I always had a good amount of zone 2 runs in my running training (I'm just a runner) as I saw these as important base miles without harming yourself too much. That was only based on feeling and experience though, didn't have that much information regarding "zone 2". The new "hype" backs that up with scientific information and makes me keep up that work. Fun fact: Due to being sick twice over the winter (plus another short covid stint) I was on the backfoot with preparation for the next competition and rushing things, thus rushing things a bit, not being ready, zone 2 became 3 and so on - resulted in tiredness, heavy legs, not enough recovery and not the fitness gains I was hoping for. It was stupid! :) No shortcuts from now on, back to building up in a sane way.
Jup, zone 2 for long-runs and long-rides. Shorter workouts I try to stick with 80/20. HIT sessions are all out. Closer to events more specific threshold training.
A different way to train? You mean to race competitively without working the aerobic motor? Better question: do you train seriously or not? Zone 2 isn't optional for athletes who want to perform. Science shows even weight lifters benefit from aerobic training. No it won't replace HIT workouts but Z2 time is the foundation on which everything else, including anaerobic, high intensity efforts, rests.
I’m glad you mention about Zone 2 being hard to stick to. I can do it when cycling easily enough, but when I’m running, I find it difficult to run as slowly as is required, so I just run at the slowest pace that’s comfortable. Sometimes that straddles slightly into zone 3, but I just keep a close eye to make sure it doesn’t creep too far.
So true what you’re saying about run form in Zone 2. I recently bought the Garmin HRM Pro with running dynamics. My run form is much better on harder runs, seems sloppier in Z2..
It is funny that everyone was training in “zone 2” (base training) till 10-15yrs ago. Then came the “time crunched” or sweet spot training plans as a “cheat” to get kind of the same improvement on a shorter time. And now back to zone 2.
Am I the only one who thinks zone 2 is 70 - 80% of max HR and not 60 - 70%? Edit: Yeah, it's actually 60-70% of max heart rate. My bad. I must have been tired after a very long zone two session when I posted that. 😂.
Yes 60-70% by heartrate reserve. For example my true max is 199bpm. Resting pulse is 43. My Zone 2 60-70% heartrate reserve = 136-152bpm... which is about 69-77% of my true max. 80/20 Zone 2 is different as it runs based off lthr. I get to 163bpm via that method. Cheers
This is something I neglected for a long time! I started running a year ago (after recovering from jumper's knee, lasting three years), and in the beginning I obviously saw some improvement. Eventually the improvements came to a halt, as I couldnt increase the amount or intensity of my training. In january, I started doing a lot more workouts on the elliptical and cycling in zone 2 and 3, making it much easier to have training weeks of at least 5 hours. I went from a 41.01 at the 10k in September, and a 20 minute 5k in November to a 18.45 5k at the end of january and a 37.59 10k now in the beginning of march! I did not run more than 3 hours in any week. Had I ran more, I would have probably gotten another injury.
I’m glad you mention about Zone 2 being hard to stick to. I can do it when cycling easily enough, but when I’m running, I find it difficult to run as slowly as is required, so I just run at the slowest pace that’s comfortable. Sometimes that straddles slightly into zone 3, but I just keep a close eye to make sure it doesn’t creep too far.
Same here. I end up going by average HR across the entire run. If that stays a few beats below the top end of zone 2 I'm calling it a success. If I try to stay within the zone at all times it just gets too frustrating, especially as I live in a hilly area and there's no truly flat routes anywhere within striking distance.
Same for me. Even at 'snail pace' where some brisk walkers are overtaking I am in zone 3. I have settled for middle of zone 3. I can do that for 1h+, perceived effort is about 3/4 out of 10.
