About LoadedZone

LoadedZone exists because the research on zone 2 training is genuinely important — and genuinely hard to act on without someone translating it into personal numbers.

Zone 2 cardiovascular training — steady, moderate-intensity exercise that builds mitochondrial function, improves fat oxidation, and supports long-term health — has been championed by researchers like Iñigo San Millán and popularised by Peter Attia, Andrew Huberman, and others. The evidence is strong and the benefits are real.

But knowing that zone 2 matters doesn't tell you what to actually do. How heavy should your pack be? How fast should you walk? Is 30 minutes enough? What if you don't own a heart rate monitor?

That's what LoadedZone is for. We take the research — the Pandolf equation, the Karvonen method, San Millán's lactate threshold work — and turn it into tools that give you a specific, personalised answer. Then we give you a printable card so you can leave your phone at home and just walk.

What we believe

Research first. Every claim on this site cites its source. Every calculator shows its working. If we're not sure about something, we say so.

The walk is the product, not the screen. We're not trying to maximise your time on our site. We're trying to get you out the door with the right numbers in your head (or your pocket). No streaks, no badges, no social features, no push notifications.

Use what you've got. You don't need specialist gear to start. A rucksack, some books, and whatever shoes you walk in today. That's enough.

Warm but not patronising. Our users include physiotherapists, doctors, teachers, engineers, and people who've never thought about heart rate zones before. We write for all of them.

What we don't do

We don't provide medical advice. We don't prescribe exercise programmes for specific medical conditions. We don't replace your GP, your physiotherapist, or your coach. We give you the best available evidence, translated into practical numbers, and encourage you to use them wisely.

If you have existing health conditions — particularly cardiovascular issues, joint problems, or are pregnant — please consult your doctor before starting loaded walking or any new exercise programme.