Everything You Need To Know About Heart Rate Zones! | GTN Coach's Corner

What heart rate zone should I be in on race day? Why is staying in Zone 2 so hard? Do zones differ depending on sport watch brand? Can you run too slowly? There are so many questions when it comes to Heart Rate Training zones, James is here to make sure you're using them properly!
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Intro - 0:00
Do zones differ depending on watch brand? - 0:24
Running too slow? - 4:20
Can't slow down enough for Zone 2? - 6:31
What zone should I race in? - 8:04
Aerobic Vs Speed Work - 10:28
Building Mitochondria - 12:10
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📹 Triathlon Heart Rate Zones: Do They Change Between Disciplines? 👉 gtn.io/Tl
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[@gtn]

Have another question you need an answer to? Leave them under any GTN video with #gtncoachescorner and we will try to get back to you! 🙌

[@HH-gv8mx]

What do most people consider a long run? Because my long runs these days are 6miles 🙈

[@Shouldbeeasier]

Zone 2 is really enjoyable. The difficult part is getting over your ego, staying slow and steady and not giving a crap about any social tracking/media

[@gtn]

Great point, do you think there is too much focus on social media and stats? 👀

[@47Seagull]

Yes, I agree with you. After 6 months of this type of training I still feel that "no pain no gain" voice in my brain. Especially when I saw I was losing FTP! Luckily I've stuck with it and put in a little more strength and threshold sessions, still within the 80/20 region and its started going up again.

[@sepg5084]

Speak for yourselves with your social media obsessions instead of projecting it on other people 😉 It's not social tracking/media that makes staying at zone 2 difficult for me, it is boredom so i really have to force myself to do it. Cycling at zone 2 feels boring for me, it's as boring as watching paint dry. I am speaking for myself though.

[@Exodianotforbidden]

@@gtn yes, i have seen people i know running at threshold then proceed to post “easy lsd” 😂😂😂

[@Rory626]

The benefit of zone 2 is that once you improve, you have to keep running faster to stay in it. It's great!

[@kyleparnau4271]

Many people that I know train for strava (more concerned about racking up miles and high average speed than efficient training). This is the only reason zone 2 is "hard". Its a mental barrier keeping them from slowing down.

[@veganpotterthevegan]

It's not a barrier if they don't wanna do it and their goals are strava numbers

[@gtn]

Interesting! Do you think a fascination with numbers is hindering peoples training? 👀

[@magnusskold9134]

I more or less run for stacking up miles and statistics in Runkeeper. Is it stupid? Maybe yes, but it keeps me running several times a week and without a training app I’m on the sofa doing nothing.

[@mattschm5486]

Training for Ultratrails so I need to do some mileage

[@veganpotterthevegan]

@Magnus Sköld it's definitely not any more stupid than anyone else's athletic goals beyond basic health. I'm a cat 1 and TT specialist that doesn't use Strava or anything similar. My average speeds would be pathetically low adding in all the basemiles I do. It's a ton of mileage but if someone's goals are just day to day average speed, that's fine and riding harder day in and day out is the best way to do that. It will limit someone's peak potential but that's not what these people want and that's ok. I'm very fast 5x a year but I'm quite slow 300 days a year and that's how I like it🙃

[@jobanski]

“…tired from the duration and not from the intensity.” That is a great way to put it!

[@AeroEng123]

The default HR Zones on Garmin are different not just because of the how the Threshold HR is determined. They use 10% wide bands for each Zone. Z1=60-70, Z2=70-80, Z3=80-90, Z4=90-100, and Z5=100-110. Which is very different than what is shown here. So say you are at 89% of LTHR the Garmin watch would say you were in Z3 almost in Z4... where your bands would have you in Zone 2.... This is a big difference

[@abhinav7sinha]

Very helpful video as always. The biggest takeaway, as James put it, is to stick with it. I think most of us have at least a rough idea of what our zone 2 is - but its so low that we just cannot keep running at that pace for more than a few mins. It just doesn't feel right. But that's what we've got to do. Walk if you need to, but stay in zone 2. You WILL get faster.

[@ieatslag5947]

I can notice myself getting faster but I’m pretty sure it’s due to zone 2 and HIIT combined. I’m able to put down more power for longer periods at a lower heart rate.

[@abhinav7sinha]

@@ieatslag5947 Absolutely agree - zone 2 is to build up the base. Its the foundation for athletic performance. We've got to build an entire house over that - which comes from strides, progression runs, intervals etc.

[@gtn]

Great advice, Stick with it and It'll work out 💪

[@goodyeoman4534]

The first one I ever did felt so weird and counterintuitive. But after the first couple, I felt like I'd been doing it forever. It's amazing how quickly the body adapts. Even after half a dozen Zone 2 runs, I could sense when my HR was getting into Zone 3 territory. Even just going up a gentle rise makes a difference.

[@askingwhy123]

Great format, excellent presentation. Thanks!

[@LiamHaleMcCarty]

Such a helpful video. Hope you do many more of these

[@user-lq5hf1hq7d]

Very informative! You answered so many of my questions like mitochondria being muscle specific.

