I Don't Seem To Have a Zone 1 or 2 ? | GTN Coach's Corner⁠

Why I don't have a zone 2 ? Why I can't stay in zone 2 ? What are the benefits of aqua jogging ? James answer your latest #gtncoachescorner questions!⁠
00:00 intro
00:55 benefits of doing aqua jogging
03:30 heart rate Zone 1 & 2
06:02 socks in T1 or T2 ?
06:38 food during transition ?
07:05 take off wetsuit fast
07:38 elastic laces ?
08:27 zone 2 runs
10:40 what to eat in the evening ?
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[@MF-fd2ug]

i find these videos immensly encouraging. not only because they answer questions i also have but also because it makes me feel like my struggles are more common than i maybe thought.

[@EdwinRager]

+1

[@gtn]

That's great to hear! We make videos like this to give back to the triathlon community. There is so much info out there, hopefully this will help people get their heads around it 👀

[@theghostofpcs2391]

When I decided to start zone 2 running last year, it took me two weeks to not have to walk in between. Then it took some months for it not to be awfully slow (and I'm not a fast runner to begin with). But now I'm at the point where my zone 2 is about 2 minutes faster, and harder efforts feel much easier. So for me, the time investment was definitely worth it.

[@hellomark1]

When you say it took "some months," do you remember how many? Because I tried training Zone 2 for like 5-6 months and it never really improved - I am surrounded by hills so I was always walking - and on top of that I was no longer able to run fast for long periods like I used to.

[@theghostofpcs2391]

@@hellomark1 I don't remember exactly, but definitely under 6 months. In the beginning I barely saw any progress, and was often frustrated at having to dial back the speed all the time. When I started to see progress, it came in about half minute jumps, so not a very linear thing. I can't remember if this video touches on it, but you do need to keep up with your speed as well. As you've already discovered, speed is very 'use it or lose it'. I run 4 times a week, and I make sure to run at least 2 runs in zone 2, the others are tempo/threshold/intervals. One of the zone 2 runs will be longer, which for me means somewhere between 13-20km. Before I started to train smarter, all my runs were at least threshold effort, which was ruining my recovery, now that I'm over 50.

[@hellomark1]

@@theghostofpcs2391 Thanks for the response! I will have to try this :)

[@TomGrievee]

I used to be able to run 'easy' at 170bpm and 5min/km. my parkruns would often be about 19:30 and I would max out quickly at 200+BPM. I then started to train zone 2 under 154bpm for most of my running and the fastest I could go was 7min/km or walk. I stuck with it form then on and every 2 months would do a 'test run'. 60mins at exactly 160bpm Avg to see how far I could get. My first test run was 10.1km. and I found these tests to be the best way to see my progression. 2 years later and my 60min test had improved to 15.1km at 160bpm at 3:58/km. Zone 2 training sucks at first, but just stick with it and it will pay off

[@jobanski]

Even if you feel like you have answered the same question multiple times we all appreciate the advice. I have been trying to pick myself back up from an injury hiatus, so coming back to this is a big mental mood boost.

[@MP-hx3hx]

As a triathlon coach and PE teacher myself… this is an amazing content you share with all of us. It’s very useful, formative and right to the point. Congratulations… and thank you very much, from Spain. 🙌🏾

[@brapbrapbrapo]

Thanks for answering the question in my head. I kinda know the answer but a fresh reminder every now and then helps immensely!

[@TravelingAnvil]

I started running about two months ago and this title hit me exactly. The first 4 ish weeks I only had two speeds. Walking and exhausting. Over the past couple of weeks I have just now started to have what I think of as a third gear. Hoping with more time and easy runs I can earn those other zones!

[@nickgoodall578]

At first I was bummed that Z1 was so close to walking pace, and then I realized I could wear jeans and wander over to the cafe/playground/library/interesting construction site etc. etc. etc. for a Z1 workout. Result! If you want to suffer, by all means, go ahead and suffer. But if you want GAINZZZZ, maybe relax and smell the flowers a bit.

