Why Can't You Stay In Zone 2? | GTN Coach's Corner

[@gtn]

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]

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]

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]

Put your ego aside, and slow down haha

[@martinrheaume5393]

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]

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.

[@nikosgaming5695]

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]

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

[@nikosgaming5695]

@@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!

[@Lagerfanny-g7e]

“Insanely” helpful?

[@nikosgaming5695]

@@Lagerfanny-g7e 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!

[@amblincork]

Do yourself a big favour ans stop monitoring your heart, this is utterly pointless for a novie runner. better still join a running club where you can get real coaching..

[@BairdJoshua]

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]

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

[@PTSuperSte]

Haha talking at 205 what ever

[@hamoudalnasser]

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

[@BairdJoshua]

@@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 KZbin. Good luck!

[@stargazerbird]

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.

[@udithanda]

Also make sure to keep yourself hydrated for long runs. Dehydration can also lead to higher heart rate

[@Tommi462]

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]

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]

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.

[@MMichiganSalveRegina]

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]

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

[@DavidLEE-lb7pf]

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]

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]

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]

@@DavidLEE-lb7pf How do you do this?

[@jgameruk]

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]

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

[@KlemenSuligojTri]

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]

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

[@klettersteig599]

What’s RPE?

[@richardmiddleton7770]

​@@klettersteig599rate of perceived exertion.

[@juanerasmog]

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

[@IGotsBadFeeling]

@@klettersteig599 Rate of Perceived Exertion

[@MultiThunder1234]

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]

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]

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.

[@chaseadventures]

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]

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]

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]

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]

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

[@trophyhusbanddiaries2805]

Same here in Oklahoma

[@MeharFaiza-l7g]

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

[@lifeisabeautifulride]

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

[@gtn]

Happy to help! We have more videos on zone 2 if you'd like to see more 👉 kzbin.info/www/bejne/qqK3in2dZ9KhipI 🙌

[@NathanaelGreeneBKNY]

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

[@nataliamartinkova]

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.

[@jamstaa69]

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]

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.

[@ernestvigil7761]

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

[@Ultimaus]

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.

[@corinnelehr]

One thing that wasn't mentioned is that many beginners coming from little to no fitness really can't stay in zone 2 while running. An alternative is walk/running. Even running for 10s just to the upper edge of Zone 2, then walking for 3:50 for heart rate to drop and repeat. Gradually ramp up the percent running. And as other commenters have mentioned it may take a couple of years to be able to actually run in Zone 2.

[@drewa6891]

Correct in my experience, you may need to train for a while in z3+ to build a basic level of fitness that allows you to stay in zone 2 at a meaningful pace and duration. I wouldn't really even bother establishing HR zones prior to that point.

[@Tommi462]

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]

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]

@@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.

[@peterthanasse1321]

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]

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]

@@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.

[@KanwalShahzadi-w4d]

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

[@evka-kc2kx]

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]

Glad to hear the video was helpful! We have plenty more videos on heart rate zones like this one 👉 kzbin.info/www/bejne/g53KpGeVapmkbrs if you want some more advice!

[@IrfanIslam-y4p]

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

[@marcuse9011]

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]

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

[@marcuse9011]

@jonathanz2271 it's measured with lactate

[@jonathanzappala]

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

[@shaylorcyclingwahoo]

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

[@jonathanzappala]

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

[@myKOIhobby]

Great video, I think most of the new runners should just run by feel at the beginning and after few weeks or months try running in zone 2. Many first need to know max HR before they calculate zones because there are people that can be in zone 2 up to 160 HR usually zone 2 is from 130 to 150 but of course it depends we are not all the same. For example Meghan Murray (believe in the run) has her zone 2 on strava set at 130-162 HR and she is 2:45 marathoner. So just enjoy running.

[@theunknown21329]

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.

[@stargazerbird]

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.

[@noell8460]

i couldn't stay in Z2 when I 1st started, even now I drift into 3 now and then particularly in the second half of the run, but, I only ever go higher zones now when I intend on it, so definitly keep at it, always use run/walk if you have to, being overweight is a problem for me, but about to make the effort to drop a few lbs and I expect my running to improve greatly.

