Build your aerobic base with Zone 2 training
Build an aerobic base with high-volume Zone 2 at a conversational pace, judge weeks by accumulated easy volume, and read the readiness dips a training block brings without overreacting.
Zone 2 base building is a deliberate aerobic base phase: a lot of easy volume at a conversational pace. Volume is the point, and keeping easy days easy is the hard part. Going too hard on easy days is the most common base-phase mistake.
This is a training protocol. It has no food targets; it changes how AumniVIDA reads your training and readiness data.
How AumniVIDA follows it with your data
- Expect readiness dips. Moderate dips during load weeks are a normal training response. The protocol raises the readiness dip alert to 15 points, so only sustained suppression alongside poor sleep or a raised resting heart rate suggests backing off.
- Judge the week, not the workout. The coach looks at accumulated easy volume, not the speed of a single session.
- Plan recovery weeks. The coach suggests a recovery week every three to four weeks.
- Stay conversational. If you report drifting into tempo effort, the coach brings you back down.
Follow up to five protocols on the free plan, or the full library with Pro. Rank them, and when two protocols disagree, the higher-ranked one guides the app.
The evidence
Cardiorespiratory fitness is one of the strongest markers of long-term health. AumniVIDA's Longevity focus protocol cites a 2018 JAMA Network Open study linking fitness with long-term mortality.
Before you start
Talk to your clinician before starting a training block if you have heart symptoms, a heart condition or another medical concern. AumniVIDA explains your data for general wellness; diagnosis and treatment decisions stay with you and your clinician.