Zone 2 sessions should ideally be at least 45 minutes long, as shorter intervals may not produce the same physiological effects as longer, steady-state efforts.

“we're using three hours a week as the magic in that zone so three one-hour or four 45-minute sessions at that intensity”

“I only do three hours a week of zone two, typically in four, 45 minute to an hour sessions. Do you think that's enough?”

“inigo believes that you know 45 minutes is probably about the minimum per session so in other words if if you were going to commit to three hours a week in 45 minute blocks you probably wouldn't want to go any shorter versus you know say doing 20-minute blocks every single day or something to that effect in my experiences it does take a while to get into that sort of steady state you know short intervals of zone 2 don't seem to produce the same effect as long intervals”

“again this is a great question you know i've asked this question and many others that are being posed today specifically to indigo milan and if you haven't listened to that podcast i would definitely recommend it we get very deep into the weeds on this stuff um inigo believes that you know 45 minutes is probably about the minimum per session so in other words if if you were going to commit to three hours a week in 45 minute blocks you probably wouldn't want to go any shorter versus you know say doing 20-minute blocks every single day or something to that effect in my experiences it does take a while to get into that sort of steady state you know short intervals of zone 2 don't seem to produce the same effect as long intervals so again it depends on your fitness but certainly i would say you know striving to have as much time as you can is is reasonable and i generally recommend people start at 30 minutes if they're new to the activity uh 45 if they're not”

“i generally recommend people start at 30 minutes if they're new to the activity uh 45 if they're not”

“What I think the right dose is on that and I think for someone who's never done this type of activity before probably two hours a week is a good place to start I think three to four is probably where you want to get to”

“and and what I also recommend is about an hour if you can get there but again you know like yeah sure you might it's it's to me it's it's feels like a torture sometimes you know to be an hour and the trainer I hate it I like to be outside uh but we have have to do it I do it I I watch a movie or or just catch up on work I have one with special desks right where I can type or read articles or answers some emails low key activity because again you know you're not very sharp to think uh very intellectually but um but yeah one hour might do the trick uh what I've seen is like yeah in those people who haven't done much at all even 30 minutes 20 minutes might start moving the needle but eventually it's not enough uh those right uh um uh it's like if if the body needs more right so if if you can get to a goal about an hour to an hour and a half that's that that should really work in my modest opinion in my experience so that's that's the um the duration”

“you might start start by 20 minutes 30 minutes 40 minutes increasing it but maybe about an hour and if you bike for example about an hour 20 minutes hour and a half”

“if you can get at least 30 to 45 minutes you should spread them out so again if you're only able to commit an hour to it it might be one hour once or 30 minutes twice”

“so in your zone two sessions you like to do at least 30 at a minimum yeah and now when you're in those Zone twos are you like when you hit the bike and the clock starts no I take 10 minutes I I'm I do all mine on a bike”

“but if you're just starting out you might want to do three times 20 minutes a week”

“So, so in your zone two sessions, you like to do at least 30”