[@XEinstein]

My HR was also around 155 all the time while trying to do a zone 2 effort, even while my Garmin said that that was deep into zone 3. After being frustrated about that for a few months I got a professional measurement. The results were very encouraging: a HR of 155 for me simply was a zone 2 effort. Turns out that my years of training at a slow pace had extended my zone 2 so much that my zone 2 ends at 77% of maxHR, instead of at 70% at where Garmin by default put it AND my maxHR was also well above the 220 minus my age. So i highly recommend doing the professional VO2max measurement if you are well trained and seem to struggle with staying in zone 2.

[@panzerveps]

For me zone 2 was simply walking fast when I started running. Once I had better running fitness I could start running and keep my HR in what I know to be my zone 2 range.

[@larryj8315]

Yeah the generic 10% range is only a guideline, for me zone 2 is 65 to 76% max HR.

[@tessvankints9129]

Thanks for the answer James! I have been doing ALOT of zone 2 training, but it’s true I don’t know how accurate my zones are.

[@matsim0]

I think when beginning with training it makes not really sense to start with zone training. For the first months (or longer...) you will improve no matter how you train. Much more important than looking at zones is to avoid injuries, e.g. doing with long runs too early (been there myself...).

[@thehousecat93]

I think focusing more on increasing time/distance between walking breaks is a more useful goal than focusing on time in zones. Beginners are probably going to get winded and need to stop and breathe before they need to be concerned with energy conservation and heart rate. I didn’t even understand the existence of different effort levels until I could easily run for an hour. Running was running, walking was walking, that was it. Also zone focus may encourage unnecessary gear purchases and beginners don’t need any more excuses not to run.

[@1carus1]

Thanks James - great advice. I’ll definitely move to fuelling around workouts rather than sticking to 3 meals per day. 👍

[@marioppunkt]

Amazing channel, your great content over the years helped develop my Triathlon game quite a bit. Question: does the "shakeout run" really exist and if yes, what is the evidence of it being superior to just plain rest. Thanks!

[@teknoglot]

A Heart Rate Drift Test helped me find a good heart-rate for my Z2 running. You can do it without very fancy equipment. Maybe something for the channel to demo?

[@JohnSavageIreland]

I was in a similar position to the second last question asker in that my zone 2 running pace was down close to 8min/km. I trained a lot and didn't see much improvement, then I tried walk-running at a higher pace (30 seconds higher than my zone 2 pace something like minute on/minute off keeping my HR below zone2) This worked so much more effectively for me. I think the problem is that 8min/km pace was way too inefficient (for me) and was basically reaching the pace where fast walking was more efficient for me. This meant that I had been stuck in a sort of grey zone running at 8min/km where I was training my cardio system ok but my running economy wasn't improving as my body couldn't figure out if I wanted to walk or run. Once I switched over to walk/running, I was walking efficiently and running efficiently and my running economy improved way faster and I'm now running at a zone 2 pace of 6min/km.

[@magnusalexander2617]

I been doing a lot of zone 2 and I could run a lot more kms every week. Went up to 45 really fast and now I do 60-70km a week. And I even run faster on my intervals with same effort. It was terrible in the start because everyone overtook me, but I feel amazing now!

[@xander0901]

Having started my triathlon journey with zero running experience or technique, I’ve found that it takes A LOT of patience and discipline to develop Zone 2 efficiency. There will be times where it feels like you are running way too slowly, but keep at it. Over time, you’ll start to notice improvements in efficiency and pace. As with any heart rate-based training, you should consider daily variables such as weather conditions, route, and personal state of recovery as these factors will influence your heart rate.

[@z0uLess]

the water running thing should have water footwear because you get a lot of friction to the skin under your feet. the zone 2 stuff works in tandem with the interval training, you get in shape really quickly with interval training, but you need the mileage to take the load from the interval training. the interval training lifts your max capacity such that you create your zone 2

[@dri1811ya]

10:18 Tess: my 5K is 24 and change (not saying that's fast or anything) and I still do most my easy runs at 8:30/km or slower. Im not in my 20s anymore so Id rather avoid injuries and stay healthy. Or as Peter Attia would say, JFW (just f*ing walk)

[@ironmantooltime]

A walk is definitely zone 1 😎

[@stephanel4770]

May I suggest for those trying to identify their HR at Z2... just run/bike breathing through your nose for 5-10min... the fastest pace possible... but always breathing through the nose. At that point, take a look at your HR . That would be your target HR for Z2 then. :-)

