Sticking to zone 2 during your training can be a real challenge, do you have any tips or advice for staying within the heart rate zone? ❤💬#gtncoachescorner

@lisapet160

Жыл бұрын

Run with "empty stomach", which means almost empty guts. On the run, it's fine to consume high energy compact fodder or eat tiny volumes of food, or have drinks with sugars as long as digestive system and muscles do not compete for oxygen and blood vessels are not under excessive mechanical pressure. Visceral fat specifically and extensive fat generally could be a problem too. Diet and walk it off.

@GimmeMoeProductions

Жыл бұрын

I find treadmill running, due to it being indoors, the heat is worse than outside. After placing a big fan facing me while on the treadmill things changed and allows for a more consistent heart rate with heat being less of a factor.

@trippygrace1355

Жыл бұрын

Put your ego aside, and slow down haha

@martinrheaume5393

11 ай бұрын

Don't start your run at the top of zone 2. Your heart rate is going to raise over the course of the run. Plus, there will be some variability so start towards the bottom and let it creep up.

@boyceway5947

10 ай бұрын

My advice as a beginner runner is to run in zone 3, honestly. It's very difficult to build up fitness when the majority of your training is walking. After you get more fit, you can maintain more of a jog in zone 2. The headline here is when you're starting from scratch, forget the zones and just work on becoming more fit. Worry about zone running after you have the ability to run 2-3 miles (regardless of zones) without stopping.

One important thing is that Garmin's Zone 3 ("Aerobic") is actually Z2 as defined by other people. Zone 2 is "Easy" for Garmin, which is like Z1

@hippopotatomoose

Жыл бұрын

Really? What is the consensus on the %maxHR is zone 3? Or %LactateThresholdHR?

@DavidLEE-lb7pf

Жыл бұрын

Default setting at Garmin is based on max heart rate. You should change it to LTHR at the heart rate setting so it will match the zone ranges that this video talks about.

@ismovanutube

Жыл бұрын

Came here to say this. Garmin's default is off, change to HRR or if you have a HR chest strap, do the lactate threshold test and switch to LTHR. Zones will be more accurate.

@MMichiganSalveRegina

Жыл бұрын

So I just checked on my Garmin and switching from % of Max HR to % of LT essentially shifts down the zone by 1. Z3 with maxHR becomes Z2 with LT. Other than that, the range of hr is remarkably similar. Probably just something good to know... Garmin's default Z3 is Z2

@hamoudalnasser

Жыл бұрын

@@DavidLEE-lb7pf How do you do this?

I stopped caring about this stuff along time ago. I’ve learned to train by feel rather than being stuck in the “heart rate zone” prison house. As a result, my fitness has increased significantly and I now find running (which I’ve been doing for years) more enjoyable. Moral of the story is different things work for different people. Genetics also play a huge role which is something that’s not talked about much.

@atheosmachina

Жыл бұрын

Agreed, not to mention conditions like asthma along with medication, as well as one's current level of fitness. Being in tune with one's body is key, and it's pretty easy to tell when one's overdoing it in terms of the heart (and the lungs).

@HS-fm9kv

Жыл бұрын

Likewise. I run based on speeds. Ie marathon/ half marathon/ 10km etc. Easy run is slower than my marathon target speed. Much easier and easier to do by feel

@Steveness100

Жыл бұрын

I’m heading in this direction as well- I’m getting tired of always watching my heart rate

@shaylorcyclingwahoolecol8313

Жыл бұрын

I find this odd, I find it easy to sit in Z2. My paces are my HRs really quite closely

@tyresejackson9665

Жыл бұрын

@@Steveness100 To be clear, I do look at heart rate and I pay attention to changes and historical data as it pertains to ME. Contrary to popular opinion there’s not a “standard” when it comes to heart rate numbers because everyones heart is as different as their faces. I think it’s folly to try and squeeze yourself into some formula or compare yourself to someone else. It takes the fun out of running and everyone becomes slaves to unwritten rules. So the next time you look at your HR numbers just keep in mind that’s where YOU are. Your 150 BPM may in fact be the equivalent to someone else’s 120 BPM, ie, their “zone 2.” It’s the same with different types of workouts; one interval workout may help while another is completely unproductive. As humans we like to be given formulas and routines, but unfortunately, you have to put in the work and discover how your body works which may be different from someone else’s.

