There’s lots of talk about Zone 1, 2, 3, and 4 cardio, with each “zone” based on the level of aerobic or anaerobic energy you’re utilizing. The lower the zone, the easier it is, the more aerobic you are, and the more fat you’re burning as a percentage of total energy. The higher the zone, the more intense it is, the more anaerobic you are, and the more glucose and glycogen you’re burning.
This is a sound way to think about “cardio,” but it doesn’t cover every zone. There’s one big training zone missing from the conversation: Zone Fun.
In Zone Fun, intensity doesn’t matter. It can be high or low, fast or slow. Zone Fun oscillates across all the heart rate zones. Because the prime concern and determinant is whether or not you’re having fun, the other stuff melts away. Not in importance—all the aerobic zones still matter, intensity still matters—but in what you have to consciously pay attention to. You’re just having fun.
Ultimate Frisbee
My favorite way to get into Zone Fun is Ultimate Frisbee. When I lived in Malibu, I had a weekly game with the same group of guys. It was a mix of running, jumping, throwing, jostling, sprinting, and jogging requiring strategy, planning, and concentration. Most importantly, it was fun. You don’t realize the hard work, the heavy breathing, or the soreness. That’s the beauty of Zone Fun.
Fat Tire Biking
I’ve taken fitness influencers out on the sand who are half my age, and they always say it’s the hardest workout of their lives. But riding through sand next to the beautiful water invigorates and makes the work worth it.
Standup Paddling
On the paddleboard, I get into my rhythm and flow, and the hours melt away. I'm usually not breathing hard, but my muscles get an incredible workout. My heart is working, the blood is flowing, and the fat is burning. This is a gentle form of Zone Fun training.
Sports
Pick a sport you enjoyed when you were younger and are still decent at. If you’re playing basketball, you should be able to dribble, make a layup, and feel comfortable with the flow of the game. If you’re playing soccer, be comfortable handling the ball, passing, and shooting. You don’t have to be an all-star, but you shouldn’t be a total beginner.
Make the Boring Interesting
Instead of running on a treadmill, go for a trail run. The changing topography, textures, and beautiful surroundings make it more enjoyable. I did most of my endurance training on trails and mountain passes because it was more interesting than running around a track or on a treadmill.
Instead of road biking, mountain bike. You have to stay alert for roots, rocks, jumps, drops, and trees. This keeps you immersed in the moment and makes the workout feel less like a chore.
Rock Scrambling
Rock scrambling is my absolute favorite way to train in Zone Fun. Growing up in Maine, I scrambled all over the rocks lining the coast every chance I got. This was how I got most of my movement and training foundation. Scrambling on all fours up steep rock faces is pure fun and triggers something primordial within us.