[@SBoots29]

I manage my zone 2 training by running on treadmill. This forces me to go only at that speed without increase. Out on the road is where my interval training comes into play. I call it hydro pole intervals. I use the distance between the hydro poles, every two spacing is easy, distance between one spacing harder. I do mix it up a bit. Makes the run a little more interesting instead of just pounding the pavement. I'm at a screwed when they use underground cables. LOL. I have trained myself to not listen to music because you can't do that in a race anyway. Cheers

[@OsmanSillah-wi9nz]

Yes this is my two weeks now I'm running is very good for three months

[@satx76]

#gtncoachescorner Excellent advice with the zone 2 instruction. My question - at 77, the elderly shuffle (shorter stride, slower cadence) is catching up. Are there drills and exercises that might enable enable me to slow that closing rate?

[@pwt1969]

*Post Workout Foods* - Drink 6 plus raw eggs with honey and electrolytes mixed with a fork in a large glass. This will digest easy and provide the recovery elements needed.

[@lindelystables]

4:24 - What if I want to run significantly faster at a lower pace? :D All kidding aside, great video, thanks for the tips!

[@PhilDowson-hq3dj]

#GTNCoachesCorner any tips on improving my power output outside? On the trainer I can nail efforts close to my threshold based on trainer sessions, but out on the road (either training sessions or time trials) I can't seem to maintain anything over about 75% FTP unless I'm on a climb

[@krehme]

#AskGTN I live in such a hilly area that virtual training is my only chance to stay in zone 2 (run and bike) thank goodness for Zwift.

[@TheWrigle]

I have been running a couple times a week for a few months now. Ussually 5-10k. Ran my first 20k yeaterday, and found my HR averaged around 150 for the 2 hours i was running. Around 160 on climbs and 140 on decents. Honestly my heart could hold that pace all day if my legs could keep up. HR seems high, but then my HR use to sit at an average of like 185 when mountain biking for hour+, so i think my heart my just be more efficient at a faster pace. 🤷🏽‍♂️

[@leabetrisey234]

#gtncoachescorner How do you choose a sustainable race pace ? I always aim for faster than what I seem to be capable of and that results in training being quite hard but ok and on race day I can't quite hold up the pace. I enjoy running longer races (15K and upwards) and my last 10K pace was 5.15min/K (goal 5.00/K) and my marathon time was 4h26 (goal 4h, was on time until around 30-35K and then blew up as it was my first). Keep the good work up !! (And on how to pronounce my name it's Lea Bétrisey, since you struggled a bit last time 😉)

[@General1Cal]

Zone 2 is like just above walking(check ur pulse), and keep doing that till you stabilize then go a bit faster until you run 30 mins a day this in essence should get your heart stronger. So on race day you will be ready.

[@mikerobinson2619]

Just a thought, but when I used to really struggle to stay in zone 2 it was down to my HRM, not my heart rate! Wrist mounted heart rate worked great for me at normal activity levels, but as soon as it crept up it seemed to lose track, before you know it 155/160 bpm and hardly trying. Switched to a chest strap and boom, Z2 no problem at all.

[@Eleanor_Runner_102]

I'm beginning to think this must be my issue too

[@theghostofpcs2391]

Yes, this is a well known issue.

[@WellValUa]

I have the opposite problem - when my wrist gets sweaty, my HR locks at lower number, even thogh I know i'm not in 120-130 anymore. So yeah, HR strap really fixes this

[@GeorgeBrown-xp5lp]

#GTNCoachescorner Hi GTN, I started running around a year ago. A couple of months into my training programme I developed MTSS. Following bad coaching advice I tried to run through the pain causing quite a lot of damage. Fast forward 8 months I am now training for my first Olympic distance triathlon. Running volume has been increased extremely slow on a variety of surfaces, implementing de-load weeks every 5-6 weeks and strength work for the calfs etc. But am still getting discomfort between runs and struggling to build any significant volume. Have also had my gait and footwear checked by my local running shop and coach. With the current running boom I’m sure I’m not the only person struggling with this! Will I ever be able to run pain free?

