In a previous article about high-intensity training, we said that, “You can’t fake endurance.” Meaning that to go long, you have to occasionally train long. We’ve spent a lot of time talking about strength, intensity, and the mental grind that hunting demands.
But the reality is, most hunts don’t end with a pack-out. The majority of your time is spent covering ground, on foot, in elevation, with a pack. And that’s where aerobic capacity protocols become one of the greatest tools in our toolbox. If you check out Mayhem Hunt, you’ll see this referenced most frequently as “Zone 2.”
Let’s break down what it is, why we use it, and how to train it in a way that actually translates to the mountains.
What is Zone 2 Cardio?
Zone 2 training is low-intensity, steady-state cardio. To get a little more nerdy, it means working at 60-70% of your max heart rate. For most people, that’s a pace where you can hold a conversation, or what we call an RPE (Rate of Perceived Exertion) of 3 to 4 out of 10. In other words, very slow.
It’s the engine behind everything else that hunters and athletes do. Runners know it well. Cyclists and endurance athletes live by it. But for the rest of us, especially those like me, coming from CrossFit or strength backgrounds, it’s often overlooked. When you’re training for both performance and longevity, Zone 2 is critical.
Yes, you could set aside some time during the week to pound the pavement and put in some miles. But before too long, the benefit will lessen, or worse yet, move backwards. Incorporating intentional endurance work into a structured program allows for consistent progress without sacrificing the gains you’ve made in the gym.
Hunting in the backcountry isn’t just about peak output; it’s also about sustainability. You’re logging hours each day on your feet carrying gear. Sometimes, you’ll be sitting and waiting for movement or calls, while other times that peace is interrupted by short, hard pushes and scrambling to reposition.
This kind of gear-shifting, moving from easy to hard and back to easy, is exactly what we have in mind when writing our training programs. This will train your body to become more efficient and recover faster from bursts of intensity.
Three Ways to Train Zone 2
At Mayhem, we have three main ways we lean into programming Zone 2 training. Take these for what they are, isolated examples. For a better understanding of program design, you can take our 7-day free trial.
On Its Own (Progressive Builds)
Like any skill, aerobic capacity builds with consistency and smart progression. Here’s a very basic structure that Mayhem Hunt would follow in and out of season to build our aerobic capacity and maintain it year-round:
Week 1: 20 minutes in Zone 2 twice a week
Week 2: 30 minutes in Zone 2 twice a week
Week 3: 40 minutes in Zone 2 twice a week
Choose any modality or even a mix of them to keep it enjoyable. Examples: row, ski, bike, run, step-ups, or ruck. Keep the effort light. For these, I’m breathing mostly through my nose, able to talk, and staying relaxed. This builds the foundation, even if it is sometimes boring and humbling. Keep in mind how much it pays off when you’ve got six miles to get back to camp and 70 pounds of meat and gear on your back.
After Intensity (Stacking Work)
Another way we use Zone 2 is after a hard workout, either as active recovery or aerobic development. Here’s a real example from our training.
100ft Sled Push (3×45/2×45)
200m Run
100ft Farmers Carry (2×100/2×70)
30 seconds rest
100ft Farmers Carry (2×100/2×70)
200m Run
100ft Sled Push (3×45/2×45)
2 minutes rest
20-minute Zone 2 Run
It’s simple, but it keeps your system recovering while reinforcing endurance and accumulating miles on the feet. It doesn’t take a whole other session, just stack it after what you’re already doing.
Zone 2 with Short Sprints (Real-World Simulation)
Last fall, in preparation for September Elk, I ran this progression, and I’m repeating it this year. Here’s the format.
20 minutes of Zone 2 (Row, ski, bike, run, ruck, step-ups, your choice)
Every 4 minutes:
Do one of the following:
100-ft sled push (light and fast)
or
100-yard sprint at 9/10 RPE (Rate of Perceived Exertion)
Then go right back to your steady Zone 2 pace.
This simulates a hunting day with exactly steady movement, then a short, high-stakes effort (like chasing or relocating), followed by a return to calm. And that return to calm is important. When your adrenaline spikes and your heart rate surges, can you reset quickly? Can you stay sharp for a shot? Train for the hunt.
How Do I Mix Endurance Training and Shooting?
Sometimes I’ll program and mix Zone 2 training with target practice. This is a huge topic of discussion among comment section warriors. I get it, train under the conditions of the hunt, but I want to stress the importance of shooting in calm scenarios and working on the technique first.
This is why when I train, I like to elevate my heart rate just enough to simulate real-world tension but low enough that I can still practice breath control, grip discipline, and sight alignment. I encourage you to learn how to calm your body and deliver under pressure. That’s where this type of cardio becomes tactical, not just physical. We plan to do a deeper dive into this with a future article, so look out for that.
Keep It Simple Stupid
You don’t need to be a scientist or to get the newest wearables, just listen to your body. I tell our team, follow the KISS rule: “Keep It Simple Stupid.” Just run at a pace where you can hold a short conversation. That’s it.
If you want to track it with a heart rate monitor, great. If not, no problem. This time spent with a slightly elevated heart rate and getting a moderate sweat going will pay off when we are asked to do that exact thing when we get into the woods.
Go Train
At the end of the day, high intensity will always give us the best bang for the buck in terms of time and adaptation, but Zone 2 can’t be ignored. You need both. You should train hard and train long. In CrossFit terms, train for the known, but also for the unknown. Because when the moment comes and it always does, you won’t get to call a timeout to catch your breath.
Read the full article here