[@gtn]

Glad it was helpful! 🙌 Anything else you'd like to know? Maybe we'll double back to this subject 👀

[@47Seagull]

I'm "just" a road and mountain bike rider, but I have found these explanations have REALLY clarified a lot of points with regard to low intensity training for me. Thank you. 😀

[@gtn]

Glad we could help! Bringing the 3 best sports together... that's Triathlon 🙌

[@47Seagull]

@@gtn unfortunately I'm past that. At 75 I'm glad my legs can still power me on my rides and winter training 😃

[@christianwirth6965]

Thank you for answering my question! Greatly appreciated!

[@gtn]

Any time!

[@josemarieteomale5791]

Thanks I already Downloaded this part .. i have to take note those hints ...

[@toddholmes1719]

#gtncoachescorner I love the GTN show, which I’ve been watching since the beginning. GTN coaches corner is my favorite addition! I’ve done a few sprint triathlons, but I’ve always struggled with running. I’m hoping 80/20 training will help improve my fitness, particularly for running. But I find that zone 1 is a fast walk and zone 2 puts me in an in-between stride that’s uncoordinated and uncomfortable. Will walking at Z1 benefit my running? Or should I just stumble through the Z2 sessions until my running fitness & speed improves? Thanks for any advice you can give me!

[@strifeshotz30]

Run walking in zone 2 has helped me so much towards getting to where I am today.

[@pattgsm]

Walking 4 miles, it takes me 1 mile to get into zone 2 and I’m in zone 2 to for 1 hr . Garmin watch & chest strap HR monitor. If I’m doing this correctly zone 2 is not difficult. Slow running at or below walking pace is more difficult and builds up lactic acid faster than walking does.

[@paperjourni8964]

oha, thank you so much for answering one of the most immediate questions I had! 🙏🏻

[@gtn]

Glad it was helpful! 🙌 Do you use Zone 2?

[@paperjourni8964]

@@gtn It absolutely was, thanks! yes. Trying to follow what Jack Daniels says so I am trying to fit a lot of 45 minutes super easy runs in my training plan. But my most asked question was if I do super easy stuff in other sports (like biking) if it would help with my Mitochondria for running, too. So it won‘t obviously and I will just not look that much at my heart rate then. Implemented Incline walks on the treadmill in Zone 2, but those are helpful. I‘m aware of that…

[@jackdebokx4566]

Heart Rates are quite variable depending on hormonal balances, time of the day, levels of anxiety etc etc. I find HR based training much more indicative than anything else, as with cycling, power is much more an absolute value (and yes, before anyone says so - it's not real power but just a logarithm used in a tool, e.g. Stryd, but at least it's YOUR number). I even think RPE is sometimes a better way to measure your intensity. If you run and you can hold a conversation with someone you are most likely in Zone 2 - if you really feel the run taking your breath away and it is really really hard, you are probably in Zone 4 or 5. In my opinion for mere mortals there are three zones important - Zone Easy, Zone Race Tempo and Zone Intervals. If you can translate that to power, HR great, but I guess RPE does just well enough.

[@Jackeeba]

"it's not real power but just a logarithm used in a tool" What do you mean by logarithm here?

[@jackdebokx4566]

@@Jackeeba It's a calculation based on an accelerometer

[@Jackeeba]

@@jackdebokx4566 I think you mean an algorithm, or perhaps an estimate? A logarithm has nothing to do with this so far as i can see :)

[@SnakeAndTurtleQigong]

Thanks so much!

[@theunknown21329]

Great picks. I mostly had the same questions.

[@gtn]

Thanks for watching! Glad we could help you out 🙌

[@klewis2048]

GTN are always delving 😂 Have you considered diving or perhaps dipping into subjects 🤔 Loving your work 🏊🏻‍♂️🚴🏻‍♂️🏃🏻‍♂️

[@gregfields293]

Hi #GTNCoachesCorner - I'm considering starting a few blocks of Nutritional Ketosis, and am curious how it might impact my training for my first 70.3. Thnx team. Love the content!

[@fxsaltwater]

#gtncoachescorner thanks so much for the input, also for, other videos and clips. It really helps to get the gist of what everyone else is talking about as a beginner. Anyhow, I do still have a question though: I’d really say I trust my Garmin with the accuracy of my heart rate (simply checking pulse on low heart rate…), but how come zone 1&2 basically don’t exist for me? My heart rate goes up really fast but it’s not that I feel exhausted or anything. Ex: been running for about an hour today with 155-160 bpm but could have easily gone further. Thanks again !

[@79devo]

This episode is a bit all over the place. Anyway, my view is that HR zone training is beneficial and I simply follow the Garmin training plans. The key is to set your personal zones and I found the Phil Mosley bands Z1 to Z5 based on max HR suited me but they are slightly higher than than the easy to remember 60/70/80/90/100 rule.

