#20: Zone 2

Zone 2 training is making waves. In this issue, we're diving into the science behind slow-and-steady cardio with insights from experts.

Plus: 

• A celebrity trainer’s go-to products 

• New drops for runners, gorpcore and streetwear fans, and more

Let’s go!
- Ash Read and Joe Niehaus

Succeeding with Zone 2 training

Today we're breaking down the benefits of long, slow workouts with Aviron Coach John Steventon and GORUCK's Director of Training Nichele Cihlar. 

What is Zone 2 Cardio? Zone 2 cardio involves exercising at an intensity where you can comfortably chat, but still feel like you’re working out — typically at 60-70% of your maximum heart rate. Steventon notes, “It’s vital you don’t work too hard.”

The foundation of fitness. “Zone 2 has benefits for anyone, no matter their fitness level,” says Cihlar. It increases cardio fitness, speeds up recovery and muscle repair, and boosts mental health. And according to Cihlar, it also improves heart rate variability (HRV),resting heart rate (RHR), and enhances sleep. 

How to train in Zone 2. If you can hold a long conversation while exercising, you’re likely in Zone 2. “This should feel like mild heavy breathing, but you should still be able to talk,” says Cihlar. Steventon advises using a heart rate monitor for accuracy, adding, “The HR monitor on a smartwatch is normally good enough.” 

Just about any form of cardio can get you into Zone 2:

• Rucking

• Running (“a slow plod,” says Steventon)

• Cycling, rowing, or swimming

• Fast walking or hiking up hills

Drop the ego. Steventon highlights ego as the biggest challenge with Zone 2: “People don’t want to be seen running, rowing, swimming or cycling slowly. So their pace tends to creep up, moving them out of Zone 2.” 

More common pitfalls include: 

• Going too fast or ignoring the heart rate monitor

• Deteriorating technique from slow-paced workouts

The Bottom Line: Zone 2 training is accessible, effective, and essential for building a strong fitness foundation. But check your ego — while Zone 2 is gaining popularity, many miss out on its true benefits by going too fast. Slow down and stay consistent to reap the benefits. 

My Health Stack by Kenny Santucci

Each week in our Health Stack series, Wellworthy taps into its network of health and fitness experts to offer personal insights and recommendations.

He’s the founder of NYC’s The Strength Club, and personal trainer to stars like Jon Bon Jovi, Liev Schreiber, and Frank Ocean. 

Practicing what he preaches, Kenny has completed eight marathons, three Ironmans, and numerous Triathlons. Staying healthy while mixing up his training, he’s also into Jiu Jitsu, running, and CrossFit.

Here’s Kenny’s Health Stack.

What I drink:

• Celsius: “I have to be at the gym at 5am everyday, so I need a kick in the butt to get me going. Celsius never lets me down and gives me the energy I need early on and without the jitters or crash. They are also flavorful without being too much, especially in the morning.”

• Slate Milk: “This is one of my favorite ways to get my protein in during the day. It’s ultra filtered chocolate milk that tastes delicious – how can you go wrong? It’s my favorite way to refuel after a tough strength training workout because it tastes more like a treat than anything.”

My training stack:

• Garmin Forerunner 245: “I’ve been wearing one since 2018 and haven’t stopped since then. Garmin has all of the features you need to keep track of your health and wellness, whether you’re using it to clock your mileage on a training run, or check your heartbeat during a strength training workout. Plus, it’s easy to use and incredibly durable.”

• PANATTA equipment: “I think this is the best equipment company on the market. The design and biomechanics are second to none. You can tell when you use any piece of their equipment that it’s built by people who actually workout. I’ve added a few pieces in my gym, including the Dual Chest Press/Rowing Machine and Hip Adductor/Abductor Machine.”

• TRX: “I think every individual should travel and have one of these in their home. It’s the best bang for your buck when it comes to at-home fitness equipment and ensures an easy way to keep up with your strength training goals wherever you are. Everyone forgets how much of an asset their own body weight is. That’s where TRX shines.”

What’s in my wardrobe:

• Vuori: “The chances of running into me and I don’t have something Vuori on are slim to none, especially one of their joggers! The fit and material are perfect, plus lightweight and comfortable. It’s hands down my favorite brand when it comes to athleisure.”

• NADS: “These are my favorite and most comfortable boxers. It’s quality and comfort for a great price.”

Proteins and supplements:

• Anabar: “If I’m on the road, I definitely have Anabar in my bag to make sure I have my protein intake for the day. Their flavor and protein count is on point! It’s a great airport, or plane snack, but also an alternative to an afternoon snack with much better protein benefits.”

• Cutler Nutrition: “If you’re looking for quality and clean protein that’s not in the form of a drink or bar, this is one of the best on the market. Their Essentials Creatine can be added to morning coffee, or a post-workout shake. If I remember to prepare myself a shake as a late morning snack, you can guarantee it has a hefty scoop of Cutler in it.”

• Thesis: “When it comes to nootropics, this is the best one I’ve found that actually makes me feel like I should. I need a kick in the brain most mornings and I work long days, so I can’t crash. Thesis products offer a clean focus feeling all day long, without a crash or spike in energy.”

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Get 30% off your first order here. 

Just dropped: Protein in bulk

Cult-favorite retailer Costco released its own protein powder under in-house brand Kirkland Signature. Each serving has 25 grams of protein, four grams of carbohydrates, one gram of sugar, and just 130 calories.

One bag contains about 70 servings and costs just $47.99 — which is extremely affordable compared to other well-known nutrition labels. Find a store near you.

More drops perfect for:

• Skincare. Luxury body care brand Necessaire came out with The Body Vitamin C, a serum that boosts your radiant glow and reduces sunspots. Snag a bottle here.

• Trick-shot hydration. BODYARMOR and popular YouTube creators Dude Perfect collaborated on a new flavor, Perfect Pop. It’s available at Walmart and other retailers for a limited time this summer. Learn more here.

• Carrying your gear. Swiss activewear brand On launched a new collection of bags. Six styles offer features for running, going to the gym, and everything in between. Grab one here.

• Marathoners. On also released a new race-day shoe. The Cloudboom Strike is within athletic shoe regulations, but maximizes energy efficiency with a new bounceboard and midsole construction. They’re available for $280 starting today.

• Garden swag. PUMA partnered with LA-based streetwear label Carrots by Anwar Carrots on a nature-inspired collection. The line of sneakers, shorts, and more comes in some fun orange and green colorways. Shop here.

• Gorpcore fans. One of the hottest (and unexpected) brands on the fashion scene today, equipment brand Salomon, and luxury house Maison Margiela released new footwear. They’re priced at over $400 and are mostly sold out until the next drop. Find them here.

Today’s newsletter was brought to you by Joe Niehaus and Ash Read.

P.S. We’d love to hear from you! Send us your favorite gear, personal health stack, or feedback on the newsletter.