01
GuideHeart HealthComing soon
Zone 2: The Boring Cardio That Extends Your Life
Why slow cardio outperforms intervals for longevity.
09 — TopicsHeart Health
Heart Health
The boring cardio extends your life.
Long, slow, steady. Heart-rate-trained zones, not heroic intervals. Walk a lot. Lift enough to keep your structure. Sauna and zone 2 do most of the work; the gear catalog can wait.
04Interventions
What actually works.
Ranked by priority. Same matrix, filtered to this chapter.
8,000+ steps/day.
- Cost
- Free
- Time
- 60–80 min
- Ease
- Effortless
- Impact
- High
06Walking
8,000+ steps/day.
- Cost
- Free
- Time
- 60–80 min
- Ease
- Effortless
- Impact
- High
13.32g+ EPA/DHA daily.
- Cost
- $25/mo
- Time
- 10 sec
- Ease
- Effortless
- Impact
- Moderate
10Omega-3
2g+ EPA/DHA daily.
- Cost
- $25/mo
- Time
- 10 sec
- Ease
- Effortless
- Impact
- Moderate
10.8150 min/week.
- Cost
- Free
- Time
- 150 min/wk
- Ease
- Challenging
- Impact
- Extremely high
12Zone 2 cardio
150 min/week.
- Cost
- Free
- Time
- 150 min/wk
- Ease
- Challenging
- Impact
- Extremely high
6.33–4x/week.
- Cost
- $50–200/mo
- Time
- 80 min/wk
- Ease
- Easy
- Impact
- High
17Sauna
3–4x/week.
- Cost
- $50–200/mo
- Time
- 80 min/wk
- Ease
- Easy
- Impact
- High
1.8
01Read more
The reading list.
Other chapters
Eight topics, one matrix. Pick another, or browse the full library.