Movement · topic 2 of 7
Zone 2 training
The weekly target, and the personal heart-rate band behind it
In the app
Your band is Karvonen, built from your own resting rate and your age-predicted maximum: 40 to 60 percent of the reserve between them. The app counts minutes inside that band, not inside a table everyone shares.
Video walkthrough — Zone 2 Training
In production, coming soon
Arnett et al — ACC/AHA 2019 Primary Prevention Guideline
ACC/AHA guidelines recommend at least 150 min/week of moderate-intensity (Zone 2) or 75 min/week of vigorous-intensity aerobic activity for primary prevention of cardiovascular disease. Strong evidence basis for Verve's 150–300 min/week Zone 2 target.
jacc.org →
Tucker et al — Exercise for CVD Prevention, JACC 2022
JACC Focus Seminar on exercise for primary and secondary CVD prevention. Confirms dose-response benefits of moderate-intensity exercise and supports Zone 2 as the primary training zone for cardiovascular health in the general population.
PMID 36075680 →
Piercy et al — Physical Activity Guidelines for Americans, JAMA 2018
US Department of Health and Human Services evidence review underlying the 2018 Physical Activity Guidelines. Established 150–300 min/week of moderate-intensity activity as the target range with the greatest health benefit.
PMID 30418471 →
Heart-rate method: Karvonen HRR
"Zone 2" is a training label applied to the 40–60% Heart Rate Reserve band — different models (Seiler polarised, Maffetone 180-minus-age, San Millán VT1-based) draw the upper boundary slightly differently, but all target the same physiological space just below the first ventilatory threshold.
Garber et al — ACSM Position Stand 2011
American College of Sports Medicine position stand on quantity and quality of exercise. Recommends 40–60% Heart Rate Reserve (HRR, Karvonen method) as the moderate-intensity aerobic training range. Basis of Verve's Karvonen HRR zone calculation.
PMID 21694556 →
Fletcher et al — AHA Exercise Standards 2013
AHA scientific statement on exercise standards for testing and training. Endorses the Karvonen (HRR) method for prescribing moderate-intensity exercise, anchoring intensity to resting HR for greater individualisation.
PMID 23877260 →