Like any form of exercise, zone two is packed with muscular and cardiovascular benefits. “Zone two training enhances your endurance and stamina by improving bone density and muscular adaptation while reducing the chance of injury when performed consistently over time,” says UK Athletics coach Arj Thiruchelvam.

“It is particularly effective at capillarisation, the process of increasing the number of capillaries that serve a muscle and thus improve your muscular and aerobic endurance by delivering oxygen to that area of the body.”

For Malpass, the benefits go beyond just the physical changes: “It can be a far more social activity and due to the reduced intensity it can often be less daunting. The barrier to entry for this type of workout is lower, as you are able to spend time having a chat and you won’t be too fatigued.”

Zone 2 cardio might be the best kind of heart rate training (and it's much easier to do than you think)