4 ways to train cardio that you can squeeze into just a single 30-min Gym Pod session.

Zone 2 training on the treadmill is a valuable tool for building endurance, improving cardiovascular fitness, and enhancing fat metabolism. Let’s explore four different ways to complete Zone 2 training efficiently, all within a time frame of 25 minutes or less.

These workouts are designed to help you stay within the target heart rate zone and make the most of your cardio during your Gym Pod sessions. Let’s dive in!

1) Endurance Jog:
Duration: 25 minutes

The endurance jog is a straightforward yet effective way to achieve Zone 2 training on the treadmill. Start with a warm-up walk for a few minutes, gradually increasing your pace. Then transition into a comfortable jogging speed that allows you to maintain a heart rate between 60-70% of your maximum heart rate. Focus on breathing evenly and maintaining good form throughout the session.

2) Interval Training:
Duration: 20 minutes

Interval training is a versatile workout style that can be adapted to achieve Zone 2 training. Begin with a warm-up walk or light jog for a few minutes. Then alternate between periods of moderate-intensity jogging or running and active recovery periods. During the moderate-intensity intervals, aim to keep your heart rate within the Zone 2 range. This variation in intensity challenges your cardiovascular system while allowing for adequate recovery.

3) Incline Walking:
Duration: 25 minutes

Walking on an incline is an effective way to engage your muscles and elevate your heart rate within Zone 2. Set the treadmill incline to a challenging level, such as 5-8%. Begin with a warm-up walk, gradually increasing the speed, and maintain a brisk walking pace. This workout not only strengthens your leg muscles but also enhances your aerobic capacity and endurance.

4) Tempo Run:
Duration: 20 minutes

A tempo run involves running at a controlled, steady pace that is slightly faster than your usual jogging speed. Start with a warm-up jog, then increase your pace to a challenging yet sustainable level. Aim to keep your heart rate within the Zone 2 range throughout the workout. Tempo runs improve your lactate threshold, which leads to better endurance and running efficiency.

Achieving Zone 2 training on the treadmill doesn’t have to be time-consuming. By incorporating these four efficient workout styles into your routine, you can complete your training within 25 minutes or less. By booking a Gym Pod, you’ll be able to enter the Pod and claim the treadmill straightaway and stay on it for as long as you’d like! If you have questions about Zone 2 training and other cardiovascular fitness, be sure to enquire for PT services.