Zone 2 Training: A Balanced Fitness Trend for Thai Hearts and Minds
Zone 2 training has surged into the fitness spotlight. From elite athletes to weekend joggers, many are touting its health and performance benefits. The approach focuses on moderate, sustainable exercise that supports heart health, metabolism, and even brain function—without the burnout of high-intensity routines. But what exactly is Zone 2, and what does Thai readers need to know?
Zone 2 describes exercising at about 60–70% of maximum heart rate. It’s the pace where you can speak in sentences, though you might pause for breath. The common max-heart-rate formula is 220 minus age. For a 40-year-old, Zone 2 sits roughly between 110 and 130 beats per minute. Unlike intense workouts, Zone 2 can be sustained for long periods, with minimal lactate buildup and quick recovery. Thai athletes and fitness communities have long valued steady, enjoyable activity, and recent celebrity endorsements plus new research have boosted Zone 2 into broader popular culture.