Zone 2 training
Every recorded take from the experts Cited tracks — each with the exact quote, source, and timestamp.
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In a protocol
Get a long endurance zone 2 session (jog, hike, row, cycle, swim) of 60–75 minutes once per week as the foundation of weekly cardiovascular training.
“60 to 75 minutes of jogging... so-called zone two cardio
HL▶ 20:00Dosage60–75 min once/week (Sunday); aim for 180–200 min/week total zone 2 across week; pace where you can still talk but not push harderCaveatsBeginners should start shorter and flatterCertaintyexplicitstrong endorsement -
Organic (prompted)
Low-intensity aerobic training, the single most evidence-backed intervention for neurogenesis and BDNF.
“single most evidence-backed intervention for neurogenesis
BG▶ 46:20Certaintyexplicitstrong endorsement -
In a protocol
Train in zone 2 — moderate cardio upregulates endogenous glutathione production.
“Train in zone two, moderate cardio up-regulates endogenous glutathione
TU▶ 7:00Certaintyexplicitrecommendation -
In a protocol
Build aerobic base with zone 2 training — pace at which you can talk but don't want to — for ~3 hours/week, typically 3x60 or 4x45 minute sessions.
“three hours being the med
TT▶ 1:41:00Dosage~3 hours/week (3x60min or 4x45min); lactate ~1.7–2 mmol or talk-test thresholdCertaintyexplicitstrong endorsement -
In a protocol
Maximize aerobic efficiency / fat oxidation — your 'all-day pace' — as the base of cardiorespiratory fitness.
“the base of the triangle is the aerobic efficiency
TP▶ 58:00Certaintyexplicitstrong endorsement