[@PathOfDamn]

People be complaining about 8:30/km @ Z2 being slow while I'm at 10:40/km @ Z2 ffs

[@adrianbalie4583]

How do you get prepared to do open water swim? if you don’t really have access to open waters. Had my first 70.3 this weekend at nelson Mandela 70.3 and choked the swim. Didn’t even get to cycle or run. Can easily swim 3km in pool but did not transfer to open water at all.

[@Eleanor_Runner_102]

So firstly, thanks so much for all the great content. However, I'm also confused about my heart rate and the idea of having to run in zone 2 to run longer as James says in this video. I've read the science and completely understand the logic, but it just doesn't translate to my reality - I ran a 70km ultra marathon last weekend with my average HR at 168bpm?! That was for 7 hours and two minutes, and I survived! I also came 2nd in my age, so it wasn't slow. I'm so confused and I think my confusion is really affecting my training. Is it possible that some of us can just operate forever at higher heart rates because I could have kept running at that heart rate (it was my quads that stopped me!). Thank you again for the brill content!

[@matthewcreelman1347]

I struggle with zones as well - in part because my Apple Watch and my Garmin have different ideas about what my zone 2 is. Apple thinks my zone 2 is 125 to 137 BPM, while Garmin thinks that my zone 2 is 111 to 129 BPM. There's not a lot of overlap there! Practically speaking, I think that up to about 133 BPM feels like an easy pace.

[@angelsaulovelazquez3232]

If you can run and recite song lyrics or other multi sentence phrases etc without panting you are in zone 2... use HR as a secondary metric especially with cardiac drift

[@jlnau5960]

Not directly linked to the video but still on the topic of training. As a father of three, what's your organisation like? Watched your 2:30 marathon attempt and understood you backed off due to un proper training because of life event. Since this is an actual use case for most of us, any advice? Planning, bad night's sleep being the norm etc ... Asking for a friend .... Ok have three kids as well so could use any tips from pros 😅

[@debaanstras9736]

#gtncoachescorner Hello GTN! Fatigue Resistance is a frequently heard endurance parameter. The definition is "ability to prevent loss of sustainable power". Can you advise me on how best to measure my progress for my training for a full Ironman distance? Is this possible for 1 part and does it automatically apply to all parts?

[@danielhaywood-so2hv]

I live in the Cayman Islands, we have a couple of races on island which I have completed. Our max elevation is 60ft and I don't have a trainer or treadmill to simulate hills. Is it possible to somewhat prepare for races in other places with greater elevations while training in such a flat country?

[@SwimBikeRunFastest]

I regularly run park runs around 4:20 pace, avg HR 170, max HR 190. In order to stay in zone 2 I have to walk around 11:00 min/km. Walking around the shops takes me into zone 3. I have been trying zone 2 training off and on for 2 years with zero improvement. It's killed my enthusiasm for running.

[@tisalko4711]

#gtncoachescorner a general rule of thumb is to not increase the weekly training volume by more than 10% to avoid injury. How strict should I be with this after a break in training through lack of motivation or time (specifically not injury)? After two months off, my fitness catches up quicker than those 10% and I would like to get back to my usual 45-50k of running a week quickly. Is my body still used to that volume of training after 12-14 weeks or do I open myself up to injuries if I go from, say, 25k to 40k within three weeks?

[@katejohnson9693]

#gtncoachescorner a few questions. I was previously a pool swimmer and am having trouble translating pool speed to the ocean. Firstly, I feel weird swimming in my wetsuit (a roka maverick x) as my legs seem too high, to the extent that I struggle to sight because it seems so different. I was thinking of chopoing the legs shorter? Also I sight regularly, try to navigate well, have worked on technique for the ocean (with many GTN and effortless swimming vids)… just don’t know why I can do an easy 1:20 in the pool and my splits in ocean drop back to 1:30 to 1:40. Any tips welcome.

[@gtn]

Leave your questions for the team below using #gtncoachescorner 💭

[@frogbmth]

#gtncoachscorner I have been swimming skins for years and now putting a wetsuit on I am finding it harder to swim with the neoprene adding resistance to my stroke, how can I strengthen my arms to compensate for the added restriction other than just swim more in the suit?