Thanks for the answer on the z2/z3 question, I've been wondering about it too and the same answer seemed logical and that's what I've been keeping at too, nice to hear the clarification/reassurance!

Thank you so much for addressing all those zone questions greatly appreciated

I can't understate how INSANELY HELPFUL this was for me! Training for my first half marathon as a relatively new runner who has never done a race. Not looking to win, but to finish and be proud of it. Thank you!

@gtn

Жыл бұрын

Really great to hear our video was helpful to you! When is your race? We would love to hear how it goes! 🙌

@nikosgaming5695

Жыл бұрын

@@gtn the Fort Worth Pumpkin Spice Half Marathon this November! Hoping these next 6 months will do a lot for my heart rate and endurance!

@Spike-yc5gx

Ай бұрын

“Insanely” helpful?

@nikosgaming5695

Ай бұрын

@@Spike-yc5gx actually, yes. In the 11 months since I learned this, my running/cardio has improved so much it’s night and day compared to before I knew this. Glad you were further ahead to where it wasn’t “insanely” helpful for you, but it DEFINITELY was for me!

Thank you so much for addressing all those zone 2 questions!!! Greatly appreciated!

@gtn

Жыл бұрын

Happy to help! We have more videos on zone 2 if you'd like to see more 👉 kzread.info/dash/bejne/pqWIu6ygYtDUhJM.html 🙌

I had the same problem with zone 2 training when I started running. I was just so out of shape, but also, I was just not efficient with my running either, having previously done any sort of athletic activity over 19 years earlier. I do occasionally drift over to zone 3 these days as well, but now it's more about the legs feeling so good that you accidentally run too fast and don't realize it. Anyways, what helped me back then was actually cycling. It was much easier for me to stay in zone 2 while cycling (just avoid huge hills) and it helped me build that base. Also, just patience. When you run enough, you'll automatically get more efficient at it eventually and your heart rate will not jump up so easily. This obviously applies to beginners only. If you've trained a long time and still can't stay in zone 2, your zones are probably wrong. Or you wear too much clothers and overheat. Or you've overtrained. Or like others here have commented, it's just way too hot outside, but being from Finland, I have no idea about that. 😅

@peterchristensen7123

7 ай бұрын

So many things were said here that goes against the common theory about slow running and base building. Very confusing. Maffetone stressed, that aerobic base building could be done in any number of different activities, like dancing, biking, running etc. But that due to cortisol NO ZONE 3 what so ever was allowed until a plateau was reached (3-8 months) and you didnt improve your aerobic fitness any more. Also, tempo is supposed to go down during the run to keep the pulse steady. Its natural and indicates that you are doing it right. Running slow and keeping in zone 2 is frutrating if you are a competative individual. Everyone can benefit, but its not for everyobe😀

@Ximme

Ай бұрын

When you’re overtrained your heart rate will be lower than normal. That’s why it’s so dangerous, because you think you’re making progress and training the same speed at a lower heart rate.

RPE is an even better gauge for Zone 2 training. Just run easy, breathing controlled, being able to hold a conversation. Heart rate can be influenced by so many factors it can serve as a guideline, but not a strict rule.

@IT_Farhan

Жыл бұрын

100%, RPE is the best thing other than being hooked up to RER machine. Heart rate does not cut it.

@klettersteig599

7 ай бұрын

What’s RPE?

@richardmiddleton7770

7 ай бұрын

​@@klettersteig599rate of perceived exertion.

