Affiliate & partner disclosure: This article contains affiliate links, and I may earn a commission if you buy through them at no extra cost to you. As an authorised LifeWave Brand Partner, I have a financial interest in promoting LifeWave products. Testimonial/editorial given by a LifeWave brand partner with financial interest in promoting the product. Full disclosure at the end.
A note before we start. Check with your GP before starting a new exercise programme if you have a heart condition, chest pain or other symptoms, or take medication that affects heart rate. This article is general information, not medical advice. LifeWave X39 is a non-transdermal, general-wellness phototherapy patch that gently stimulates the skin with light to support the body’s natural energy flow for strength and stamina. It is not a treatment for any condition.
Zone 2 has become a favourite of the longevity world, and for good reason: it’s easy enough to do often and builds the aerobic base that supports energy and heart health. Most people simply go too hard to be in it.
Key takeaways
- Zone 2 is conversational-pace cardio, roughly 60–70% of max heart rate.
- It builds aerobic fitness and mitochondrial capacity.
- It’s gentle enough to do several times a week.
- Brisk walking, especially uphill, often counts.
- Combine it with resistance training and some harder efforts.
What is zone 2?
The second of five common intensity zones: you can talk in full sentences but you’d rather not sing. Brisk walking, easy jogging, steady cycling or rowing all work.
Why it matters
Regular aerobic training stimulates muscles to build more and better mitochondria, improves the body’s ability to use fat for fuel, and strengthens the heart. Cardiorespiratory fitness is one of the strongest predictors of long-term health.
How to know you’re in zone 2
- Talk test — full sentences, slightly effortful.
- Heart rate — roughly 60–70% of max (220 minus age is a rough estimate with wide individual variation; beta-blockers change this).
- Nasal breathing — many people can sustain it in zone 2.
The commonest mistake is drifting into zone 3. Real zone 2 often feels almost too easy.
How much?
Many longevity-focused coaches suggest around three hours a week, in 30–60 minute sessions. Brisk walking counts. My own base is 10,000+ steps a day, alongside lifting every second day with the RP Hypertrophy app. Protein supports recovery from all of it; I take 10 PerfectAmino tablets a day alongside food.
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Join free →Where does X39 fit? Not in building fitness — only training does that. I wear an X39 daily as a separate general-wellness habit, and make no claim that it affects mitochondria or aerobic fitness.
Frequently asked questions
Is walking zone 2?
Brisk walking often is, especially uphill. Fitter people may need incline or pace.
Is zone 2 better than high-intensity training?
They’re complementary. A zone 2 base plus some harder work and resistance training is a sound mix.
How do I track progress?
Watch your pace at the same heart rate improve over months. I also track body composition monthly on a Hume Body Pod and wear a WHOOP.
Does X39 treat any condition?
No. No such claim is made. X39 is not intended to diagnose, treat, cure or prevent any disease.
Related reading
Zone 2 Cardio: The Training That Extends Your Life · Sarcopenia After 40 · Build Muscle After 40
Full disclosure. This article is general information, not medical advice. LifeWave X39 is not intended to diagnose, treat, cure or prevent any disease; statements about it have not been evaluated by the FDA. As an authorised LifeWave Brand Partner I have a financial interest in promoting LifeWave products. PerfectAmino and Hume Health links are affiliate links.
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