[@adamdellman2896]

#gtncoachescorner In the past I have focused on 70.3 racing, but qualified for age group nationals and I have an Olympic distance Nationals in mid September I have three Olympic and Sprint races every other weekend from mid June to mid July. Then I have a sprint in mid August, and Olympic two weeks before nationals. My question is, how do I train through or taper for these races? Sometimes when I go hard in a race, I have no choice but to recover after (my legs are sore and intensity is impossible). Should I consider not going that hard in some of the races? My typical training is 2 weeks on, 1 week recover (about 60% volume, but still with intensity). My goal is to have my best race at nationals. Thanks! PS. I just want to do my best, I am a 2:30ish Olympic athlete.

[@mattjhann]

#gtncoachescorner TLDR: in swimming is it better to do a race distance specific session but execute it sub-optimally, or to do a session that's less specific but execute it perfectly? Context: Where I live there aren't many public swim sessions I can get to, and the ones I can get to are really busy. I end up being unable to execute an optimal session because of constant traffic. However if I go to a club session I end up doing sessions that aren't specific to my distances, and tend to be focused more towards swimming distances.

[@youngy76]

#coachescorner I have a burning question that I would really appreciate your feedback on. I am doing IM 70.3 Weymouth in September this year and have been training around 6hrs a week. I am a heavier runner and normally pace around 10min miles on long runs of around 7 miles but still get tired. I am looking at doing the run in 2hrs or less. Is 16wks enough time to train in zone 2 to gain enough benefits. I am still building my aerobic base and panicking 16wks isnt enough time to be ready to run a sub 2hr half...help and advice please

[@MNewellLarge]

#GTNCoachesCorner Two questions. One: If travelling to a very different time zone for a race - US west coast to New Zealand - is there an optimal time to arrive before the race to adjust to the new time zone? Is there a timeframe to completely avoid? Two: GCN just released their video on caffeine and Andy from Precision Fuel & Hydration gave the number of 3-6mg/kg of body weight. What is the rate for consuming that caffeine? At 65kg should I aim to consume 195-390mg of caffeine every hour, before the swim then again on the bike and run, just at the beginning of the race?

[@NejcBombac-hg1hb]

Hello, i am currently training for a 70.3 ironman, but i seem to have very little acces to swimming, i can swim 400m in 7 44 and 1 in 1 42. How can i do the 70.3 without extra swim sessions?

[@annelisenorth8670]

I'm not a triathlon, but enjoy your show. I'm a gravelcyclist and can never stay in zone 2, even on the road. The only way I can stay in zone 2 is if I walk. A 4hr walk ain't going to happen.

[@wayne6qf7]

A 4 hour hike?

[@matthewrowley1367]

#coachescorner I am new to triathlon, have done three triathlons including an ironman. I am a runner. I have run 20 marathons Boston qualifying in 8 of them. Last year I was injured, in a walking boot. The local triathlon company has a great program volunteer for a race, race one for free. I volunteered for three triathlons. My goal race is the St George Marathon where I will try to Boston Qualifying for the ninth time. My question is what do you think of using a 70.3 triathlon as a peek workout? I wouldn't taper for the triathlon. I have found cross training, biking and swimming are great for running. Biking more than swimming but that might because I'm not a very good swimmer. It took me 1:51:?? For the swim during my ironman. Thanks your videos have helped. What would be the best way to use the free triathlons to help my running? Plus I have found triathlons to be fun. Starting to really enjoy the bike.

[@user-yo4js7vc7v]

#gntcoachescorner Re threshold training - Do you improve your LT training at any intensity above your LT, or can you only improve this aspect of fitness by training at or just about LT. For many, lab tests/field tests are inaccessible/off putting which means we’re only working with a rough estimate. Without feeling confident I really know my LT, and worrying that it I train too far above LT I won’t see the benefits, I often skip this type of session all together.

[@larrylem3582]

Hey GTN, do a bit on drafting during the bike leg. Minimum follow distances (12m Ironman and 20m PTO) were imposed to prevent drafting. But the top riders all ride in groups for the draft benefit. In a line of 5 riders, 12 m apart, what is the benefit for rider #2, #3, #4, and #5? Justin Riele thinks he was running 40W less in the 5th position at 70.3 Oceanside. It seems a longer minimum distance is necessary to make things honest, like in an individual TT.