@juanerasmog

6 ай бұрын

​@@klettersteig599rate of perceived exertion. It's basically running by feel

@IGotsBadFeeling

4 ай бұрын

@@klettersteig599 Rate of Perceived Exertion

Would love to hear your thoughts on the pros and cons of different tri-training apps including Humango, Mottiv, Garmin, and Wahoo. Thanks!

Usually, a main reason why we can't stay in the zone 2 is because our zones are all wrong. On Garmin, I use LT% rather than max HR to define my zones which seems to be working quite well for me and now easy runs stay in zone 2 (or in Stryd power zone 1). Although, nowadays I don't train much by HR but mostly use RPE + rPWR. I do look at the HR and if all zones are set correctly it's possible to see some correlation between metrics. Another HR zones issue indicating that zones are all wrong is during racing. If the entire race is anaerobic (maximum, whatever Garmin calls it) then obviously this isn't right either. That's why I prefer to run by rPWR because it's probably best way to quantify RPE in the real-time.

@hamoudalnasser

Жыл бұрын

Can you change settings on a Garmin to measure LT% instead of it's rather peculiar sense of HR zone?

Great video guys. Quick bit to add for anyone struggling like above. For YEARS I read my Garmin's (watch) optical HR data. It gave me information like many of the questions above - sudden spikes in HR, Z4 HR on easy long runs etc, etc. I doubted it early on, but when I borrowed a friends Garmin it gave me the same data. I eventually gave up reading it and just though I was a freak who could have a full conversation with a HR of 205. Under advice of a friend a couple of months ago I invested in a chest strap, this has completely changed the game and now the data is what you would expect. Moral of the story being just because data is generated, it doesn't necessarily mean it is right. And I would personally advise those asking the questions above, that if they think that it must be wrong, to maybe try a different way of measuring HR.

@dustinc-ratt7600

Жыл бұрын

Absolutely agree! The watch alone is TERRIBLE at reading an accurate HR. It’s likely reading cadence as a HR. Chest strap is a must of doing zone work

@PTSTEH20

Жыл бұрын

Haha talking at 205 what ever

@hamoudalnasser

Жыл бұрын

Do chest straps work with Garmin's, does the watch detect them or something?

@BairdJoshua

Жыл бұрын

@@hamoudalnasser It is all dependent on the watch and the strap. However, I think with all the latest models they work. I have an ANT+ compatible Garmin and an. ANT+ Wahoo compatible strap (because it was the cheapest at the time), and even though they are different brands they work together seamlessly. In the Garmin menu on my watch you go Settings >Sensors and Accessories>Add new. It was pretty easy to set up and I'm sure there are videos on KZread. Good luck!

@stargazerbird

9 ай бұрын

Cadence lock. I wear a sweat band round my watch and make sure it’s snug. I used to get cadence lock and it makes you think your body has gone mad until some kind soul tells you about it.

Oh, and also, something people may not realize (I didn't, when I started), but if your heart rate is almost immediately in zone 2 when you start the run, you are going too fast. For me, it takes 10-15 minutes for my heart to kind of get used to the run, and settle at the level it then stays at for the rest of the run. So for the first 1K my heart rate will be at zone 1, sometimes even the second km. That was one mistake I used to make on easy runs is just starting too fast.

@hamoudalnasser

Жыл бұрын

My heart seems to just jump to zone 3 as soon as I start running. Even at very slow paces. I practically have to walk to keep it below 120, and if I just walk it never gets to 100.

@keithgoddard4192

Жыл бұрын

@@hamoudalnasser This seems to be where I am too... I'm not out of breath, and FEEL totally relaxed, but my HR is in zone 3.

Thank you so much for addressing all those zone 2 question? greatly appreciated

hank you so much for addressing all those zone 2 questions!!! Greatly appreciated!