[@kylemiller5671]

Heart rate genetics are shaped like a bell curve. So what works for one person won't necessarily work for another. The only way to be sure is to get it lab tested but obviously out of the question for most people

[@WariWahab]

Garmin also use LTHR% as well, which I gives almost similar numbers to HRR, but it's based on your calculated lactate threshold

[@tjubix1525]

Thanks for the video! For those of us who don't want to do a lab test and who want to figure the zones out for ourselves: in order to be really sure you're running in zone 2 and not in zone 3, you could slow things drastically down, but how do you prevent to be in zone 1 instead of zone 2? What is the difference in perceived exserion between zone 1 and zone 2? How can you distinguish between z1 and z2 if both zones allow you to have a normal conversation ? How can the talk test help in this case? #gtncoachescorner

[@TriDaddy]

Thanks Heather for all the B roll

[@gtn]

Heather never says no to a run 🙌

[@markwilson4535]

Getting my personal zones (HR and power) was quite a tricky exercise - I followed a selection of the guide ranges including those in this video (I have a pretty good idea +/-2bpm - of my max and threshold HR's and FTP to +-5W) and I can end up with a top of zone 2 anywhere between 125 and 140 - the actual difference between these is huge, so I am still slightly guessing where the top of my Zone 2 actually is - I vary zone 2 training from 120-135 generally to try to make sure I'm in it and not in the dreaded grey tempo zone!

[@PedaleurPat]

Finding Zone 2 is certainly harder than running an hour at LT. Jokes aside, using the to formulas mentioned in the video my zone 2 would be (1) 145-151 and/or (2) 120 - 140. Which are completely different values. Hence I try to go with my own perception and found myself at a HR of 130-140 for a slow, long run

[@gtn]

It can be tricky to find, Do think it's been worth the while trying to work things out? 👀

[@markwilson4535]

@@gtn yes, it's a very useful exercise, but I end up with a vague idea of my zones, which I constantly review. I tend to target the middle of zone 2 to give myself a buffer, but also sometimes do a top end or low end of Z2 depending on how I feel. Am currently upping volume as base for IM next year, so erring on side of caution, but ongoing assessment!

[@questshots4189]

#gtncoachescorner what if I don’t have a zone 2 running ability? Resting heart rate is 50-60s, walking easy hill to start running gets me to 100+, then a jog not much faster than walking gets me over 150 in 3min, over 160 on slightest incline. I do 1+ hour workouts (HIIT, weight training, metabolic conditioning) 5 days a week with 2+ runs, long slow cardio machine another day, walk on 7th. Not a couch potato, otherwise in decent shape except running/cardio spikes HR. Advice? I’ve done walk/run, low HR maf for 2 years, intervals, etc. not getting better.

[@disertore93]

It took me some time, but since I started running, my zone 2 pace has gradually decreased. Initially, I had to run/walk, starting with more walking and slowly shifting the ratio into more running. So, it's a slow process, but it definitely works! Adding some high intensity was also important, though

[@gtn]

Great to hear that it's working out for you 🙌 It's worth keeping up with it!

[@fixedfietsfables]

I find it important to note again and again that lactate threshold and ftp are not the same thing. they can coincide for some people (i'm assuming more often with people focusing on slow twitch muscle training, but i don't know), but LT is the point where your body produces more lactate than it can efficiently use and it consequently builds up faster and faster in your blood, and ftp is just the maximum power you can theoretically sustain for one hour. in my last performance test (ramp test about 2 months ago) my lactate threshold was around 270-280 watts on the bike, but i know i could sustain at least around 300 watts for one hour at that point. in fact, training recommendations by the doctor were to keep one hour efforts up to but under 340 watts, which felt a bit optimistic at the time. that being said, my max lactate tolerance is fairly high (over 16 mmol/l ) and that certainly plays a role when it comes to one hour max efforts. i wasn't fully recovered from training fatigue when i did the test, i'd be interested to know if and how that may have affected the results.

[@IainThacker]

Garmin uses one of %HRmax, %HRR or %LTHR. All have arbitrary % ranges but each uses more data to define the banding. Using %HRmax defaults to 10% per-zone. Not very useful assuming you even have an accurate HRmax. %LTHR seems to be the best in terms of being well-fitted to the user... the key data point, LTHR, forms the boundary between Z4 and Z5. Needs a chest strap from memory but most Garmin watches will guide you through this. %HRR sits in the middle and, for me, yields similar zone boundaries to %LTHR but doesn't change in relation to training... LTHR, and the associated pace, will change with fitness.

[@peterhawkinmusic]

#gtncoachescorner I’ve been trying to improve my running form for a few months and had some good results. Not only am I getting faster, but I now have very little post-run soreness in my feet, ankles, calves and quads… BUT now I have quite a bit of soreness in my hams and glutes that I didn’t have before. Is that to be expected or should I see this as a warning sign??? Love GTN btw I’m a newbie and I honestly feel like I couldn’t have done my first triathlon without you :-)

[@buksi771]

Hey there, great video. Generally, I try to stick to my zone 2 and over time, I can reduce my walk breaks so I can run more and more. However, sometimes I feel I got 'stucked' in that pace where I have to run for lower heart rate and my speedworks or some race pace exercises feel just awful, uncomfortable...plus in zone 2 after a time I don't really get faster. Addig some extra speedwork could help to be more comfortable with others paces other than the very slow one in zone 2 (heart rate)? Thanks!