[@jamiefuhrman403]

I had the same question and James actually discussed a while back. Even at those distances there are marginal power benefits, but the real benefit comes from the mental side, not having to think about what power you need to maintain and having a sense for what your competitors are doing. I'm curious if PTO starts to actually enforce the distance with the Race Ranger technology, which so far, hasn't led to a single penalty.

[@craigskeffers5982]

This zone 2 training is so frustrating, I regret coming across all of this. My zone 2 is literally walking pace when I do a light run it shoots to zone 4. How do I fix that?

[@Theo_1984]

Curious if the person with the late night workout and early morning swim takes any supplements (powders to mix in water) with electrolytes and carbs that are easy to digest before their swim since they don’t like to eat. I haven’t but watch other podcasts that talk about it for fueling your early morning workout (it was a run in this case).

[@1carus1]

Hi Theo, no, I don’t take any supplements before my swim - just a glass of water. I used to swim competitively when I younger and never ate before morning training so it’s just stuck as a habit. I do always have a good post swim breakfast (porridge, nuts, Greek yogurt and goji berries). Not saying that’s optimal but it seems to work for me.

[@veydajar]

Running is metabolically costly, and most new runners won't have a steady running pace for the first couple years. Much easier to dial in and execute the green zone workouts on an indoor bike, and build up general capacity that way. This is a Tri channel after all - use ALL the tools in your toolkit. ;)

[@R.a.p.h.a.e.l.a]

This whole zone 2 thing was an endless source of frustration for me until I realised that the heart rate formulas are garbage. Calculating my zones based on a HRmax of 220 minus age gives me (1) a zone 2 at which I couldn't sustain any kind of running gait for more than a few minutes, and (2) an alleged HRmax that I suspect is actually lower than my threshold. I don't know what my true HRmax is, but I've clocked myself running at 21 beats above that alleged maximum and I didn't even feel like I was going all out. So if you feel like you "don't have a zone 2", maybe it's because your maximum HR is higher than the formulas think it should be and what they tell you is your zone 2 is actually your zone 1.

[@andrewmcalister3462]

Totally agree. The 220 - age formula is roughly the population average, but like most averages, individual maxHR's can differ significantly.

[@kalvin.]

Yep people are fixated on the wrong thing, that they can’t stay in a “zone 2” but that zone wasn’t even correct to begin with. I do think for a true beginner that it’s better to just run avoiding injury and let the paces be what they are, but if you’re thinking about doing heart rate training you need an accurate range to begin with and 220-age is only a very rough estimate

[@ironmantooltime]

Take ur max from parkrun plus a few and use hrr not maxhr

[@lonzomer3704]

#gtncoachescorner apart from the obvious, is there a big difference between a smart trainer with bicycle and a dedicated smart bike?

[@Thezuule1]

Years of nicotine abuse screwed up my HR zones. I just go by RPE these days as my watch isn't terribly accurate, because it's a watch...

[@tangarz5357]

I forget the name of the heart rate percentage. But it doesn’t use your out right heart rate percentage but it uses your heart rate variation percentage. IE My max hr is 220 My resting is 56 Normally my hr zones would be 220-198, 198-176, 176-154, 154-132, 132-110. Using my percent variation would be 220-204, 204-187, 187-171, 171-154, 154-138. This I find to be way more accurate for two reasons One. walking I find in no way is a work out for me but yet my hr goes into zone 1 with the standard method Two. The big reason I feel the second method is more accurate. I can hold a hr 176 for hours on end and a hr of 176 no way threshold for me. My max threshold is somewhere in the low 190s and I’ve held the high 180s for about 1.5 hours before. This to me suggests that the percentage of my hr variability is a more accurate gauge than outright hr.

[@andrewmcalister3462]

This method is known as the Heart Rate Reserve method.

[@marcuswills6569]

If adopting Seilers 80/20 method, Zone 2 is calculated at 81-90% of LTHR. Food for thought.

[@leotekatscz]

So... Does that mean that if I run Z3 every single day for loooooonng periods, it trends to become my Z2?

[@jeffglover7546]

#coachescorner How do I decide which sunglasses to wear?