I train using something like a zone 2 method. Sometimes I conform religiously to the strict 120bpm zone and sometimes I follow the feeling easy method. Personally I would love if my 120bpm pace was fast but it's slow it's under 8:30/km pace. I can hold 6:15-6:30 at around 140-145bpm for hours I've run 3 hours max training for marathon in May. Lots of people talk about the benefits of capillary density and mitochondrial benefits of low low heart rate training however the data and science behind this base training I believe is often misunderstood because people who choose to train are coming from various levels of fitness. I believe that people like the gtn presenters who are just shy of pro fitness will favor training in steady or higher heart rate paces. Not because it's necessarily better but their bodies have been through the paces and have a fairly large aerobic base. It's to their best interest for competition to train harder to achieve personal bests. If you are on a couch to 5k journey and running is difficult in general regardless of heartrate and pace I believe it's beneficial to take it easy. Go easy enough so the Doms you get from running won't put you off for a week. Train light so you have enough juice to do it again tomorrow. Your aerobic and cardiovascular systems are very quick to report how they feel. Your muscles are always late to tell you you're in pain. I believe that's why zone 2 is highly recommended. I believe once you are approaching elite levels of fitness very few are adhering to maf training. I see people as fast as 2:30 marathoners doing it but Everyone training at altitude and trying out for the Olympics are going for cutting edge steady periodization training. Of course they have easy training and all that but often they throw heart rate out the window and rely on how they feel. Heart rate training is a good way to try a blanket effort to give most people a guideline to track their fitness goals and it helps but it also ends up dividing people on what works due to confusion itself and individual fitness and usually getting their information from Olympians.

I used to struggle to stay in, or should I say, match my zone with my perceived rate.. but I moved to heart rate reserve, and it matches what I feel so much more. And the zones it moves and sits in during the various training types seem to match so much better. Before, I used to be walking getting no exercise trying to keep my zones down and I actually lost fitness.. now I feel my exertion matches my zones.. and my fitness improved again.

@automotive474

Жыл бұрын

Thanks for your comment, I agree with you. You tube videos are great generally but almost all of them lack the detail. I'd prefer to watch 1.5 hours of monotone if it had this sort of insight that I needed. Same story with heart rate reserve. I feel I little silly for not realizing sooner everybody is different so I should stop trying to fit myself into the hr zone box.

Thank you so much for addressing all those zone 2 question ❓ greatly appreciated

May have something to do with how one calculates Z2. I use heart rate reserve because other calculations just seemed silly low. I'm not too dogmatic because I'm never really sure about either my base rate or my max. I find it a useful tool though.

Great timing with this video ☺️ I just had my vo2 max measured and hr zones set and I do find running in zone 2 really hard... which is ironic as it should be easy running 😂 Thank you for your advice 😊

@gtn

Жыл бұрын

Glad to hear the video was helpful! We have plenty more videos on heart rate zones like this one 👉 kzread.info/dash/bejne/f6Cb1ZaYZZfXaLw.html if you want some more advice!

Thank you so much for addressing all those zone 2question greatly appreciated

This is a video every part time runner and newbie needs to see. I am on the Garmin Reddit and there are daily threads about the zones and how they can’t keep to Garmin zone two. Seems Garmin zones are different to the zones old fashioned trainers use. The zone accuracy is totally dependent on the max heart rate being accurate, which is very hard to find out yourself. I run in the tropics and the cardiac drift is pretty extreme after 20 minutes. I ignore it now unless I am feeling the heat since I am used to it. Otherwise I would never be able to do a longer run. Same thing for those of us who are older and so never going to have the fitness most runners have. Our cardiac drift will be larger.

In Texas it's regularly 90-105 degrees Fahrenheit with high humidity so running outside in zone 2 is very very difficult unless you get outside super early (like before sunrise). The question about someone's heart rate creeping up over longer durations is very real for me. Treadmill workouts are mandatory for not only zone 2 runs but also intervals if you're hoping to get a solid workout for your muscles in addition to your heart. Just a couple thoughts from across the pond!