[@Veradel97]

According to my Garmin I just spent 77% of my 5k this morning in zone 5 so either the formula or the hr monitor is way off

[@RafaelCruzReyes]

Hi, great show, congrats !!!. For me its very hard to stay in z2. I’m a runner and as I start to get some kms, I quickly jump to z3. Some times I have to walk to go back to z2. Do I have miss calculated z2 threshold?

[@Senseigainz]

Training zone 2 is hard especially in areas that have hills or small ascents.

[@CarlGillstrom]

Related to the first question: As far as I know the reason why Garmin and Strava zones differ per default, even if you've entered custom max heart rate, is because they use different % of max HR to determin different zones. This may vary between devices and also depens on other settings... Also the questioneer said that input was custom max HR so the answer is not different guesses at max HR. Also regarding how the zones should feel and if you should "train so that a zone feels easier". People will have different definitions of what is very light, light etcetera...

[@Arn0ld96]

So yes, I would like too know where should you train zone 2 heart rate training! Should you train low zone 2? For clarity, like should you train high zone 1 low zone 2 or should you train high zone 2 low zone 3? What is the best low or high? Thank you greetings Arnold

[@neil1974uk]

I find it better on my Garmin to use the option to the HR zones on my lactate threshold heart rate. You can estimate this, either by doing a 30 min time trial, or if you've got a chest strap, do a guided test which will estimate you LTHR.

[@gtn]

Nice tip Neil ! 🙌

[@WittyTzipporah]

James telling it like it is: "there's no risk to it, you just won't get faster" 😂

[@Alex-kr7zr]

Found pace based training a lot more consistent running in a very flat area. Just have to do FTP testing consistently.

[@swissman4839]

#gtncoachescorner Hi GTN, I have a question about pacing an Ironman bike leg. Should I be aiming for 65-80%% of my FTP on my road bike, or should I be doing the FTP test in the aero position on my TT bike and taking 65-80%% of that? (FTP tests are hard enough without having to be aero as well!) Also, should I be using normalized or average power as a target? Thanks, and happy Christmas!

[@carlheroux777]

Hi GTN! I'm quite lost with the zones. I'm a 34yo male. Max hart rate is 201 but that was during a 10k race, so not an all out effort. Now according to science, you should not be able to sustain zone 5 for more than seconds, or few minutes if you're an athlete. What's bugging me is that whenever I run, it could be a 5K or 15K, my garmin (wich I set the zones based on that 201 MHR) says I'm 90% of the time in zone 5, even on my slow runs. That's like 45 min to an hour in zone five. I just don't get it, it should be impossible. And if I do the 220 - 34 it's even more confusing! And while my garmin says I'm in the red zone, I feel totally fine. I tried to acknowledge that I'm just going too fast, but following my Garmin, I should mostly walk, while I still can sustain that 180 bpm for an hour. When I run at 6:20/km, I'm in zone 5, but my last 10K race I ran at 5:31/km and I was also in zone 5. That's just doesn't make sense! What do you think? I really want to benefit that famous zone 2 training, but something seems off. Thanks!! Love you're channel!

[@goodyeoman4534]

I had the same issue. During a 5K the Garmin would tell me I did the whole thing in Zone FIVE. It's just underestimating your max HR. I wouldn't be surprised if your max HR was more like 210, which is not uncommon for your age at all, it just doesn't conform to the 220-age bollocks. I'm 38 and have had my HR up to 195. I would say do a gentle run for 60 mins and make sure you can talk and do basic arithmetic throughout. Check your average HR for the run and then use that +/- 2 bpm for your Zone 2 HR. Even if that's slightly out, it's more accurate than your Garmin.

[@MultiThunder1234]

#1 Body Conditioning- Start Here. Put up your fancy running gear for now. If you want to succeed in endurance based sports your body must be made ready so quit smoking, quit unhealthy diets, quit not sleeping enough, quit spicy food, quit alcoholic drinks, quit processed foods and especially processed sugar because these foods pushes your lactic acid levels up which makes your muscles require more oxygen under stress, if it needs more oxygen your heart will pump harder in any effort. . Racewalking, pay attention, the stress load per step taken in Racewalking is 3x opposed to 9x for running and a Racewalker is extremely fast and can put a 7 minute /km time "comfortably" ( record is about 4 mins/km) because the stress load is less, they have a higher Cadence than running so if you find that running at a lower zone spikes your heartrate too much because you're way out of shape, start Racewalking to build up your Aerobic Base Fitness, it will allow you more pace control and those fast cadence actually carries into running very well. . How do I know if I'm getting fitter, actually you don't even need to run for that, it's the opposite, check your resting heartrate, if it's going down= fitter, going up = losing fitness, no change = maintaining fitness.

