CrossFit and Zone 2 (The Happy Couple)

How a CrossFit Class Fits Into the Longevity Equation

I started CrossFit at the age of 33. Within a year, I was in the best shape of my life by far. I was an athlete in high school, not a great one, but I did the things. I lifted weights, and I did all the work. A year of CrossFit at the age of 33 had me beating all my previous lifting and endurance personal records. This arc lasted approximately 10 years. I was the strongest and fastest I had ever been in my life in my early 40s.

There is a lot to unpack in what I just said. Common knowledge and advice suggest that by age 25, one's human performance begins to decline. We now know this is far from true.

Training matters to your health and fitness. And what and how you do it has the most significant impact on the life you live.

As I have gotten older, my focus has shifted from CrossFit to longevity activities. How do I stay strong, healthy, and helpful for as long as possible? CrossFit is a part of these activities, although my definition of CrossFit comes more from the 2010s version of the program.

The new research is powerful. Exercise is the magic pill. Zone 2 work is crucial for heart health and the development and maintenance of mitochondria. Strength seems to be just as important, but we also need some intensity.

So how do we fit it all into our lives? And if you want to do CrossFit, how the hell does that work?

Hopefully, this article will help.

If your weekly fitness routine includes 3 to 5 CrossFit classes, you’re already doing a lot right. But how does it align with what science tells us about long-term health, cardiovascular resilience, and aging well?

Let’s break it down.

The Strength Component: Covered

Most CrossFit classes include a strength segment, which typically involves squats, Olympic lifts, or EMOMs with progressive loading. This checks the strength box if:

• You’re lifting at 70–90% of your 1RM

• You’re tracking progress and adding load or reps over time

• You’re building or maintaining muscle mass consistently

Strength training is one of the most potent anti-aging tools available. It improves bone density, insulin sensitivity, posture, joint integrity, and functional independence. If you're hitting your lifts regularly in CrossFit, you're on solid ground.

So far, so good.

The Conditioning Component: Not Zone 2

This is where CrossFit needs some help. The conditioning or "MetCon" piece is intentionally intense. It’s built to drive your heart rate up, usually into Zone 4 or 5.

These short, brutal efforts are great for building mental grit and VO2 max. However, they do not provide the same adaptations that result from prolonged, steady-state aerobic exercise. Most MetCons are too short, too spiky, and too stressful to hit the sweet spot of Zone 2.

What are you missing?

• Increased mitochondrial density

• Improved fat metabolism

• Stable energy levels and better recovery

• Cardiovascular efficiency

If all you ever do is lift and go hard, you’re skipping the foundation your body relies on for endurance, resilience, and recovery.

The Fix: Add Zone 2

The solution isn’t quitting CrossFit. It’s rounding out the picture.

Add 2 to 3 Zone 2 sessions each week, outside of class. Think of these as low-stress, high-reward sessions that build your engine quietly in the background. They can be simple and sustainable:

• 45–60 minute brisk walks (yes, walking counts, know you zone 2 HR)

• Rowing, biking, or jogging at a steady pace—where you can hold a conversation

• Rucking with 20–30 pounds for time or distance

• Maffetone-style runs where you stay below 140–150 bpm (depending on age and fitness)

These sessions aren’t about crushing it. If they feel hard, you're probably going too fast. The real challenge is in the patience. Zone 2 teaches your body to be more efficient with fuel, recover better, and tolerate more work overall.

The best part? Zone 2 doesn’t interfere with recovery. Done right, these sessions will support your strength and MetCon work, rather than competing with them.

Want to improve your sleep, your resting heart rate, your ability to handle stress, and your recovery between workouts? Zone 2 is the answer.

Why It Matters

Imagine your fitness like a pyramid:

• Base: Zone 2 aerobic capacity

• Middle: Strength and hypertrophy

• Top: VO2 max, MetCons, high-intensity efforts

Most CrossFitters spend their time in the top two layers, constantly redlining or lifting heavy weights, and they’re wondering why their progress stalls or injuries creep in.

Without a broad aerobic base, the pyramid gets wobbly. Zone 2 builds that base. It supports everything above it. It helps you go longer, recover faster, and stay healthier. It’s the difference between a body that breaks down and a body that bounces back.

Zone 2 is what keeps your heart young, your mitochondria firing, and your body resilient. It’s not sexy, but it works. And if you’re in this for the long haul, it’s essential.

Add it. Make it part of your week. Your future self will thank you.

See you in the gym!