@reeltaiwan

Жыл бұрын

Ditto in Singapore. Hot and humid, and since I started running here last May, I'd thought it was normal for my HR to creep up on runs that last more than 30 minutes. I can make it to 10 or 12 km in Z2, but recently, I've started running at tempo for the last several kilometers of 15+ km runs that start easy. Otherwise I have to inch toward 7 min/km, which just feels wrong.

@vinads1309

Жыл бұрын

Malaysia is the same case.. So every time it’s easy run day I usually do it on the treadmill. There are some days can be done on Z2 outside but once in a blue moon due to very hot, humid & sticky weather pretty much everyday

@st4331

Жыл бұрын

It's similar in Bangkok, usually 33-35C when I run. However, I've focused on staying in zone 2 this year and done 3 MAF tests, the latest today, and each month I've run 8km 2mins faster than the previous run (56mins today). I do one faster run each week, but zone 2 training is working for me. In January I couldn't run more than 8 miles in zone 2, but can now manage 11 miles before cardiac drift sets in.

@Wonderkid44

Жыл бұрын

It’s an ocean, wow lmao Americans are so dumb. Atlantic ocean a pond!? I’ve heard it all now 😏

@trophyhusbanddiaries2805

9 ай бұрын

Same here in Oklahoma

Thanks for a good video with well qualified information.

GTN, I feel we need to address the elephant in the room, Base Fitness Level, before I could run in Zone2 without spiking into Zone 3, 4 and 5 after awhile I was actively Brisk Walking, Racewalking and Trail Hiking in Zone 1 and 2 (sometimes 3), I gradually built up my Base Fitness over 2 LONG YEARS to be able to sustain a very small (unsteady) Zone 2 run for 1km then 2 and 3 and then at 5km things became a lot steadier, I spiked less in the first 3km but I still spiked into Zone 3 in the 4th and 5th km. As my Base Fitness increased I added 10% additional distance per week, I'm now up to 7 km "Steady" in Zone 2. . Too many people think that Base Fitness to hold a Steady Zone2 pace (even a slow one) is built in months, IT'S NOT especially if you've had a Sedentary lifestyle and over 45 yrs old.. I have a friend that's a former athlete she's in her 40s and her Zone 2 is 138 to 150 + , she can go 4 x further and whopping lot faster IN HER ZONE 2 because she's built up her Base Fitness to support that Pace and Distance. It takes Years !!!

@princethumper

Жыл бұрын

Exactly, look at how long the base phase is following Lydiard Principles, can be many years. If you're overweight and not building your base then what do you honestly expect, of course pace in Z2 will be terrible! No need to overthink it

@stargazerbird

9 ай бұрын

Yes, which means telling older and new runners to focus on zone two exclusively is problematic. If you basically have to walk to maintain the HR how will you ever progress? I started running at 67. I did it with a base of 10,000 steps a day for a year but nothing impressive. I sprinted four times and then walked. Did that three times a week and once a week tested how far I could jog without stopping. Took me many months to run a whole mile. After that progress was faster. Seems to me you need the VO2 Max boost of intensity to get that base up. The you can focus more on endurance for distance. Just my theory and experience.

Ideally you would get a lot of bang for your buck by doing speedwork and tempo runs everyday, but you'd get injured very quickly. Z2 is there just to keep up the mileage and avoid injuries while giving you a good stimulus. It's not like your physiology stops progressing when you go from Z2 into Zone 3/4.

OMG! This was recommended this morning. All of these questions are exactly the same as mine!

This video actually addresses many of my most burning questions. So, #gtncoachescorner, this comment turned out not being a question. Instead, it is a thank you for the great content and giving us great advice on how to not get lost in watch metrics and lose running joy.