I was the same when started about 6 weeks ago. Stuck to waking the hilly bits (felt weird!) and after about 3-4 weeks as body gets used to it & you get used to pacing you will find Z2 easier to hold in middle / ceiling. Worth doing as Z3 then uses different fuel system which can take the whole rest of your run to come back down from, I.e once Z3 or above is triggered you are not going to achieve that sessions’ intended result
@@gtn I use a Garmin Forerunner 955 to monitor my runs, paired with the HRM Pro Plus. For the zones themselves, I mainly go by feel. Planning to book a lactate threshold test at some point though.
Just to add that if using the 80/20 approach, HR Zones are calculated slightly differently, therefore Zone 2 tends to be a little higher than traditional methods.
More zone 2 confusion: In the GTN video, "Everything you need to know about heart rate and power training zones", zone 2 is stated as 85-89% of lactate threshold HR. (both videos use 60-70% of max HR) Checking the internet, LTHR is the same as FTP HR. In this video, Heather says zone 2 is 68-85% of FTP HR. I think 68-85% of FTP HR overlaps with 60-70% of max HR much better than 85-89% of LTHR.
Zoning isn't the be all end all, Running Economy is. I used to struggle to stay in Zone 2, it was too slow, even on easy I was going out of it. I always thought it was because I wasn't fit enough but I was running 5ks easily everyday so my base fitness wasn't the problem until I found out what Running Economy was = Proper Running Form, I wasn't opening up enough, I had a 180 Cadence but a measly 64cm stride, which meant my feet were hitting the ground more so my body was subjected to more load which increased the intensity my body had to absorb which translates to a higher heartrate. I went back to square one, I worked on my stride for weeks and now when I run Zone 2 I'm 40% faster than my previous. I'm going faster and farther in Zone 2 because my running economy has improved thereby reducing my run load which translates to a lower intensity and a lower heartrate at a faster pace so for those that have been running for a long time and find Zone 2 hard to maintain, look at your Running Form, video yourself, look at your flaws and then start doing running drills, just focus on running drills especially Striding and I guarantee you Zone 2 will become your favorite zone.
It is very tricky for slow runners, I ran a 10k at 1 hour but my HR always climbs above 150 if I do any running, even super slow. I try to run walk the easy runs, or do an incline walk.
So do you get all these benefits (other than injury prevention and motivation!) in zones higher than zone 2 aswell? Would I see more of the same physiological benefits like more mitochondria and capillary beds etc training at zone 3 or 4 instead?
I’m always confused by the numbering. I only run and in my Garmin I use the aerobic zone which is 70-80% range and try and keep below 75% but that’s zone 3?! In RPE it definitely feels about 3-4. Below 70% I creep above almost immediately in my easy warm up. I’m pretty sure my max HR is reasonably accurate.
Hi Russel, From my understanding (please correct me all if I got this wrong) the garmin zones aren't the same as we are talking about here. Garmin (and similar devices) take your maximum heart rate and just take percentages of that to create the zones. In the big interview with Dr. Milan on GCN he explained that zone 2 has a slightly bigger range - as Heather mentioned: being able to have a conversation with slight(!) effort(!) doing so - ..I think in another video Si said another indication could be to keep breathing through your nose - that all should be the upper range of zone 2 wheras Garmin always tells me that this is zone 3. :) Hope I got this all right. Best regards.
@@1dree1 I got the same feeling and hope I'm not wrong there :D though it is a Polar...I am usually running my easy runs in Polar Zone 3, thats 70-79%. However I try to stay closer to the lower end. But even if its not totally accurate to what we all should be doing, I see a great improvement from not even a minute being able to stay there to now 15mins+ . Now I only need to keep up the regular training... 😅
Is it not just as good to rest between harder run days? What would happen to say a 5 -10k pro runner if they stopped doing Z2 and just rested on their Z2 days? MT.
I don’t know if it’s because I’m new to running (1year in) but the zones don’t seem to match my effort. I did my first half marathon run (not a race just distance) on Thursday and was taking it easy yet pretty much all of the run was zone 4
You might just have a naturally higher HR. The age-based formulas don't work for everybody! I know they don't work for me; I can run for what feels like forever at a HR just ten beats below my alleged HRmax.
