A holiday should be a circuit breaker. It’s a time to recharge, yet many people return from these vacations more depleted than when they left. They’ve either taken a week of inactivity, sunbathing in the sun and drinking, or they have been rushing around busy cities, stressed, wading through crowds.
There is a third way: A vacation that is both restorative and genuinely fitness-building. The modern obsession with high-intensity training misunderstands recovery and stress – hitting your personal bests each run is not good for your nervous system.
True restoration comes from low-stress, sustainable activity that builds the aerobic system without taxing it. This is known as Zone 2, and you can operate in this zone at all times while walking a 100+ miles over the span of a week, seeing a new country, its history, landscapes, villages, and wildlife along the way… And, walking is free!
So, if you like the look of Greece, we think a coast-to-coast walk in Crete, for example, allows for a consistent pace along beautiful beaches and through stunning canyons. You get to see the sights, mythology, and early democracy, all while building fitness.
The science of Zone 2
Zone 2 is the low-intensity level of aerobic activity, typically 60-70% of your maximum heart rate.
So, if you’re 30, your max heart rate is likely around 190bpm, meaning you take 60 to 70% of that figure and you stick within this range.
The other way to tell, of course, is simply that you can endure this exercise while breathing only through your nose and holding a conversation. So, in other words, brisk walking and hiking.
It may seem gentle, but it’s doing a lot of work despite the minimal impact on your joints. It builds a deep and resilient aerobic base, meaning you return to work fitter and with a better “engine” – so you will get tired less. The primary benefit is in mitochondrial health. The creation of new mitochondria enhances its efficiency.
More efficient mitochondria improves the body’s ability to utilise fat as a primary fuel source.
There’s also a ton more benefits, from improving the body’s capacity to shuttle lactate, to helping boost your parasympathetic nerve function (your ability to rest and digest).
Why HIIT on holiday is counterproductive
For those into their fitness, they may be considering keeping up their HIIT routine on holiday. The truth is that while it can improve your VO2 max and is occasionally useful for getting fitter, there’s a lot of stress involved.
You’re on holiday, you’re supposed to be recovering.
Hormonally, HIIT spikes cortisol. And, this cortisol also comes from running around Paris like a headless chicken with lots of crowds, noises, and queuing for attractions.
Finding your Zone 2 on the trail
Staying in Zone 2 does not require a laboratory, though you can set alerts on your watch if you desire.
The simplest method is the “talk test”: You should be able to speak in complete, coherent sentences without gasping for air, as well as being able to breathe through your nose only.
This simple biofeedback mechanism ensures you are operating below your first ventilatory threshold (VT1).
The beauty of this in a walking holiday is that it’s comfortable. It’s supposed to be comfortable. You get to enjoy the nature without gasping for air or enduring pain. You get to slow down when the hill gets a little steep.
This is drastically different to those who cycle across countries on holiday, which can be Zone 2 in theory, but often it enters Zone 3 and 4 when climbing hills or feeling forced to speed up because of traffic.
Zone 2 destinations
We don’t need to overcomplicate things – walking around is all generally in Zone 2. But, it’s worth remembering that the likes of Kilimanjaro and Machu Picchu are not really suited, nor is walking along the Dutch flat roads.
The ideal Zone 2 landscape is a steady, rhythmic pace, with some rolling hills and varied terrain. The likes of Germany’s Rhine Valley offers walks through vineyards and castles on gentle, well-marked paths, making it perfect to take in the scenery and cover a lot of distance.
Plus, the likes of Orbis Ways and similar travel agents can organize the route and accommodation for you, meaning you have no cortisol and stress, giving yourself up totally to the gentle, relaxing endurance of the vacation.
The island of Gozo in Malta, known as Calypso’s Isle, is also a fantastic option for calm trails through ancient landscapes and along the clear sea.
Generally, Europe has a lot of great topography for this kind of exercise, all while being easily connected to public transport once you reach your destination.
There are many National Park options in North America of course, and some city centers that are exceedingly walkable and calm, like Tokyo, are also worthwhile, because the little traffic and many green parks do not interrupt your rhythm.
But we advise against the likes of London and New York because there’s a lot of waiting at traffic lights, while many US cities are simply not suited to walking at all.
Remember, it’s all about a monotonous pace, so much so that there’s nothing to think about other than mindfully digesting what you see, smell and hear.
Rest and fitness
It may sound overly complicated, but Zone 2 is an area of fitness that actually keeps things profoundly simple: Unless you’re optimizing for speed (rushing to increase fitness) or to race (beat your marathon PB), then Zone 2 is essentially all the human body needs.
It has the broadest range of benefits, yet the experience of being fun, comfortable, and mentally relaxing so you can learn and experience the world.
Ultimately, the goal of a holiday is to rejuvenate.
So, even for the most dedicated athletes out there, taking your foot off the gas and sticking to a comfortable hiking pace can really open up new ways of looking at fitness, and the world…
