Build a Zone 2 Aerobic Base
12 weeks · 3 milestones
Complete 12 weeks of Zone 2 training with heart rate tracking proof at each session.
Milestone map
Milestone map
3 milestones
Zone 2 training requires knowing your specific heart rate range before you begin. Use the Maffetone 180 Formula (180 minus your age, adjusted for health and fitness history) or percentage-based max HR estimation (60–70% of estimated max HR where max HR ≈ 220 minus age). Write down your calculated zone and name the method you used. Complete 4 zone 2 sessions of at least 30 minutes each — any aerobic modality works (walking, cycling, rowing, or slow jogging) provided your average HR stays within your zone. Your HR data from the app or watch is the proof.
Proof required
Share: (1) your calculated zone 2 HR range and the method you used to calculate it, and (2) logs for your first 4 zone 2 sessions, each showing date, duration (≥30 min), and average HR within your zone. GPS app screenshots or exported data work.
What gets checked
- A specific HR range is stated with a named calculation method — 'zone 2 is low intensity' is not a range; 'zone 2 = 120–135 bpm calculated using the Maffetone 180 Formula (180 − 38 − 5 for good training background = 137 upper limit, −10 for lower = 127–137 bpm)' is a range with a method
- All 4 sessions show average HR within the stated zone — sessions where average HR drifts above zone were not zone 2 sessions regardless of perceived effort; a screenshot of the session summary with average HR is required
- Each session is at least 30 minutes — zone 2 adaptations require sustained aerobic stimulus; 20-minute sessions do not meet the standard