Please show the science behind this: ie studies that show that running at zone 2 is better than running hard each run (with appropriate rest between runs)
Did you find any studies showing moderate Zone 2 more beneficial than HIIT? I am struggling to find any. But the argument I hear most is that if you are a serious athlete the only way you can get enough volume is to do mostly Zone 2 with just 1-2 days at high intensity. What is optimal for normal people seems still heavily debated.
@@bmp713 Not really… nothing super clear. There are lots of studies that claim to show how wonderful zone 2 training is, but the results never seem to be clearly compared to an alternative of fast training runs plus appropriate rest. If you look up Stephen Seilor’s books and articles… he seems to be focussed on the science of zone 2 training.
I've been watching a ton of zone 2 or 80/20 training videos, but I simply am not able to train in zone 2. I've been doing adventure races now for seven years and have done a few multiday races so I have plenty endurance. But my heart likes 155 bpm. In theory that is 87% of maxHR and at the end of zone 3 in my Garmin watch. Still at 155 bpm I can comfortably talk and I can comfortably run 25 km without any muscle pain whatsoever, so I wonder if I just have a large zone 2 and 155 is a good HR for me to train in?
Yes, "zone 2" for easy runs and "pure" long runs. 👍 Mixing it up with strides, hill sprints, tempo- and threshold runs, and short and long interval training. What to mix it up with depends on where I'm in the training block.
let's dive into the details for a moment and talk about mitochondria. these are the cells powerhouses that use oxygen to convert glucose into energy and fuel the muscles. and the more time you spend trading in zone two the more mitochondria. you'll develop and therefore you'll become more efficient.
is zone 2 just the bare minimum someone needs to keep in shape, ???? does zone 2 also apply to someone who wants to be competitive in age group competitions, be it biking, running or even rowing????
I don't understand why everyone has a different definition of Z2. Most people say up to 85%. If there's science behind this, then how can there be so much variability?
Zone 2 training has been getting a lot of attention because it's a great way to build endurance and improve aerobic fitness. By training in this zone, you can enhance your body's ability to utilize oxygen, increase your stamina, and improve your overall cardiovascular health. It's definitely worth incorporating into your training routine.
I started trying this in January, but I can't train in zone 2. After a warmup, I go from the high end of Z2 (134) to the high end of Z3 (158) in two to two and a half minutes. One minute to 1:15 of walking gets me back down to 134, and then it's back to running for another 2:00-:2:30. Rinse and repeat for 5 miles. I know everyone says low and slow training is supposed to be Z2, but Z3 is the best I can do. Doing that plus occasional intervals has gotten my VO2Max up to 41 from a post-COVID low of 32, but I have a long ways to go. Starting a week ago, I've made three separate training runs, to go along with three run days per week. The goal of muscle endurance is to gradually increase volume in the easy run portion, and intensity will up the distance and number of the sprints. I'm hoping the low-slow run gradually becomes more running and less walking. If anyone has criticisms, suggestions, or improvements, I'd really appreciate it. 1) Low-Slow Z3: 5 miles total: 0.5mi easy, 4.5mi Z3 run/walk 2) Muscle Endurance: 5 miles total: 0.5mi easy, 2mi Z3 run/walk, 0.5mi easy, 1.75mi Z3 run/walk, 0.25mi race pace (8:30) 3) Intensity: 5 miles total: 0.5mi easy, 4mi Z3 run/walk, 4x (0.12 sprint, 0.13 walk)
Just to add that if using the 80/20 approach, HR Zones are calculated slightly differently, therefore Zone 2 tends to be a little higher than traditional methods.
