Zone 2 Cardio for People Who Actually Lift

Does slow cardio actually matter if you already lift four days a week? Miles and Amara dig into the science behind Zone 2 training, starting with a 2025 Sports Medicine review that challenges whether it's uniquely superior for mitochondrial adaptations. You'll learn why the "cardio kills gains" fear traces back to a 1980 study with an extreme protocol no reasonable lifter uses, how Zone 2's effect on cardiac output can directly improve recovery between sets, and when HIIT makes more sense than steady-state work for time-crunched schedules. The episode closes with a practical weekly structure — two Zone 2 sessions, one HIIT session, scheduled around leg days — built for people who treat strength and conditioning as complementary tools, not competing priorities.