgent after menopause.
Common mistakes. Most people's "easy" pace is actually too hard. This is especially true for former athletes and Type A personalities who think slow means wasted time.
How much, and how often?
Aim for 2 sessions a week, 30–45 minutes each. Ideally, combine Zone 2 with 2–3 weight lifting sessions. If you do both on the same day, do your Zone 2 after lifting.
My ideal week looks like this:
Monday: Lift weights, then 20 minutes of Zone 2
Tuesday: Morning yoga
Wednesday: Outdoor ride, 80–90 minutes, half Zone 2 and half Zone 3
Thursday: Morning yoga, afternoon weightlifting
Friday: Weighted brisk walk, about 3 miles (I wear a 12 lb weighted vest to add load and get my heart rate into Zone 2), or yoga and weightlifting
Saturday or Sunday: Complete rest day or yoga
Some weeks I need to shuffle this around, but I aim for 3 days of weightlifting, 2–3 days of Zone 2–3 cardio, and 3 days of yoga. I use my Apple Watch to track steps, heart rate, and occasionally sleep quality. You can also track your heart rate during yoga, casual walks, or hikes to see trends. The more consistent you are with an activity, the more your body adapts, so over time the same workout may feel easier and your heart rate may stay lower.
So, what works for you? Where can you add Zone 2 for a consistent 30 to 40 minutes?
If you're curious about how to get started or want support building these habits into your routine, I'd love to connect. Here's to feeling strong at every stage of life!
Julie