Is Lactate threshold HR zones better than Max HR zones, to sum it up Zone 1 Less than 85% of LTHR vs Zone 1 51 to 60% of MHR Zone 2 85% to 89% of LTHR vs Zone 2 61 to 70% of MHR Zone 3 90% to 94% of LTHR vs Zone 3 71 to 80% of MHR Zone 4 95% to 99% of LTHR vs Zone 4 81 to 90% of MHR Zone 5 100% and above % of LTHR vs Zone 5 91-100% of MHR My watch says I have a Max HR of 198 and Threshold HR of 179 Which means Z2 of the Lactate Threshold Zone is 152-159 vs Z2 of Max HR Zone is 120-139 Which is a lot of difference, which zone do I follow?
You are right. Very important this zone to be trained, it helps even in anaerobic exercise by charging back the phosphocreatine energetic system more rapidly and efficiently.
I'm sorry but your heart rate zones are nonsense for older runners. For the example of 180 bps which is close to mine, your zone 2 is 108 to 126, do you know how difficult that is. It's crazy, What is zone 1, below 108? I'm 48 years old and just lacying up my running shoes my warm up heart rate hits 110 bps, a slow run and it's already at 135 bps. For your zone 2 you need to add at least 10 bps on top of 126 to make it even remotely viable. This is exacly why I ignore these silly estimates and focus on perceived exertion.
Not sure where these zone 2 numbers are coming from. Every calculator and chart I've seen that uses age and MHR/RHR say zone 2, IE endurance, IE aerobic zone should be in the 130s to 140s. In my case, 134-146. I'm 54-186 and below 120 bpm isn't even in my warm up zone according to all of these.
❤❤❤❤ Just to add that if using the 80/20 approach, HR Zones are calculated slightly differently, therefore Zone 2 tends to be a little higher than traditional methods.💕💕💕💕
I am wondering what strategy to use to stay in the zone 2 , I am tall with long legs so it's difficult for me not to run or to run at a steady gentle pace, I always end up in the zone 4.
Do you train in zone 2? ❤ Or do you have a different way to train?
Yes, I do training in Zone 2 or 3 normally. 140BPM❤️for me on my Apple Watch ⌚️ great they gave the zones training function built in
Cheers from Taiwan 🇹🇼
I always had a good amount of zone 2 runs in my running training (I'm just a runner) as I saw these as important base miles without harming yourself too much. That was only based on feeling and experience though, didn't have that much information regarding "zone 2". The new "hype" backs that up with scientific information and makes me keep up that work.
Fun fact: Due to being sick twice over the winter (plus another short covid stint) I was on the backfoot with preparation for the next competition and rushing things, thus rushing things a bit, not being ready, zone 2 became 3 and so on - resulted in tiredness, heavy legs, not enough recovery and not the fitness gains I was hoping for. It was stupid! :) No shortcuts from now on, back to building up in a sane way.
Jup, zone 2 for long-runs and long-rides. Shorter workouts I try to stick with 80/20. HIT sessions are all out. Closer to events more specific threshold training.
A different way to train? You mean to race competitively without working the aerobic motor? Better question: do you train seriously or not? Zone 2 isn't optional for athletes who want to perform. Science shows even weight lifters benefit from aerobic training. No it won't replace HIT workouts but Z2 time is the foundation on which everything else, including anaerobic, high intensity efforts, rests.
I’m glad you mention about Zone 2 being hard to stick to. I can do it when cycling easily enough, but when I’m running, I find it difficult to run as slowly as is required, so I just run at the slowest pace that’s comfortable. Sometimes that straddles slightly into zone 3, but I just keep a close eye to make sure it doesn’t creep too far.
So true what you’re saying about run form in Zone 2. I recently bought the Garmin HRM Pro with running dynamics. My run form is much better on harder runs, seems sloppier in Z2..
It's all fun and games until someone working in zone 10 flies by.
Grow up and do your own training, why bother what other person is running?
@@andrecrispim3209 your brain needs some zone 2 training
It is funny that everyone was training in “zone 2” (base training) till 10-15yrs ago. Then came the “time crunched” or sweet spot training plans as a “cheat” to get kind of the same improvement on a shorter time. And now back to zone 2.