I started using Zone training last Fall in preperation for my first Marathon this Spring and I have been struggling to find good progress with the technique. I feel much slower than I was last summer/fall when I was running some half-marathons, so I am supremely discouraged 6 months in and worry that I won't be anywhere near my goals for my Spring marathon in May. But, I keep seeing videos and reading stuff about how Zone training will eventually pay off, so I am going to at least stick with it until my race in May and then decide if I will continue or abandon it altogether. As it is now, I worry I won't be able to make the cut off times at the pace I am progressing using the system. (FYI - yes, my zones have been properly established and checked with a running coach using a few different field tests to determine Max HR and also using Heart Rate Reserve calculations to determine the zones)

@JMHertford09

Жыл бұрын

Hey, just wanted to ask if you are adding any speed sessions alongside your Z2 running? Z2 training is your 80% and your remaining 20% should be Z4 - Z5. 🙂

@peterthanasse1321

Жыл бұрын

@@JMHertford09 Yes. I am was doing as prescribed by the traning programme. Intervals, fartleks, tempo runs, etc. The results were are, so far, very unsatisfying. I think I will be abandoning the technique. The more I do it, the more I am convince that Zone Training is geared to high milage runners (those who run 80km per week and up) and not for runners like me who are more in the 40 km per week category.

I find that breathing in/out over four strides as opposed to two or three helps keep the HR down. Also, don't have a coffee and then go out 30mins later if you want to keep your HR down! Last thing is to keep as cool as possible. Running generates a lot of heat, which in turn gets the HR up. 🙂

@dimitar297

Жыл бұрын

Understood. Start my workout 30 minutes after not having a coffee.

@-esox-3714

Жыл бұрын

@@dimitar297 xd

@ArmendKrasniqi

4 ай бұрын

My HR downs for 10bpm without coffee. But, the breathing technique doesn't work for me! Some say running in z2 3 to 8 months it will improve. Of course 1 or 2 session per week should be intervals and speed works

This was a big help -- thanks much!

Because you're not actually in Zone 2 and you need to go easier. There, answered it for you 😂

@stevethecat9194

10 ай бұрын

Lol. So true.

@stargazerbird

9 ай бұрын

That’s not what they said in the video.

my zone 2 is around 150-155 and my garmin keep telling me that i am in zone 3 or 4. And yes... i had a average Heart rate of 174 on my 3 hour Marathon.

@jonathanzappala

Жыл бұрын

Nobody’s zone 2 is 150-160bpm. That would mean your maximum heart rate is 250 bpm. I’m sure it’s not.

@marcuse9011

Жыл бұрын

@jonathanz2271 it's measured with lactate

@jonathanzappala

Жыл бұрын

@@marcuse9011 apologies I assumed few have paid to do that.

@shaylorcyclingwahoolecol8313

Жыл бұрын

@@jonathanzappala no, if that’s the top of his Z2 it’s only about 200

@jonathanzappala

Жыл бұрын

@@shaylorcyclingwahoolecol8313 zone 2 is 60-70% of max hr. Of a 200bpm max that would be 120-140bpm. 60% of 250 is 150.

Great advice. Well done

Slow slow slow - high cadence - belly breathing - good forefoot form and patience - reduced my heart rate by 33% doing this.

@gm2407

Жыл бұрын

Start at a shuffle, then slow down to let the tortoise pass, you are not slow enough unless that snail climbing a wet glass window is passing you. But seriously your post seems like great advice. Also well done on the cardio improvement.

@PatrickWoerner

Жыл бұрын

tried to increase my cadence today. which is normally around 150-155 when going on an easy run. i even had a metronome in my ears today just to stick to a cadence of 170 on my easy run. but it was so hard and i was going too fast from time to time. aare you sure that cadence plays an important role when going for those "zone 2 easy runs"?

You young people make me laugh.....Did a 4 hr run this morning and all I do is make sure I stay within talking pace...if I cant hold a conversation then I am going too fast. You don't need to buy a $500 watch, or have all of these gadgets to tell you how to train, just listen to your body. When you finally just love going for a run then you will improve, don't get LOST on the data, it will rob you of your happiness.

