Zone 2 Training for BJJ: Building Your Gas Tank

What Is Zone 2 Training?

Zone 2 training is low-intensity aerobic work. You move at a steady pace, just enough to raise your heart rate and breathing slightly, but not so much that you’re out of breath. At this pace, your body mainly burns fat for fuel and trains your aerobic system—the part responsible for long-lasting energy.

Over time, Zone 2 causes several important changes to your cardiovascular system:

• Your heart (specifically the left ventricle) gets bigger, so it can pump more blood with each beat. This means your heart doesn’t need to beat as often, which lowers your resting heart rate.
• You build more capillaries, the tiny blood vessels that deliver oxygen to your muscles. This helps your muscles work longer without tiring.
• Your mitochondria—the parts of your cells that turn oxygen and fuel into energy—increase in number and size, which improves how efficiently your body uses oxygen.

These changes mean your body can do more work with less effort. You’ll recover faster between rounds, last longer during training, and feel less exhausted during long sessions.

Many top-level grapplers include Zone 2 in their routine. In boxing and MMA, this kind of training is often called “roadwork.” Same idea—different name.

“Zone 2 builds your gas tank so you can roll harder, longer, and recover faster.”

How Do You Know You’re in Zone 2?

Zone 2 is usually defined as low-intensity aerobic training, where your body uses mostly fat for fuel and can keep going for a long time. For many people, this falls around 60–70% of their maximum heart rate.

A common estimate is:

180 minus your age = rough Zone 2 heart rate

The actual range can vary from person to person, depending on your fitness level, genetics, and training history. Some people hit Zone 2 at a much lower heart rate than the formula suggests.

If you want the most accurate number, you’ll need to test your maximum heart rate. But for most people, that’s not necessary.

A more practical and surprisingly accurate method is to go by feel:

• You should be able to theoretically hold a conversation, but your breathing is noticeably deeper (that doesn’t mean you should talk during your rounds).
• You’re not gasping, but you’re also not totally relaxed.
• It should feel easy, like you could keep going for an hour or more.
• If it feels too hard to talk, you’re probably going too fast. If it feels too easy, you might still be in the right place—Zone 2 is meant to feel easy.

Using a heart rate monitor can help, especially a chest strap for better accuracy, but it’s not required.

How to Do Zone 2 Training During BJJ

You can train in Zone 2 while rolling, but it takes control and the right mindset. The goal is to keep your heart rate low and steady—so you stay in the right zone and don’t burn out.

Here’s how to do it:

• Pick the right partners. Choose training partners who are lighter, less experienced, or willing to match your pace. Let them know you’re rolling light.
• Set a speed limit. Move smoothly and avoid fast, explosive actions. Think flow, not fight.
• Keep the roll going. Don’t stall or sit out. Keep moving at a steady pace for the whole round.
• Stay relaxed. Use just enough strength to stay safe, but no more. Let go of the need to “win” every exchange.
• Focus on clean technique. Use this time to work on timing, positioning, and transitions—not submissions or scrambles.
• Avoid spikes. If your heart rate suddenly jumps, back off the pace. Let your partner win the exchange if you can’t keep up with their pace.

Rolling like this may feel too easy—but that’s the point. You’re building your engine, not testing it.

Zone 2 Training Outside of BJJ

You don’t have to be on the mats to build your gas tank. In fact, doing Zone 2 outside of BJJ can be a smart way to stay consistent—especially when your joints need a break or you can’t train.

Some of the best low-impact options are:

• Biking – easy on the body and great for long, steady sessions
• Running – simple and effective if your joints can handle it
• Rowing – full-body and easy to pace
• Swimming – gentle on the joints and great for breath control

Aim for 2 to 4 sessions per week, each lasting 30 to 60 minutes or more. But remember—you might not need extra sessions if you’re already getting enough steady, light-paced rolls during BJJ. That counts as Zone 2 too.

If your schedule and recovery allow, you can add more sessions on top of your BJJ training to increase your total aerobic volume. Just watch how your body responds and adjust as needed.

What matters most is your total weekly time in Zone 2. You can split it into shorter blocks, and it doesn’t have to be perfect.

Zone 2 is also a great tool during vacation, injury recovery, or times when you’re off the mats. It helps you maintain your engine and stay ready for harder training later.

“Zone 2 is all about time—not intensity. Just stay in the right zone and be consistent.”

How Long Until You See Results?

If you train in Zone 2 for 3 to 5 hours per week, you’ll likely start noticing changes within a few weeks. Many people feel:

• Better endurance
• Faster recovery between rounds
• Lower resting heart rate
• More energy during long training sessions

These improvements build up slowly but steadily. Like compound interest, the more consistent you are, the bigger the payoff over time.

The best part? Zone 2 adaptations are long-lasting. Once you build a strong aerobic base, it sticks with you—especially if you maintain it with regular training. Even short breaks won’t erase your progress completely.

You don’t have to go all-in right away. Just start where you can and build from there. The key is consistency, not perfection.

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