[@michaelgainsford5173]

#gtncoachescorner I was wondering about protein drinks for when you are training, I have signed up for a sprint triathlon and a marathon in the new year, would protein drinks help a balance diet and what or which would you recommend, thanking in advance, Michael

[@mark.aldergrove]

#gtncoachescorner Hi GTN, great content which I like to watch even as a complete newbie. My question follows on from the zone 2 topic. I'm currently doing a beginner's runner program similar to C25K. When doing the run intervals, my heart rate really hits high, somewhere in the 190s. When walking at my fastest pace possible before I need to head into a run, I generally sit around 135bpm, zone 1. My polar watch updated my max heart rate based on previous run intervals and somehow got zones from that. Will my HR come down over time as I'm able to complete more lengthy run intervals or should I head to walk on an inclined treadmill instead? Going any slower on the run parts means I would just be walking again. Thanks so much for your insights!

[@richardmiddleton7770]

Yes you can fast walk, especially going uphill. Whatever it takes to stay in Z2. Mid Z2 is around 180 minus your age, try to stay within 5 beats of that.

[@terrainterna7747]

#gtncoachescorner I am around 4 months into an ironman distance base training program, ahead of starting a specific six month training plan in a couple of months time. What if any improvements should I be seeing? The big difference I notice is that I can comfortably 'do' the 6 sessions a week. Other than that not much, perhaps a couple bpm less for the same power/effort at the zone 2 end. If anything my FTP is the same and my run VO2 is dropping.

[@fabianrares]

Hi #gtncoachescorner I have a problem with anaerobic shortage, low and aerobic load is spot on but the anaerobic is mostly inexistent. While according to garmin with chest strap and 3 years of use and training I'm kicking into anaerobic 175hr+ but no matter how hard I try I can't reach that only in races standard triathlon for example. Is it the HR wrong or is me Physically can't reach that threshold? What training do you recommend for anaerobic improvement and increase?

[@LittleKing99]

#gtncoachescorner Based on the two HR percentage charts (MaxHR and LTHR), my zone 2s are entirely different. The difference is so stark that the maximum HR for my Zone 2 with MaxHR is 10 beats below the minimum HR for my LTHR zone 2. It seems like they should be closer together. This is according to how my Garmin calculated both MaxHR and LTHR. How would I know which one to set it at?

[@cube2root802]

Enjoy in zone 2 when you find a friends running with you, we talking running and family, the time go very fast.

[@yolandacroes5491]

I find this zone training truly frustrating and for the following reason. No matter how slow I go (almost 10 minute a km)) I still end up in zone 3 or 4. This week I took my watch to check my heart rate when walking the dog. I finally managed to stay in zone 2. But I was walking!! With stops every minute or so as doggy needs to stop and sniff! Can this be right or is there something wrong with my watch/metrics?

[@lal3061]

I found that 3 hours per week in zone 2 allow me to "read" 1 audiobook per week. Zone 2 can get you more intelligent and knowledgable

[@malaikagee3001]

Good

[@ymi_yugy3133]

#gtncoachescorner You said that the mitochondria building is specific to the muscle's you train. How close are running and cycling with regards to the muscle's used?

[@davidrosenthal5795]

I like my ON Monsters! Surprising as other ON shoes are mostly fashion and for gym not logging long miles.

[@Alex-kr7zr]

On running is what you're looking for. I'm happy with my Cloudstratus

[@arthurgchung]

#gtncoachescorner I have been doing almost exclusively zone 2 training for about 3 months. Now I am able to run a little faster at a certain heart rate. But I am disappointed that it is taking so long for the gains. How long should I expect to see improvement? Why are some reasons why it might be taking so long to improve? Would incorporating speed work help? Should I just continue to persist with the slow zone 2 training?

[@whirving]

If you are a hammerhead like I tend to be then staying in the lower zones if very important. Otherwise I'll train my body to live in zone 3 or 4 and never get the adaptation needed. Ask me how I know. See bike, heart rate automatically jumps up.

[@emiliepeeters4809]

Does it matter how you train in zone 2? Training in zone 2 on the bike is a lot easier for me, so is that sufficient or should I train in zone 2 for every triathlon discipline? My first thought would be it doesn’t matter, although.. energy uses of running vs cycling is different

[@Beefywheels]

How much should you think about zone training when you’re just starting out? I’m new to running (usually weightlift and swim) so I’m doing couch to 5k. Should I be thinking of these as “long runs” (they are for me!) and aiming to run in zone 2? Thanks for the info 👌🏻great community

[@sebastianestrada4690]

From what I learned by reading some endurance training books, it's really important in early stages of training to use zone 2 as your main training. When I started running I went from only weightlifting to half marathon and I took about 3-4 months of zone 2 training before adding speed work. You can start by creating the habit of running, once you are running the number of days you chose (let's say 4 days a week) then you can turn one of those into your long run. Also, think of training more about the effort over time, not about the distance or speed

[@wngmv]

For starting out running, it helps you to prevent injury if you do zone 2. But zone 2 is mostly for building endurance and 5k is not an endurance run. From my experience, it is really helpful when your long runs are exceeding an hour and your regular runs are over 5k. For now, focus on the distance and not the pace, then you are at a good spot for zone 2 training once you do a 10k.