Am I the only one who thinks zone 2 is 70 - 80% of max HR and not 60 - 70%?
Edit: Yeah, it's actually 60-70% of max heart rate. My bad. I must have been tired after a very long zone two session when I posted that. 😂.
You may use the Karvonen Formula, because you could have different heart rate zones. And they say it's more accurate.
Yes
Yes 60-70% by heartrate reserve. For example my true max is 199bpm. Resting pulse is 43. My Zone 2 60-70% heartrate reserve = 136-152bpm... which is about 69-77% of my true max.
80/20 Zone 2 is different as it runs based off lthr. I get to 163bpm via that method. Cheers
This is something I neglected for a long time! I started running a year ago (after recovering from jumper's knee, lasting three years), and in the beginning I obviously saw some improvement. Eventually the improvements came to a halt, as I couldnt increase the amount or intensity of my training. In january, I started doing a lot more workouts on the elliptical and cycling in zone 2 and 3, making it much easier to have training weeks of at least 5 hours. I went from a 41.01 at the 10k in September, and a 20 minute 5k in November to a 18.45 5k at the end of january and a 37.59 10k now in the beginning of march! I did not run more than 3 hours in any week. Had I ran more, I would have probably gotten another injury.
I’m glad you mention about Zone 2 being hard to stick to. I can do it when cycling easily enough, but when I’m running, I find it difficult to run as slowly as is required, so I just run at the slowest pace that’s comfortable. Sometimes that straddles slightly into zone 3, but I just keep a close eye to make sure it doesn’t creep too far.
Same here. I end up going by average HR across the entire run. If that stays a few beats below the top end of zone 2 I'm calling it a success. If I try to stay within the zone at all times it just gets too frustrating, especially as I live in a hilly area and there's no truly flat routes anywhere within striking distance.
Same for me. Even at 'snail pace' where some brisk walkers are overtaking I am in zone 3. I have settled for middle of zone 3. I can do that for 1h+, perceived effort is about 3/4 out of 10.
I was the same when started about 6 weeks ago. Stuck to waking the hilly bits (felt weird!) and after about 3-4 weeks as body gets used to it & you get used to pacing you will find Z2 easier to hold in middle / ceiling. Worth doing as Z3 then uses different fuel system which can take the whole rest of your run to come back down from, I.e once Z3 or above is triggered you are not going to achieve that sessions’ intended result
Sounds like a sensible way of training! What are you using to monitor your zones?
@@gtn I use a Garmin Forerunner 955 to monitor my runs, paired with the HRM Pro Plus. For the zones themselves, I mainly go by feel. Planning to book a lactate threshold test at some point though.
Just to add that if using the 80/20 approach, HR Zones are calculated slightly differently, therefore Zone 2 tends to be a little higher than traditional methods.
More zone 2 confusion: In the GTN video, "Everything you need to know about heart rate and power training zones", zone 2 is stated as 85-89% of lactate threshold HR. (both videos use 60-70% of max HR) Checking the internet, LTHR is the same as FTP HR. In this video, Heather says zone 2 is 68-85% of FTP HR. I think 68-85% of FTP HR overlaps with 60-70% of max HR much better than 85-89% of LTHR.
Why do you think most Zone 2 experts such as San Milan, Attia, Maffetone, Joel Jamieson, and many others say Zone 2 is 70-80% not 60-70%?
