Why slow cardio is quietly the best cardio

The talking pace

Zone 2 is the intensity where you can still hold a conversation. It sits at roughly 60–70% of your max heart rate, the range Shulah’s heart-rate tool marks as your fat-burning base.

It builds the aerobic engine that everything else sits on: better recovery, more mitochondria, and a body that burns fat more efficiently at rest.

Go slow enough that it feels almost boring, then do it often.

How to use it

Aim for two to three 30–45 minute easy sessions a week, a brisk walk, an easy cycle, a light row. Keep hard days genuinely hard and easy days genuinely easy; the magic is in the contrast.