@PixelatedTony

Жыл бұрын

What an idiotic comment. You’ll just use any excuse possible to trash “young people.” Pathetic.

@MUSCGamecock

Жыл бұрын

Different strokes, gramps! Data makes me happy and motivated.

@b9904

Жыл бұрын

+1

@automotive474

Жыл бұрын

Wisdom right here. It doesn't have to be any more complicated than that. If you like looking at your watch and colecting data and analyze it later and that's fun and a hobby for you, fine, but you're better off running according to your feeling and analyzing it later than following a mathematical program that may be very advanced algorithms that just don't suit you 😅 I realized much late that the hype around zone 2 is because it is genius, but only for those who are LOADED UP with high intensity and just can't afford more volume if it wasn't VERY EASY. Makes sense hu? If you can "afford it" much like Heather says, run. There's nothing magical physiologically that happens at that pace, you just don't get as beat up, that's all, and it's useful to load your system with a different form of fatigue from the other end of the spectrum, IF you've done what you could at the high intensity

@BardLeSnee

Жыл бұрын

Depending on the person I'm with, I can talk all the way up to upper Z4.

Superb Coaching Corner Yo Man Impressive workout informative ❤

Very helpful and perfect exercise step by step.good healthcare .❤

Amazing 😍 thanks for this information 😊

Informative video this was helpful 💯

Hello Guys, great show !! The way you address all questions its very helpful. For me its very hard to stay in Z2. when I begin running its not a problem, but as I star doing kms, I jump to z3 and I basically I had to slow down, sometimes to be walking, and I’m not sure if this right. Maybe I miss calculate my z2 threshold? Do you have any useful advice to keep may heartbeat in z2? thank you in advance

Very helpful and perfect exercise step by step.. good idea for healthcare..👍🏻👍🏻👍🏻

Superb coaching corner yo man impressive workout ❤❤❤

Great advice well done

Thank you for Clarifying the MaxHR vs LTHR zones. I've faced the same problem. My Z2 of MaxHR zone is 15 beats lower than LTHR Z2. And according to my pace zones calculated using best 5k timing it feels similar to my LTHR zones

@Kurio71

8 ай бұрын

Anything under LT1 is Zone 2 for me

Thanks for good video with great knowledge

Very helpful and perfect job

Thanks for great information

Thanks for a good video, with well qualified information.I am a biker and I have high treshold so staying in zone 2 works for me, but if I were a runner and found that running was to hard and fast walking was zone 1 I wouldnt think about 80-20. I think 50-50 is better at that level. 50% in walking zone 1 and 50% going fun and fast in all the higher zones. I believe 80-20 is mostly meant for well trained athletes with a lot of ambition. (That said, I have probably been close to 80-20 this summer, but when only training 6-7 hours a week, I guess 70-30 could be more efficient.)

Strava is a pretty well established platform, if not the most. It's zones based on your max HR are pretty accurate but you have to update your max HR once you have established a few tests or have raced a 5k maybe! I'm mainly a cyclist and after doing FTP tests, my heart rate zones align perfectly with my power zones. My zone 2 also corrolates with the nose breathing test, conversion test, RPE, and the Maffetone method (180 minus age +/- 5 beats). Things that increase your HR: Eating within 3 hours of a run, caffeine before a run, dehydration, anxiety (try to relax and think calm thoughts!), starting too fast, steep inclines and being overweight. Top tip, don't look at your pace, only HR. Also if you're new to running or endurance in general, it's ok that your HR goes into zone 3 sometimes, just try and slow down as much as possible when it happens, increase your running frequency and run for at least 45 minutes at a time (again, look at HR and time, NOT pace and distance). Try to run 3 days on 1 day off, or 5 days in a row. This is also another benefit of zone 2 training, you can run nearly every day. Hope this info helps someone.

