Hey girl! Here are some of the prompts I’ve used with ChatGPT to create Zone 2 workouts along with more info on Zone 2 and why I’ve been loving it!
WHAT IS ZONE 2?
Zone 2 is a heart-rate “sweet spot” where your body primarily uses fat as fuel instead of carbs. It’s often called the aerobic base zone — workouts here feel challenging but sustainable. You’re breathing heavier than normal, but you could still hold a conversation.
Benefits of training in Zone 2:
- More efficient fat-burning
- Improved endurance and cardiovascular health
- Better metabolic health and energy
- Easier recovery between harder workouts
HOW TO CALCULATE ZONE 2:
- Find your max heart rate (MHR):
👉 220 − your age - Calculate 60–70% of that number:
That’s your Zone 2 range.
Example (age 36):
- Max HR ≈ 220 − 36 = 184 bpm
- Zone 2 range ≈ 60–70% → 110–129 bpm
(If you can talk but not sing, you’re probably in it.)
PROMPTS:
“Create a 30-min Zone 2 workout that mixes strength + cardio, keeps my heart rate 60–70% of max, and uses [insert equipment]. I’m [age].”
“Write me a 30-minute Zone 2 workout combining strength and cardio that keeps my heart rate around 60–70% of my max. I’m [insert age] and have [insert equipment, e.g., dumbbells + treadmill].”
“Can you create a week’s worth of Zone 2 workouts, around 30 minutes each, using a combination of dumbbells and bodyweight exercises. Can you list out the moves in a bulleted list with the allocated reps for each move so it’s easy to follow along?”
“Can you create a week’s worth of [optional: Zone 2] workouts, around [XX] minutes each, using [insert equipment or if no equipment, request ‘bodyweight exercises only’]. [add any personal requests here like moves to avoid or personal injuries/limitations to keep in mind]. Can you list out the moves in a bulleted list with the allocated [reps or timing; depending on if you want timed intervals or standard reps] for each move so it’s easy to follow along?”
PRO TIP:
- Don’t forget to include injuries or modifications
- You can even ask it to track progress or create a 4-week plan from there.
