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Community Programs›Simple Zone 2 Cardio for rest days
Simple Zone 2 Cardio for rest days
IntermediateFree

Simple Zone 2 Cardio for rest days

Simple, light, and versatile.

Victor G.
Victor G.· Jul 2025
31athletes running this program
iOS & Android

Overview

Length
16 weeks
Days / week
2 days
Level
Intermediate
Goal
Athletics, Muscle, Strength, Women's, Bodyweight Fitness, Olympic Weightlifting
Equipment
At Home
Session length
60 min
This is just a simple chronogram for keeping notes of rest days workouts. As the name suggests, you should use it alongside your main workout as long as it don't already focus on cardio. You should allocate both days from this plan between your other workout days. Do not train both days back to back. If you train 5 days a week, just do one day, if you train 6, just rest and go enjoy life a little. The progression is extremely light, just enough for you to get all the benefits of zone 2 cardio, and progress your performance a little. If you fail to hit the target times for your whole week, just redo that week until you succeed. Remember: its supposed to be complementary light work. You should also take into consideration your compound fatigue from your main workout. If bigger times are keeping you from archiving your main workout goals you should stop progressing, and only do so when you feel that you will have enough energy left for your main workout.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on gaining both size and strength
Athletes who can train 2 days per week
Athletes who prefer training at home with minimal equipment

Muscle engagement

Front
Back
Cardio
100%
Week 1 Workouts
#ExerciseSetsReps
1Zone 1 Warm Up Run15 min
2Cardio (Zone 2)120 min
#ExerciseSetsReps
1Zone 1 Warm Up Run15 min
2Cardio (Zone 2)120 min

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Simple Zone 2 Cardio for rest days is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.

This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Simple Zone 2 Cardio for rest days is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Simple Zone 2 Cardio for rest days is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
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