[@NoNameArtist89]

I can't stay in zone 2 because zone 2 is walking for me. Zone 3 is in between walk and jogging, and zone 4 the average in my jogging sessions (156-165 bpm which is roughly 80-86 % of my max HR). For me it is impossible to move to zone 2 without resorting to walking. I resolved that issue by changing my thinking. Now I try to think "zone 2 is what I feel, not what my heart is doing" because I don't know better yet.

[@BarathThiru]

This is from my understanding, interpretation and after a month of practice. In Zone 2 the body stays in aerobic metabolism (oxygen is utilized). As on tends to move away from zone 2 to 3, there is more work done in turn increasing your oxygen demand and the usual physiological response would be increased breathing and at some point out of breath. When that is prolonged the body would switch from aerobic to anaerobic metabolism. So I consider zone 2 is where there’s effort to the workout at the same time it is not making one out of breath (one should be able to hold a fluent conversation without any difficulty). For my age and weight, if I run, I’m not going to stay in zone 2 as I don’t have an athlete’s heart and I’ll be ruining my knees. However over a month there’s a slight increase in my pace of walking and VO2 max. And it has worked for me as I’ve lost considerable amount of fat.

[@richardmiddleton7770]

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.

[@johnmurray912]

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

[@gm2407]

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]

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"?

[@Bsaunders17]

In my experience, usually if I can speak a couple sentences without huffing and puffing, I’m somewhere around zone 2. Ironically. The less I worry about it, and just enjoy plodding along, and OCCASIONALLY say some sentences like I’m talking to an imaginary running partner, then I’m in zone 2 without even checking often. Staying relaxed and enjoying it works wonders

[@MannatQueen-qk3ew]

Thanks for a good video, with well qualified information.

[@johncox00]

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.

[@fop6033]

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]

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]

@@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!

[@sapperjaeger]

This was a big help -- thanks much!

[@ShahidIqbal-o1e]

Amazing 😍 thanks for this information 😊

[@stevethecat9194]

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.

[@TexKP]

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.

[@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

[@stargazerbird]

You would be so fit if you could run in zone one you don’t need advice from anyone. That or your zones are completely wrong on your watch.

[@tjubix1525]

@@stargazerbird a "recovery RUN" is done in zone 1, but I realized that different definitions exist about the zones. Apparently some coaches put both recovery runs and easy runs zone 2.

[@ohcrikey9560]

​@@tjubix1525It depends how fit you are obviously

[@SYEDA-7777]

Highly Appreciated🎉

[@WillHickman-hk4fj]

I got into running during lockdown when it was a good way to meet up with family. Two or three of us would go for 2+ hour runs and chat for the entire time. We only ran as fast as the slowest person could go and still talk. As a result we unknowingly did a lot of Zone 2 running. Now I run regularly, but I have been doing mainly 5k training for the past year, never running for longer than an hour. Recently I have begun doing Zone 2 long runs again ahead of a half-marathon, I've noticed it's really hard to stay in Zone 2 for a long time when I am running on my own. My subconscious is just trying to get the run over and done with and get me home as quick as possible.

[@emcartersf]

I had an actual v02 max test done (treadmill) and my zone 2 range was dramatically tighter/lower than what my Garmin watch suggests. If you don't mind spending $150-$175 for the test, it is incredibly helpful. If so, I would also verify that the practitioner's v02 max testing software provides the calories burned breakdown by heart rate. It's very insightful and helps you track calories burned relative to your wearable device. Moreover, it's helpful for nutrition during longer events.

[@ahsanchaudary8786]

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 zone which seem ti

[@ernestvigil7761]

My biggest question is how do I even start? I have my zones. The issue is if I “run” in Z2 I’m totally sacrificing my running form. So do I run until I get out of Z2, then walk OR do I get in the terrible habit of basically shuffling my feet to slow it down?

[@stargazerbird]

Run a comfortable pace. Your fitness will catch up.

[@Amonieyt]

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.