[@heymrguitarman7637]

I'm not a good runner, i do a 10k in about 50 mins aged 45. Even if I run slower than 7 min per KM which feels painfully slow and very easy to talk in, my heart rate goes in to zone 3 - tested simply by going as hard as i could until i needed to stop (max HR 194 bpm). It feels like the only way to stay in zone 2 is to walk even on flat ground

[@goodyeoman4534]

Walking will definitely not get you into Zone 2. I'd do a light jog and maybe once a minute drop down to a ten second walk, or something of that nature. Over time, your body will just adapt and your HR won't rise so fast into Zone 3.

[@abhinav7sinha]

#gtncoachescorner GTN is one of the big reasons I got into a fit and healthy lifestyle. And the coaches corner is what keeps it that way, thanks guys

[@samy2507]

Running can be really harsh for your joints, that’s why is so crucial to incorporate strength training too besides your runs at least once a week. Look up strength workouts for runners in KZbin. Also go to a physio for an assessment and try running a local running club ;)

[@abhinav7sinha]

@@samy2507 this is helpful advice man. Noted! :)

[@andi280379]

So 60-70% of max Heart Rate - for example thats 180 for a 40 year old. So 108-126 BPM. How so you Run so slow that your Heart Rate stays so Low?

[@NathanaelGreeneBKNY]

#gtncoachescorner From some of your other great videos, I understand that in a 80/20 plan, it’s 20% of the workouts that are high intensity not 20% of the time training. But when I’m doing a Z2 workout I often slip into Z3 for a minute here or there. So my question is how much time above Z2 and how far above Z2 before I should count a workout as high intensity? Does 1 minute in Z3 make it a high intensity or only, say, 5 minutes plus pushing into Z4 and 5?

[@MrMcGuck]

Arthur Lydiard stated you could run zone 2 almost all the way up to lactate threshold. That’s not high intensity for some but for others that would be hard to do all the time. Current scientific research states we should touch a bit of each zone in every workout. Whether that’s a zone 2 run with some nice fartlek thrown in with maybe some sprint or strides at the end just to get that hr up. Obviously training and zones really come down to the individual as an arbitrary number like maffetone doesn’t work for everyone. For some his zones would be too hard for someone like me it would be too easy. Your body knows best and I guarantee you know the difference between an easy run, a true tempo pace and and an all out V02 effort. I wouldn’t get stressed out about zones.

[@Ivan_Nano]

#gtncoachescorner My question is about packing a lot of liquid nutrition for full distance like the pros. I always hear them saying that, depending on the heat of the day, they’ll “concentrate” more or less of the liquid carbs in a bottle. Do they then add water? How does that work? Could you give concrete examples on how to carry that concentrated liquid nutrition and dilute on the go without stopping for a full IM distance, so that us normal mortals could imitate it? Thanks!

[@chichichachaaa]

New to running i want to know which should i focus more. Running form technique or low heart rate run.. every time i try to do the running form properly it makes me run fast and my heart rate goes up.. #gtncoachescorner

[@davyolpk]

#gtncoachcorner Hello, thanks for always helping me better up my training. When i do a brick workout(1e bike 2nd run), do i have to warm up before going for the run ?

[@HashBrownDoyler]

You only really need to do a warm up on the bike before the workout

[@morosis82]

IMHO, the best way to warm up is a short slow run before the bike, then start with a short slow period on the bike to warm up the different muscle groups. We always used to do a short slow run before a race when I was racing for this reason. I'd usually ride my bike the last few KMs to warm up on that, assuming you rack on the morning.

[@lewisdwheeler]

For brick workouts, I find the bike really is plenty of a warm-up for the run. The first 1/4 mile on the run always feel 'weird' since you're using different muscle groups and you're upright and the ground impact - but run cadence after a bike is always nice and high since the legs are used to turning over fast on the bike. Start the brick run slow to 'get your legs' - then crank it up!

[@se9865]

So, if I have to walk, or use my ebike to stay in zone 2, is that what I should do? I mean, it's pretty frustrating when I'm able to run 5 to 6 miles in what seems to me a comfortable pace, but it does seem like I can get past that, so that's why I started checking my heart rate. I found I'm in zone 3 and 4 the whole time, and I can only stay zone 2 while walking vigorously, or riding my ebike.

[@cjparrott]

I’m new to heart rate training and new to running. Based on my age my max hr should be 166. I do play drums where my heart rate will be an average of 130 depending on the tempo of the music I’m playing. I play for about an hour at a time 3-4 week. I think this is zone 2? If so, I can do this forever lol When run my hr is like 155…. I feel like this is pretty high..? Could my max hr be higher than 166… lol These videos are great. I’m loving running and doing a 10k in a month

[@y3_38]

What about doing the zone 2 training only on bike ?

[@deanb61]

Sounds good, but I think these zones start to break down once you're past the 'athlete' age. For a start, I think if I used 220-age I'd be in zone 5 most of the day! My max is actually more like 180 running, low 170's on the bike. I'm 61, my last and so far only ironman; using Garmin calculated zones, on the bike I spent 4 hours 17 in zone 4, and the other 3 hours was zone 3 (ok, there was 30 seconds in zone 5...probably when a dog ran out in front of me! :)) The run I spent 1 hour 30 in zone 4 and 3 hours in zone 3 (ok, I did too much walking) unfortunately my watch died before the end :( for the swim it only recorded the last 3 mins of a 1 hour 40 swim, all zone 3. Not dissing using heart rate zones, I just wonder if they are much use when you get to my age?

