#Zone2

For many in Thailand, the most sustainable path to better health might be a pace you can sustain for hours at a time: a steady, moderate effort—roughly 65 percent of your maximum, the so-called Zone 2. The latest research points to this pace as a powerful driver of endurance, fat burning, and metabolic health, with clear advantages for older adults and people juggling long workdays, family duties, and the cost of healthcare. In a country where rising rates of diabetes and obesity strain families and communities, Zone 2 workouts offer a practical, approachable route to meaningful gains without the intimidation of high-intensity training. The idea isn’t to push you to your limit but to invite your body to become more efficient over the long run.

A new wave of scientific discussion has emerged following recent statements by a prominent biochemist regarding cardiovascular exercise—a topic of growing interest among health-conscious Thais. According to Dr. Rhonda Patrick, widely known for her research-based health communication, the fashionable “Zone 2” cardio workouts, popularised for their heart-health benefits, may not be enough if enhancing overall fitness and longevity is the goal. Instead, she urges the integration of higher intensity training to efficiently boost VO2 max, a critical measure of cardiorespiratory health (Men’s Fitness; Daily Healthways; Pure Vitality Echo).

A growing debate among health researchers is drawing attention in Thailand: Zone 2 cardio—moderate activity at roughly 60–70% of maximum heart rate—offers clear metabolic benefits, but it may not maximize overall fitness or longevity. Leading voices in exercise science suggest incorporating higher-intensity sessions to boost VO2 max, a key marker of cardiovascular health. This nuanced view is beginning to influence fitness communities from Bangkok parks to provincial gyms.

Zone 2 workouts improve fat metabolism, mitochondrial function, and endurance. In Thai urban life, many enthusiasts—cyclists, runners, and gym-goers—have embraced Zone 2 for sustainable gains. Yet recent summaries of scientific literature emphasize a broader approach. While Zone 2 strengthens metabolic health, higher-intensity efforts may be necessary to push VO2 max upward, optimizing the body’s oxygen-use capacity.