[@hibaashraf6782]

I loved the information provided in it

[@MrJ-y5h]

Informative video this was helpful 💯

[@runningbaum9430]

Just a thought, when it comes to heart rate and zones is 220 minus your age a catch all for everyone. What if you have been active on and off most of your life and maybe your age based on your fitness heart rate is lower than your chronological or actual age ? If the heart is 10 years younger based on a fitness level is it possible we might be in zone 2 even though we are in zone 3 based on age. Liked to hear your thoughts on this. Hope my question makes since.

[@gtn]

Hey! This sounds like a really great question for #gtncoachescorner 🙌

[@stargazerbird]

My max based on the highest effort I saw a few times is 185 which is 20 points higher than the calculation. And that’s still probably not my true max. Those calculations drift off as you go past mid thirties. Once you are 60 plus they are a random number generator.

[@viatori5566]

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.

[@jackobite1000]

My resting heartrate is 40-60 generally, but when i run i can't keep it low enough to stay in zone 2 and can't keep comfortable enough to have a conversation.... i feel generally pretty fit but it feels like such a massive blow to have to slow down basically a shuffle... its not running! On the bike or walking its the opposite and i have to push reasonably to get into and stay into the zone without falling into zone 1. It totally confuses me. Thinking maybe i start my runs too fast and dont warm properly? advice welcomed

[@dakilamoty]

Hi #gtncoachescorner looking for suggestions where else we can keep gels / feed nutrition for the bike without using Top tube bags like some pros. Would placing these at the trisuit back pockets impact aerodynamics. Looking for suggestions to get the best aero gains. Thank you so much and more power to GTN.

[@Irfan-218]

Superb coaching corner yo man impressive workout ❤❤❤

[@_.alex.-]

I've just started running consistently, I've never been consistent. My HR is mostly zone 5, but I know that over time, this will improve.

[@Mike-ks6qu]

Navy SEAL training manual sets the pace by rpe. Just simply go by how hard it is to speak. Follow that guide, and you'll get better at running guaranteed. SEAL guide does 1 long slow run, 1 intense run such as multiple reps of 1.5 miles, and one interval run, like 8x400m. Then, when I was more experienced, i simply started altering it to further challenge myself. I think because we have so many resources, we tend to do more research than actual work to get fit, lol. That has been my experience.

[@amichaiitaliaander8299]

Dear #gtncoachescorner , I've been training for quite a while and completed not too long ago an Iron Man 70.3. Even though I have continued training and being active with a similar to a minor decrease in volumes, I just couldn't get myself back to 'hard' training like zones 4-5. I do not have any races up ahead and am not looking to improve my current fitness. However, I am concerned about losing what I have. Would love your guy's help with answering or finding medical articles referring to the impact of 'avoiding higher zones. Does one lose fitness by not training hard? Does one's mitochondrial effectiveness decrease? etc. Once again thank you for all your unbelievable videos! They have and continue to help me complete my dreams.

[@akibkhan-8754]

Superb Coaching Corner Yo Man Impressive workout informative ❤

[@tmtechnicalgaming304]

Thanks for good video with great knowledge

[@AliButt-gc4vj]

Thanks for hosting this

[@ManoPrincess-ns2gi]

Great advice well done

[@sehrikhan139]

Excellent show for us

[@benrusher581]

I'm playing it on the conservative side and actually reducing my zone 2 down a bit due to a history of fatigue issues and some injuries. (MAF approach) I'm playing the long game as i have truly never built efficient aerobic function and didn't take a holistic approach such as recognising the effects of other stressors, nutrition, sleep. I have learnt how to 'run' slowly, developing my technique and walk a fair bit rather than slip into zone3. it just takes practice and now after several months I find it natural. By spring I hope to start doing some fartlek in higher zones and then after that look to do a few races. It feels really important to regularly assess pace at zone 2 HR over a given distance so as to see if pace is increasing. And then make adjustments. I also keep a diary and monitor Resting HR and HRV to ensure my training is having positive effects.

[@rinotz7]

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.

[@kipponi]

Last run I had Z1/4%, Z2/47% and Z3/40%. Average speed was 5:54/km. And average heart beat was 46 under my max.heart beat. I think this is okay🤔?

[@SevenStar-np6dz]

Greatly appreciated.this video is best for gidness

[@Andy19884666]

How should I set my watch. On Garmin for heart rate zone's. Also have chest strap.