[@xuchenglin6256]

This video didn't answer that question directly or correctly. If you can run 1 hr at 155 BPM, and not begging for a pause, by the definition of zone 2, this IS your zone 2. Threshold/zone 4 is called threshold for a reason, nobody can run at zone 4 for a hour without feeling extreme pain -- this is a HM race effort. Tempo/zone 3 is called tempo for a reason, you will feel this is hard and your body is telling you to slow down, you won't feel you want to go on, but just if you push through, you'll find you can. Everyone's max HR is different, mine is over 200+ and 155 or 75% HR-Max is my zone2, I can run at that HR forever given my knee don't give up. But that might be some other guy's threshold if their max HR is only 170. You guys can answer better.

[@veydajar]

I agree! Not quite an exact science, so it depends. Talking about a zone on HR alone is an oversimplification, there is also Lactate (golden standard), Power, Pace, RPE.. But they were trying to give an easily digestible and actionable answer. No matter how much the athletes want them to, 'zones' don't have hard boundaries, it's an illusion of precision - there is going to be some overlap between adjacent zones, and between zones defined via different metrics, they will be fuzzy around the edges even in the best of circumstances. Not to mention time of day, hydration, temperature, elevation, stress, fatigue, caffeine, etc. To confuse matters even more, zones at the start of a race won't be the same as zones 4hrs into the race, even with ideal fueling, as HR decoupling starts to factor into the equation and RPE/feel (if you're aiming for effort) or pace (if you're aiming for result) become the more accurate metrics. And, as someone gets fitter, their HR- and pace-based zones will start shifting up for the same Lactate levels so there is a need for regular re-assessment. Don't trust theoretical formulas and default %HRmax/%RHR/%LTHR values - test and figure out your own.

[@ironmantooltime]

Not begging for a pause is hardly zone 2. Begging for more excitement and something less boring after an hour is zone 2. Zone 2 you should be able to maintain for 3-4 hrs. 1 hour not begging I would say is tempo. Would imply 155 is actually not their z2.

[@inz_uzi]

I "tri to disagree" 😊 in regard to the late post workout meal. Eating protein that late will keep your stomach busy digesting that protein for at least a couple of hours which will impact your sleep and recovery. What I eat in such case is a small light high carb meal. Quick to digest and it actually may make you sleepy. Your mileage may vary but that's from my experience.

[@1carus1]

Sounds good - many thanks. I’ll give it a try. 👍

[@Thezuule1]

Digesting that protein for a couple hours will provide your body with amino acids for hours to rebuild tissue though. This is why many bodybuilders eat casein protein sources before bed specifically because they’re so slow to digest.

[@1carus1]

@@Thezuule1 Thanks. Maybe I’ll just go with a protein shake 3:1 (carb to protein ratio) and make sure I have protein earlier as Mark recommended.

[@inz_uzi]

For me the highest priority is falling asleep quickly and having a good sleep so I avoid heavy to digest meals before going to bed. But that's me. If you want to have some protein after the workout the protein shake seems to me to be the best option.

[@krisrampersad8159]

Is it possible to have a lower heart rate at a higher speed? #coachescorner

[@ironmantooltime]

You don't have a zone 2 you're just not fatigued or fit enough 😎

[@rapssss]

If you can't stay in zone 2 just simply run slower :)

[@DanielS10291]

To stay in zone 2 i would be walking - i expect the original poster is having the same problem.

[@rapssss]

@@DanielS10291 everything is based on the experience and how well trained we are. When I started running I could be in zone 2 only during very slow paced runs like 10:30 min/km. Right now it's between 8:30-9:00 depending on the heat. It took me 2-3 months to reach that. Just run very slow but try to run, not walk. Different muscles are used and also technique is different. When you are walking you are a heel striker but not necessarily when you run :).

[@future_horizon]

What is T1 or T2? 😮

[@_J.F_]

That is where they change from swim to bike (T1) and bike to run (T2) in the sport called triathlon.

[@dri1811ya]

T = transition

[@wayne6qf7]

It will definitely be the Garmin watch, the Garmin heart rate monitor is pathetic, you need to get a chest strap.

[@Tritiuminducedfusion]

Is being precisely in Zone 2 all that important? I get a lot of mileage done at tempo/threshold and a lot of walking mileage through hills (slightly lower than Zone 2). What are the physiological adaptations that occur specifically in Zone 2?

[@Tritiuminducedfusion]

Why do my Apple Watch Ultra and Garmin heart rate zones differ so much?