Zoning isn't the be all end all, Running Economy is. I used to struggle to stay in Zone 2, it was too slow, even on easy I was going out of it. I always thought it was because I wasn't fit enough but I was running 5ks easily everyday so my base fitness wasn't the problem until I found out what Running Economy was = Proper Running Form, I wasn't opening up enough, I had a 180 Cadence but a measly 64cm stride, which meant my feet were hitting the ground more so my body was subjected to more load which increased the intensity my body had to absorb which translates to a higher heartrate. I went back to square one, I worked on my stride for weeks and now when I run Zone 2 I'm 40% faster than my previous. I'm going faster and farther in Zone 2 because my running economy has improved thereby reducing my run load which translates to a lower intensity and a lower heartrate at a faster pace so for those that have been running for a long time and find Zone 2 hard to maintain, look at your Running Form, video yourself, look at your flaws and then start doing running drills, just focus on running drills especially Striding and I guarantee you Zone 2 will become your favorite zone.
It is very tricky for slow runners, I ran a 10k at 1 hour but my HR always climbs above 150 if I do any running, even super slow. I try to run walk the easy runs, or do an incline walk.
So do you get all these benefits (other than injury prevention and motivation!) in zones higher than zone 2 aswell? Would I see more of the same physiological benefits like more mitochondria and capillary beds etc training at zone 3 or 4 instead?
I’m always confused by the numbering. I only run and in my Garmin I use the aerobic zone which is 70-80% range and try and keep below 75% but that’s zone 3?! In RPE it definitely feels about 3-4. Below 70% I creep above almost immediately in my easy warm up. I’m pretty sure my max HR is reasonably accurate.
Hi Russel,
From my understanding (please correct me all if I got this wrong) the garmin zones aren't the same as we are talking about here. Garmin (and similar devices) take your maximum heart rate and just take percentages of that to create the zones.
In the big interview with Dr. Milan on GCN he explained that zone 2 has a slightly bigger range - as Heather mentioned: being able to have a conversation with slight(!) effort(!) doing so - ..I think in another video Si said another indication could be to keep breathing through your nose - that all should be the upper range of zone 2 wheras Garmin always tells me that this is zone 3. :)
Hope I got this all right. Best regards.
@@1dree1 I got the same feeling and hope I'm not wrong there :D though it is a Polar...I am usually running my easy runs in Polar Zone 3, thats 70-79%. However I try to stay closer to the lower end. But even if its not totally accurate to what we all should be doing, I see a great improvement from not even a minute being able to stay there to now 15mins+ . Now I only need to keep up the regular training... 😅
The method of calculation here is ludicrous. Try using the KARVONAN METHOD. You'll find Z2 is roughly around your conversational pace.
Is it not just as good to rest between harder run days?
What would happen to say a 5 -10k pro runner if they stopped doing Z2 and just rested on their Z2 days? MT.
I don’t know if it’s because I’m new to running (1year in) but the zones don’t seem to match my effort. I did my first half marathon run (not a race just distance) on Thursday and was taking it easy yet pretty much all of the run was zone 4
You might just have a naturally higher HR. The age-based formulas don't work for everybody! I know they don't work for me; I can run for what feels like forever at a HR just ten beats below my alleged HRmax.
The method of calculation here is ludicrous. Try using the KARVONAN METHOD. You'll find Z2 is roughly around your conversational pace.
Best benefit of Zone 2: You can make RUclips videos while exercising 😂
Seriously it's all I been hearing if you want to be faster run longer do hills find Jesus Zone 2....what?
Please show the science behind this: ie studies that show that running at zone 2 is better than running hard each run (with appropriate rest between runs)
Did you find any studies showing moderate Zone 2 more beneficial than HIIT? I am struggling to find any. But the argument I hear most is that if you are a serious athlete the only way you can get enough volume is to do mostly Zone 2 with just 1-2 days at high intensity. What is optimal for normal people seems still heavily debated.
@@bmp713 Not really… nothing super clear. There are lots of studies that claim to show how wonderful zone 2 training is, but the results never seem to be clearly compared to an alternative of fast training runs plus appropriate rest. If you look up Stephen Seilor’s books and articles… he seems to be focussed on the science of zone 2 training.