[@verysweatyturbo]

#gtncoachescorner that are your thoughts on cold plunges after workouts? How often, how cold, and for how long?

[@Foodi-woodi382]

Thanks for great information

[@Sardarfamily-p9e]

Informative conservation 😊

[@danishmateen-h1n]

Very helpful and perfect job

[@Aleena_Shahbaz414]

Great teaching 👍

[@SumbulSumbul-ln6jx]

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

[@Ali--yr7ss]

Great work ❤❤

[@FaizanJutt-nx7er]

Very informative video 👍👍👍👍

[@erlendsteren9466]

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.)

[@Faisal-uu3ov]

Super duper video ❤❤❤

[@ZeeGaming-2512]

Good luck bro ❤

[@anayamughal1586]

you are doing very good .. keep it up ❤

[@judycabacang]

I would like to ask if is it not good to be on Zone 3-4 always while doing training (e.g. running, swimming, or biking)? This is always my scenario everytime I train.

[@VRietySociety]

the moment i go 170 or higher cadence i can't reduce my pace below 6:00/km

[@ZeeshanKhan-hb8bm]

Great approach

[@mairamirza5642]

super dupe ..😍well qualified information.thnkxxx

[@twomarks94]

Quick question: When my HR exceeds the threshold, what do I let it get down to before I start running again? Example: I'm 53, my max HR is 175 so 70% is 122 and 80% of is 140. I've been taking the approach of walking once my HR gets to 140 and then restarting my run when my HR recovers to 122. Any thoughts here?

[@dimitar297]

Why don't you just slow down when you reach 140 instead of walking.

[@twomarks94]

@@dimitar297 I'm already going so slow that my next gear is to walk😉

[@stargazerbird]

Don’t walk unless you feel it. Walk runs are great for speed work but pretty counter productive for base.

[@twomarks94]

@@stargazerbird Thanks! Follow-up question - if I don't walk, my HR will continue to climb so what would you suggest? Please note that I'm already "running" so slow that I don't really have a slower gear. I will add that since posting this question, I've been walking when I get to 80% and restarting once I hit the 70% floor and I'm running much less now so I've already seen improvement.

[@simonparduyns]

@gtn i just did a quarter triatlon, the swim went okay and the bike as well .Wasn't feeling like I was doing much of an effort. I went full in the run and almost crashed at the end because of the heat (31 degrees celcius without being able to train in warm weather before the race). However i checked my watch afterwards (garmin forerunner 255) and it seems I had an average heart rate of 190 in swim and bike and even more in the run. How on earth did it not feel like I was dying? I played football in the past and it seems like the frequent anaerobic trainings I did when I played football between 14 and 19 years of age gave me a base in anaerobic endurance . I'm 21 now and I've been training for triatlon since 2 years. Especially the past 12 months i've been focussing on zone 2 training. But apparently in the race conditions I go back to high heart rates where I can hold on to without much of an effort. Is it better for me to focus on sprint triatlons wich have a more explosive character and is zone 2 training there also important? Thx 😀

[@julyfire3269]

Very informative ❤

[@ghostecho3189]

I don’t know how you effectively maintain Z2 consistency w/out a stationary bike. I use an air bike, more output-more resistance. Aim for 4+ hours Z2 and 1 Z5 session, 4 minutes on 4 minutes off 4x, per week in between lift days. It’s monotonous, and I totally get why a lot of people don’t do it.

[@adnanshaikh8969]

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

[@WaseemMalik-s8k]

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

[@tehreemazaidi6339]

Very informative 😃

[@danishsahotra4896]

Love video ❣️

[@_video_star]

Great video ❤❤

[@HamidAli-vk6rb]

Good information good platform 👏👍

[@AhsanMohsin-fz3gv]

Your work is Excellent 👍

[@FazanKhan-v3d]

Nice amazing work 👏 👌 ❤❤

[@ShamimAkhtar-nx6cv]

Great job 👍

[@MohammadSajid-m8b]

Nice work 💯

[@Zirwa_kitchen41]

Well done 👍

[@shaxosolar2966]

Good work ❤

[@iqa8524]

Great video guys

[@bilal-s3p8j]

Nice work man