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Zone 2 Cardio Base

General fitnessBeginner

Three easy 45-minute aerobic sessions a week on low-impact machines and on foot: bike, rower, rucking, incline walking. The pace is conversational throughout — the plan that builds the engine under everything else, without the joint load of running.

At a glance

Frequency
3× a week
Split
Circuit
Session length
Up to 45 min
Weekly volume
≈6 working sets

Equipment

GymMachineOther

Where the week's sets go

  • Other5 sets · 83%
  • Legs1 set · 17%

A week on this plan

  1. Sunrest day
  2. MonBike & Row
  3. Tuerest day
  4. WedRuck
  5. Thurest day
  6. FriMixed Machines
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Bike & Row

Continuous easy spin, then a steady row · 2 exercises · Up to 46 min

    • Spin bikeQuads · Machine1× 1800 s30 s restThirty minutes at a steady cadence of 80–90 rpm. Resistance just enough that the legs feel it; conversation should stay easy. A stationary bike or fan bike works the same.
    • Rowing machineFull body · Machine1× 900 s30 s restFifteen minutes at 20–22 strokes per minute. Legs, then back, then arms; long and relaxed. Keep the heart rate where the bike left it.

Workout 2 of 3

Ruck

A long weighted walk · 1 exercise · Up to 46 min

    • RuckingFull body · Other1× 2700 s30 s restForty-five minutes with a backpack of 5–10 kg, outdoors if you can. Brisk, upright, arms swinging. No pack? Walk on an incline treadmill at 6–10% instead.

Workout 3 of 3

Mixed Machines

Three fifteen-minute blocks · 3 exercises · Up to 47 min

    • Air bikeFull body · Machine1× 900 s30 s restFifteen minutes easy. The fan bike hits the arms too, so the heart rate climbs fast — hold back.
    • Walking on incline treadmillFull body · Machine1× 900 s30 s restFifteen minutes at 8–12% incline, 5–6 km/h, no hands on the rails.
    • Rowing machineFull body · Machine1× 900 s30 s restFifteen minutes at 20–22 strokes per minute. Swimming for twenty minutes is a good substitute for this whole session.

How to progress

Zone 2 is the effort where you can talk in full sentences but would rather not: roughly 60–70% of maximum heart rate, or a nose-breathing pace. If you have a heart-rate monitor, stay under 180 minus your age. Weeks one and two, cut every block to two thirds if 45 minutes is new. Progress by adding five minutes to one session a week up to 60, then by nudging the pace within the same heart rate. Sessions can move to any day, but keep one day between them for the first month. Substitute freely with what you have: swimming, an elliptical, a curved treadmill or a brisk outdoor walk all count, as long as the effort stays easy.

Start this plan

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