[@theghostofpcs2391]

The 220 - age is way too 'one size fits all' for any age. I'm 50, so that would put my max HR at 170, but garmin has it at 185, which I do feel is right for me.

[@moustafamortada]

How many sessions/hours per week is an ideal split between the three disciplines?

[@sopianwahyudi]

it is hard to maintain (I am on bike) cause too ducking many obstacles forced me to slowdown or even stop completely

[@muddadeine31]

#gtncoachescorner Why keeps my Garmin constantly recommending me fast paces? It calls it base training wich is 5:37 for around 41:00 minutes and I mostly end up in zone 4. I usually run two to three times per week, thats why I thougt that these recommendations do not fit the data that I put in it.

[@thonolon]

Will jumping up to zone 4 for a few sprints in the middle of a zone 2 run make the aerobic work pointless?

[@Bukoe]

Small idear about the zone 2 vs intervals .. If your having problems with the distance of the run and like me end up run/walking the last 20% then Speedwork dont make Mutch sense at all.. Just keep working in Zone 2 and add more distance in your training.. When you have the Distance down and you can run all the way ,,That is the Time to add Intervals and speedwork .. its the same for swimming Bike and run .. Speed is a waste of time if you cant do the distance =) ..

[@goodyeoman4534]

True. I've done a few weeks of Zone 2 running, building up to 90 min runs 4x a week. So lots of volume but not at an intense pace, so my body recovers easily. I'll start with a few strides twice a week and then add an interval once a week, to get the legs turning over a bit faster.

[@sodaresoda]

I'm 40 and my max HR is 197 (5k race test), so IMO, do not rely on the 220 minus formula. I ran veeery smoothly at 145 ppm avg HR (pace 4'45" min/km approx.).

[@goodyeoman4534]

I'm 38 and when I do a 4:20/m km the Garmin tells me I'm in ZONE FIVE. Which is total bollocks.

[@anitahendrix7573]

I am 80yo and my zone 2 is a slow walk on the treadmill at 0 elevation. I am very out of shape now but used to do some 5k a few years back. How long can I see improvement?

[@RiazRJ]

heart rate zones tend to change between running vs cycling. i know my accurate zones for cycling, how best do you calculate the HR zones for running? #gtncoachescorner

[@bene8843]

Rather than discussing guessing z2 using %s, or other algorithms, why not describe the actual z2 tests (I.e. fatmax in the lab, or 1st ventilatory threshold using respiration rate, even the simple ‘talk-test’ anyone can do) that can be done to actually establish the individual’s z2 window?

[@abum4203]

will training in zones 4 and 5 help with zone 2 training?

[@cryora]

Mitochondria is the powerhouse of the cell

[@AncientAstroAthlete]

I'm 79 and my max HR is 176!!

[@damienbarton3910]

Majority of the time trying to stay fit/healthy I have ran, moving to the bike as I get older I have really struggled to get to zone 2 during a ride. The effort differences are huge for me. Has anyone else had similar experience? Currently training for triathlons and trying to get the training zones right.

[@goodyeoman4534]

Getting to Zone 2? Do you mean just finding that Zone? I had a problem getting DOWN to Zone 2, as like most people, I instinctively ran faster than necessary during training. For me, the good old talk-test works best for identifying Zone 2. But to make it more accurate I do basic arithmetic at the same time. If I can't do that then I suspect I've crept up into Zone 3.

[@alexm1841]

I’m 39 and my max Hr is 181. That makes my zone 2 108-127 according to your scale. But multiple calculators I’ve found say that my zone 2 is 134-146. Just a little confusing.

[@tassiezwift8982]

My daughter was recently having a birthday party at a local pool and I decided to use the part of the time we were there to fit in a training swim. Unfortunately as this was a last minute decision I only had board shorts as opposed to my regular swim shorts. Safe to say the drag was noticable as soon as I started. Are there previous videos or studies that show time losses etc that can be contributed to varying clothing choices when swimming? #gtncoachescorner

[@benbos1925]

Garmin allows you to change the calculation

[@giovanbattistafichera8439]

Zone 2 is only hard if your attitude to running is wrong. If you stop and try to understand that even THAT level of "comfort" while running constitutes training and you find a way to put your mind at ease while you're exercising, you're golden. You don't even have to check the watch so much because you're in the zone. Pun intended.

[@KartikNarayanan]

#gtncoachescorner Will Zone 2 training for an activity (say running) transfer over to another (maybe cycling)?

[@KlemenSuligojTri]

In terms of central adaptations (heart, lungs) yes. In terms of peripheral adaptations (sport-specific muscles, tendons, ligaments), no.

[@KartikNarayanan]

@@KlemenSuligojTri thanks you.