Highly Appreciated🎉

I loved the information provided in it

Greatly appreciated.this video is best for gidness

I’ve followed my Garmin suggested workouts, doing most of my runs in zone 3, AKA “Aerobic.” This has helped me to do my average runs slower than I had done in the past and set PRs for the half and full marathons. I’m really skeptical about zone 2 being as magical as running at what is perceived to be an easy pace. Outside of suggesting to do most runs in zone 3, Garmin suggestions otherwise follow the 8/20 principle.

Thank u for your advice ☺️

super dupe ..😍well qualified information.thnkxxx

Excellent show for us

Informative conservation 😊

Great video✨ loved it✨

Walking is still a great thing to do. It's one of the things people have a hard time with later in life, so practice now. Besides that, I had been walking 10+ miles a day, getting ready to hike the Alps. (Time on feet being way different than miles traveled.) I just transitioned back into running this month. This has been the easiest and quickest running start I've ever had. Don't think walking is just wasted time. Especially if you're not in shape yet or coming off an injury.

Well done.great adhvice peter attia sends many people into obessive psychosis about this stuff...best of luck 😊

Your work is Excellent 👍

Such an informative video ❤ answered almost all the questions ❤

Very informative ❤

Very informative video nice work

Great teaching 👍

I had the same issue with Pace vs cadence. Including Stride and speed drills twice a week fixed it.

Indoors heart rate question was a great one, this was exactly the situation I was contemplating as well, its around the low-mid 20's here generally here when I run in summer, I can run significantly higher tempo on the treadmill (which I know is assisted) at a much lower heart rate over say an hour, it feels like a smart way to train for speed in the legs? Outdoors I get to around 30 mins or so and HR starts to climb and I need to slow down to maintain.

@dimitar297

Жыл бұрын

Good luck training for your next race on a treadmill.

@stargazerbird

9 ай бұрын

Ignore the drift or you won’t be gaining fitness. It’s not a reflection of effort.

On the question from @XEINSTEIN about easy runs registering as 160bpm... I've found my Fenix to sometimes measure my cadence rather than heart rate just from bouncing around while I run. A 160-180 "heart rate" sounds a lot like cadence to me. The issue is usually resolved for me by moving the watch up my arm a little (away from the boney part of the wrist) and tightening the strap. Hopefully that's helpful.

Very helpful and perfect exercise step by step good idea for healthcare

Great approach

Great work ❤❤

Nice information about workout 😊

Great video guys

This was so helpful

Greatly appreciate

Karvonen hr range calc got me to the "can talk, but uncomfortable, can go for hours stage." Atilla's zone 2 is really zone 4 on all the cardio machines. He even notes this in a short.

Great advice

you are doing very good .. keep it up ❤

Very nice work

Excellent video.

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Great video ❤❤

Just wanted to say that HR zones are often set incorrectly by default on watches and HR monitors in general, usually being very conservative. I think one of the issues is that we pretty much never reach our true max HR, especially in long distance running, which is usually higher higher than we think.

I also used to have a problem with my zones, but I bought the Garmin chest HRM and had it set up my zones based on my lactate threshold and now the zones are perfect. I would recommend anyone struggling to find their zones pick one up

@hamoudalnasser

Жыл бұрын

How hard is it to do this? What does the test involve? Is it like a race or something? Sprint intervals? Do you need to be on a treadmill?

@fop6033

Жыл бұрын

@@hamoudalnasser All you need is the Garmin chest strap monitor and do the test they have. It basically starts you off slow and ramps up your pace based off heart rate. You could do it on a treadmill, but keep in mind they have you go faster every 3-4 minutes. Hope this helps!

Thanks for the answer of zone 2

Great work

Thanks for hosting this

Very informative 😃

I'm new to running and I also struggle to stay in zone 2 at all. I'm coming from cycling with around 5-6 days of training, usually having around 400-450km each week at 33-35kp/h average. My first two runs yesterday and today were both 5k with 6.2 and 7.4kph average having a constant bpm of 160. Definitely need some time to get used to running way slower since my body tells me to go faster.

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Wonderful thank