I've been watching a ton of zone 2 or 80/20 training videos, but I simply am not able to train in zone 2. I've been doing adventure races now for seven years and have done a few multiday races so I have plenty endurance. But my heart likes 155 bpm. In theory that is 87% of maxHR and at the end of zone 3 in my Garmin watch. Still at 155 bpm I can comfortably talk and I can comfortably run 25 km without any muscle pain whatsoever, so I wonder if I just have a large zone 2 and 155 is a good HR for me to train in?
Yes, "zone 2" for easy runs and "pure" long runs. 👍
Mixing it up with strides, hill sprints, tempo- and threshold runs, and short and long interval training. What to mix it up with depends on where I'm in the training block.
Great stuff! Zone 2 is a great base, sounds like you are killing it 🙌
This dude gets it.
let's dive into the details for a moment and talk about mitochondria. these are the cells powerhouses that use oxygen to convert glucose into energy and fuel the muscles. and the more time you spend trading in zone two the more mitochondria. you'll develop and therefore you'll become more efficient.
Heather, you're fantastic! I love this channel!
Thanks, glad you're enjoying the content!
Sadly to me z2 is just above waking, and it burns my calfs! 😡
Zone training is where it’s at.
Been loving my daily runs
Love to hear it! 🙌 Has it improved your harder runs?
is zone 2 just the bare minimum someone needs to keep in shape, ???? does zone 2 also apply to someone who wants to be competitive in age group competitions, be it biking, running or even rowing????
Great 👍👍👍
Great 👍👍👍
Cycling and walking makes you perfect.
It's all fun and games until someone working in zone 10 flies by.💕
I agree 👍
Healthy
Good job
Everyone is talking about Zone 2 because of Peter Attia :D
Nice workout and I'm from GTM dear..
I don't understand why everyone has a different definition of Z2. Most people say up to 85%. If there's science behind this, then how can there be so much variability?
That´s because there are people who divides it in 3 zones and others in 5 zones.
Sorry, but I believe your zone 2 calculations are incorrect, you should REVIEW it!
لا الہ الا اللہ محمد رسول اللہ(ص)
Zone 2 training has been getting a lot of attention because it's a great way to build endurance and improve aerobic fitness. By training in this zone, you can enhance your body's ability to utilize oxygen, increase your stamina, and improve your overall cardiovascular health. It's definitely worth incorporating into your training routine.
گڈ
Waoooo
From your numbers, I am in zone 2 laying down in bed.
Energetic Cyclist
Amazing Stamina
But you're riding a Canyon. Really?
Good workout 💪 it's all about hardworking
Err.. i am in zone 4 all the time for 1hrs and no sore.. what does it meant then?
Lovely background
Tussi wele ho kia
Cycling is good for health
Zone 2 is really really easy. I find it almost impossible to actually stick to it
If it sucks all the fun out of training, then what is the point?
Nice exsocis and wonderful
Very nice and I will be by eBay turbo ❤
You are fantastic 🚵♀️
Wonderful amazing
I train all the time at zone two as its more pleasant hahaha not sure meant to but if I enjoy it then hey
Amazing tips to keep one fit ...
Super amazing video
what if when i just walk i zone 2
You are amazing nice video
Zone training is where it’s at. Been loving my daily runs
I started trying this in January, but I can't train in zone 2. After a warmup, I go from the high end of Z2 (134) to the high end of Z3 (158) in two to two and a half minutes. One minute to 1:15 of walking gets me back down to 134, and then it's back to running for another 2:00-:2:30. Rinse and repeat for 5 miles. I know everyone says low and slow training is supposed to be Z2, but Z3 is the best I can do. Doing that plus occasional intervals has gotten my VO2Max up to 41 from a post-COVID low of 32, but I have a long ways to go.
Starting a week ago, I've made three separate training runs, to go along with three run days per week. The goal of muscle endurance is to gradually increase volume in the easy run portion, and intensity will up the distance and number of the sprints. I'm hoping the low-slow run gradually becomes more running and less walking. If anyone has criticisms, suggestions, or improvements, I'd really appreciate it.