[@jack.palombo]

Hi GTN - How should an athlete use their zones when training stress / fatigue has an impact on HR (e.g., harder to raise HR or gets too high) and there’s a difference between power and HR zones due to fatigue (e.g., Z2 watts but recovery HR zone)? Does one take precedent over the other? Assume no lactate testing is available. Thanks! #gtncoachescorner

[@jamiefuhrman403]

This is called decoupling, I’d also be curious to get GTN’s thoughts.

[@jack.palombo]

Thanks Jamie for that note, makes sense. I’m interested in understanding this (I) during a ride (i.e., after 3 hours in a ride and you start seeing HR drift) and (II) in week 3 of a training block after building a lot of TSS / fatigue and you see a difference from the start of a ride (or could even happen in the 2nd ride of a 2x workout day too)

[@jamiefuhrman403]

@@jack.palombo Agree! #gtncoachescorner would really appreciate you discussing the decoupling phenomena and how it pertains to racing and training.

[@FatUglySadMan]

Strava ego is hilarious , people do a slow run (but HR high) then they make a big faff about telling everyone why they ran slow .

[@larrylem3582]

I appreciated the description of zone 2, getting tired from duration, not speed. Slowing down won't help.

[@abhinav7sinha]

yep, i found that insightful as well

[@gtn]

Glad you enjoyed the video! Do you use Zone 2 training? 👀

[@larrylem3582]

@@gtn No, I always drift into zone 3. Top end of Zone 2 is a fast walk for me. Don't know what to do about that.

[@hymthreimnietzsson8084]

@@larrylem3582 More fast walks I believe would be the logical answer there mate.

[@juandos8513]

#gtncoachcorner slow days and Z2 training is no issue, I do have some questions about length, is 30 minutes of Z2 doing anything (besides being just physical exercise and recovery) or is there a specific, minimum duration, I should aim for, regardless of run/bike/swim, to maximize fitness improvment and mitochondria building? Thank you for the great video

[@alexm1841]

Does your zone 2 align with this videos percentages? 60-70% of max HR puts me at 108-127, but every other calculator I’ve used puts me at 133-146

[@XEinstein]

#gtncoachescorner I do try to run in zone 2 as I train for endurance events, but my problem is that no matter how slow I run my Garmin Fenix says my heart rate is in the beginning of zone 4 around 80% of my run. Obviously you could say I apparently run too fast, but this is at 7:30/km pace or even a bit slower and it's a pace that I can still talk in, so I think it ought to be slow enough. If I'd want to go any slower I'd have to walk. Currently it's after the racing season and so my trainings are to just keep base fitness and the other day I ran 20 km in about 2,5 hours. Wasn't tired at all afterwards, no muscle pain or fatigue in the rest of the day or the day after, so I'd say I really did not exert myself. Still Garmin said I spend most time in zone 4. So why is this? Perhaps because in the past year I did too little zone 4 training resulting in my VO2max being a bit lower than usual? Or is it that my Garmin doesn't estimate my zones correctly? Could it be that my heartrate at around 160 is still zone 2? (I'm 42 years old, male)

[@lpeters2777]

@XEinstein Quick thought, have you considered picking up a HR chest strap? My Garmin 745 didn't seem to read my HR very well during slow efforts, not sure why. Just a thought, as it sounds like it could possibly be a hardware issue, how the watch fits, etc. This would take away any of those variables. If it helps, I recently picked up a Garmin 955 and it seems to work much better for me.

[@XEinstein]

@@lpeters2777 when I bought my Fenix many years ago I bought a HR strap as well. But also then my heartrate was always high. Nowadays I sometimes check my neck and do indeed feel my heart racing so I think it's pretty accurate what my watch measures. Could my slight asthma be a factor?

[@lpeters2777]

@@XEinstein I'm afraid I can't answer your question, but hope you can figure it out. With any luck, the GTN coaches will pick this up and offer some guidance. Best of luck!

[@stephenlirio7898]

Did you check your HR zone settings? You can check your resting HR and set to automatic.

[@darunninman1]

Most athletes have spent the vast majority of their training with the no pain no gain mentality. Logging in 90 percent at zone 3 and higher.. They are simply earobically inefficient as evident in their ability to sustain zone 2. It's called sloppy conditioning.

[@brunocoriolano]

What heart rate zone should I be in on race day?

[@Tiz147]

Isn't Garmin zone 3 actual zone 2?

[@laasmimaher]

This is the hearts rate zone zone

[@xxxedevtsrt]

Thanks for reading the percentage for each zone out loud. Really puts those extra seconds in the video, doesn't it?

[@250txc]

2:30 -- Those numbers are too high for one point and also too tight ... *No one* can keep a heart rate in any of those *multiple* ranges...

[@thesaarinen96]

#gtncoachescorner Does zone 2 training improve your VO2max?

[@KlemenSuligojTri]

I can answer that - yes. You build your VO2max by 2 pathways - long, easy workouts (aka zone 2 training) and high intensity interval training (either shorter intervals 30-60s or longer intervals 3-8 minutes).

[@KlemenSuligojTri]

*asterisk to myself. Generally all training improves your VO2max, the abovementioned methods are the most efficient and sustainable in the long run.