How much should you carry?
Get your personal zone 2 walking plan — the exact load, pace, and duration for your body. Built on clinical research, tailored to your goals.
Three tools. No account needed.
Find Your Zone 2
Calculate your personal zone 2 heart rate range using three research-backed methods. Takes 30 seconds.
Load Up
The reverse calculator. Tell us about you and we'll tell you what to carry and how fast to walk to be in zone 2.
Flagship toolSession Card
Generate a printable walk plan. Take it with you. Leave your phone at home.
Walk smarter, not harder
Zone 2 training — steady, moderate-intensity cardio — is the foundation of cardiovascular health, fat metabolism, and longevity. It's what Peter Attia, Andrew Huberman, and exercise physiologist Iñigo San Millán have been talking about for years.
But most people struggle to stay in zone 2. Jogging pushes you too high. Walking alone isn't enough. The sweet spot? Add weight. A loaded pack or weighted vest raises your heart rate into zone 2 at a comfortable walking pace — no running, no gym, no equipment beyond a rucksack.
LoadedZone translates the research into personal numbers. We tell you exactly how much to carry and how fast to walk based on your age, weight, fitness level, and terrain. Then we give you a printable card so you can leave your phone behind and just walk.
Start with what you've got
You don't need specialist gear. A rucksack you already own, loaded with books or a bag of garden soil, and whatever shoes you walk in today. That's enough to start.
No app required. No account. No sign-up. The calculators are free and the session cards are free. We're not trying to keep you on a screen — we're trying to get you out the door.