1) Low-Slow Z3: 5 miles total: 0.5mi easy, 4.5mi Z3 run/walk
2) Muscle Endurance: 5 miles total: 0.5mi easy, 2mi Z3 run/walk, 0.5mi easy, 1.75mi Z3 run/walk, 0.25mi race pace (8:30)
3) Intensity: 5 miles total: 0.5mi easy, 4mi Z3 run/walk, 4x (0.12 sprint, 0.13 walk)
I ain’t reading all that
Nice training thnk you
Global marathone
Amazing superb
Awesome very nice 👍👍👍👍
I love cycling good work
Trying to understand
Awesome Nice Video👍👍👍👍
Very true so easy and pure long runs
Just to add that if using the 80/20 approach, HR Zones are calculated slightly differently, therefore Zone 2 tends to be a little higher than traditional methods.
Yo i was looking for a UK drill wtf
Just smash zone 4 all The time me
Is Lactate threshold HR zones better than Max HR zones, to sum it up
Zone 1 Less than 85% of LTHR vs Zone 1 51 to 60% of MHR
Zone 2 85% to 89% of LTHR vs Zone 2 61 to 70% of MHR
Zone 3 90% to 94% of LTHR vs Zone 3 71 to 80% of MHR
Zone 4 95% to 99% of LTHR vs Zone 4 81 to 90% of MHR
Zone 5 100% and above % of LTHR vs Zone 5 91-100% of MHR
My watch says I have a Max HR of 198 and Threshold HR of 179
Which means
Z2 of the Lactate Threshold Zone is 152-159 vs Z2 of Max HR Zone is 120-139
Which is a lot of difference, which zone do I follow?
I love adventures😍
Isn’t it supposed to be zone 3?
It's all fun and games 😺
Nice trening good tips
You are right. Very important this zone to be trained, it helps even in anaerobic exercise by charging back the phosphocreatine energetic system more rapidly and efficiently.
I'm sorry but your heart rate zones are nonsense for older runners. For the example of 180 bps which is close to mine, your zone 2 is 108 to 126, do you know how difficult that is. It's crazy, What is zone 1, below 108? I'm 48 years old and just lacying up my running shoes my warm up heart rate hits 110 bps, a slow run and it's already at 135 bps. For your zone 2 you need to add at least 10 bps on top of 126 to make it even remotely viable. This is exacly why I ignore these silly estimates and focus on perceived exertion.
Nice 👍👍🙂🙂👍 like 💯💯💗💗👌👌👌
So easy to follow these tips
Not sure where these zone 2 numbers are coming from. Every calculator and chart I've seen that uses age and MHR/RHR say zone 2, IE endurance, IE aerobic zone should be in the 130s to 140s. In my case, 134-146. I'm 54-186 and below 120 bpm isn't even in my warm up zone according to all of these.
Thanks for the great video GTN! Don't dismiss rucking briskly in zone 2, 3 to 4x/week usually loaded with 25-30 kilos ~60 lbs.
woww nice job
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Just to add that if using the 80/20 approach, HR Zones are calculated slightly differently, therefore Zone 2 tends to be a little higher than traditional methods.💕💕💕💕
Very informative
Very Good training
So beautiful voice
Amazing scenery
Beautiful exercise
Its all fun time game
Thanks for tips
I am wondering what strategy to use to stay in the zone 2 , I am tall with long legs so it's difficult for me not to run or to run at a steady gentle pace, I always end up in the zone 4.
We had someone ask this on our latest GTN Coach's Corner 👉 ruclips.net/video/A8ingMH0iS8/видео.html Hope it helps! 😊
Great Work Out!!!1
Good vari💯💯💯
Love to be with you in the zone 2
i love you very nice ❤❤❤
Aahhhh lovely
I loved cycling ❤
I love cycling 💯💯👍