Are you confused or curious about which zone you should be training in? You’re not alone.
In fact, Google Trends reveals a 77% increase in searches for ‘zone training’ in the past quarter. Enter Zone Zero – a gentle, low-impact workout that barely feels like exercise but is designed to move your body, boost circulation, and improve overall well-being.
Perfect for beginners, those returning from injury, or anyone who wants to enjoy the benefits of fitness without the intensity of traditional workouts, Zone Zero is quietly changing the way we think about exercise.
Alex Kirkup-Lee, personal trainer at Gymshark, comments
What are the different zones?
Alex explains: “There are six heart rate zones used to gauge how hard your body is working during exercise. It’s a scale that is commonly measured from zone 1, which is the easiest heart rate zone, up to zone 5, representing the maximum effort you can exert. However, there is also zone 0, which is a very gentle exercise that almost doesn’t feel like exercise.
What is zone zero?
“The main difference between zone 0 and zone 1 is the level of maximum heart rate. Zone 1 is classified as 50-60% of your maximum heart rate, while zone 0 is 50% or less. The benefit of zone 0 exercise is that it requires much less effort than any of the other zones, which is perfect for your recovery days, and may help to reduce muscle soreness.
“While zone 0 exercise can be extremely beneficial, I would recommend incorporating different zones into your week to ensure you are continuing to improve your aerobic capacity and strength. You can include zone 0 exercises in your daily routine, on top of additional training. This might include some gentle stretching while you brew your coffee in the morning, or getting off a stop early to walk 10 minutes on your way to work.
“Zone 0 is suitable for everyone, and can be incorporated into anyone’s gym routine. However, it’s most useful for anyone recovering from an injury, those participating in high-intensity exercise, and individuals at the beginning of their fitness journey.”
What is zone two?
“Zone 2 sits on the easier end of that spectrum, and is performed at around 60 to 70% of your maximum heart rate. It’s seen as slow and steady, with runners sometimes referring to it as an ‘easy pace’, but it could also be a casual bike ride or steady swim. Be sure to track your heart rate on a fitness tracker so you’re aware of your heart rate and try to keep it within the zone 2 threshold.
“There are multiple benefits to zone 2 cardio, with one of the main advantages being that it can improve your aerobic base. This is because it trains your body to efficiently use fat for fuel, which is why it is sometimes known as the ‘fat burning zone’. This helps to support both endurance and metabolic health.
“Over time, it can also help you to recover faster and feel less worn out between workouts. This kind of low-intensity training can lower your risk of chronic disease and give you a solid foundation for better fitness overall.
“For those wanting to introduce zone 2 training to their weekly routine, you should consider doing it around 3 to 4 times a week, for around 45 minutes to an hour at a time. Wearing comfortable gear that supports movement and breathability, like a good pair of performance leggings, is essential as it helps minimise distractions, allowing you to focus on building your aerobic capacity and settling into a good rhythm.”
Whether you’re easing into Zone Zero for the first time or exploring other training zones, the key is to find what works for you. Fitness doesn’t have to be one-size-fits-all—listen to your body, experiment with different intensities, and gradually build a routine that feels sustainable and enjoyable. Move at your own pace, work through the zones that suit you, and remember: consistency and comfort often lead to the best results.