Zone 2 Cardio (Attia)

Lifestyle Medium 28 days oura
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Goal

Assess how regular Zone 2 cardio affects HRV and recovery

Hypothesis

150+ min of Zone 2 per week → increased mitochondrial density → better HRV and resting HR

Zone 2 trains type I muscle fiber mitochondria, improving fat oxidation and cardiorespiratory fitness (Peter Attia, Inigo San Millan)

Expected Effects

  • ↑ hrv_night_avg
  • ↓ resting_hr

Phases

1

Baseline

7 days
  • Train as usual
  • At the end of the week, log total Zone 2 minutes
2

Zone 2 Protocol

21 days
  • Target: 150-180 min of Zone 2 per week (3-4 sessions of 40-60 min)
  • Zone 2 = you can talk but not sing (RPE 4-5/10)
  • Running, cycling, brisk walking — your choice
  • At the end of each week, log total minutes

Tracked Metrics

Primary

Secondary

Evaluation

Method: compare_phase_means

Design: baseline (7 days) → intervention (21 days)

Safety

Disclaimers

  • Zone 2 is low-intensity exercise, suitable for most people
  • With joint injuries — choose cycling or swimming
  • Don't train while sick or extremely fatigued

Stop Conditions

  • Chest pain or shortness of breath disproportionate to the effort
  • An injury that prevents training
  • Oura readiness < 60 for three days in a row (overtraining)