Zone-2 Aerobic Base Session

A steady, conversational-pace session held in Zone 2 (~60-70% HRmax, RPE 3-4). This is the aerobic foundation that most weekly volume should sit on. Duration is a default; extend or shorten to fit your week.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Brisk Walk
5 min easy build to raise heart rate
Warm-up; ease into a conversational pace.
2
Easy Run (Zone 2)
35 min continuous at RPE 3-4 (Zone 2)
Swap for bike or elliptical if you prefer low impact.
3
Brisk Walk
5 min easy walk
Cool-down; let breathing settle.

Find this in my week builder

Opens the builder on Cardio & Endurance, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.