Step-By-Step Beginners Guide for Zone 2 Running

Beginner triathletes and runners who start Zone 2 running often don't know where to start. With this beginners guide to Zone 2 running we explain how to set up your training zones with a watch, and how to set up your training zones with the Karvonen method.
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[@scottfowler3584]

Keep it up . I started MAF in August 2020 here in florida . The heat made it super tough to follow the rules. At one point , as I was walking to keep my HR low enough I a goose literally PASSED me on foot . Things get better. Much much better

[@sectokia1909]

This video really helped me. I've been running 5k for a year with HR up at 180-190 to just get from 7min 6min per km. I went as hard as I could and get 27min for 5k - but at 200HR which was way over max for my age. I'm now realizing that I did it all wrong. I went and did a Zone 2 run - I had to walk half the time and could only do 10min per kilometer. One week into this I can already notice a change where I can now almost jog 30-60 min without HR going up out of zone 2.

[@JeffRElliott]

just the first minute of this vid has me extremely excited for the series

[@Poseycd]

I think you should start running based on perceived effort. It needs to be fun to become a habit. Build some fitness, then worry about tweaking fitness with zone work. It worked for me.

[@Dwarfboy666]

We all feel your pain Kim. Z2 is SOOOOOO frustrating to begin with, but it gets better. Well done you 👏 👍😑👍

[@Jonnnyyyy23]

How long does it take to be able to run in zone 2, oppose to walking?

[@mfconstructor]

Is zone 2 the fat burning zone or aerobic zone ?

[@Dwarfboy666]

@@Jonnnyyyy23 Hi Jonny I can’t give you a number but it took ages then all of a sudden I noticed that my HR stayed low during runs.. provided I warmed up before taking off otherwise it always spikes and then settles down Sorry I can’t be more specific but it DOES get better Hang on in there👍

[@Jonnnyyyy23]

@@Dwarfboy666 that's great, thanks for letting me know. I've noticed small improvements after a week, so i'll keep it going

[@RapManCZ]

@@Jonnnyyyy23 hey it takes months to see iprovement, not weeks! What I do not know if I should do all my trainings in Z2 (my pace in Z2 is 9min/km) and wait these months or should I combine it with some Z4/Z5 short trainings?

[@deannadolan5119]

I'm so excited to see her do this! Go Kim! I absolutely feel her on the data, I love it too!

[@sethscreativefilms]

Started running this year in January. Knew about staying in Zone 2, but cheated myself and spent most of my time in Zone 3 (upper Z3 at that). Noticed little to know improvement in my times. Now I'm focused on Z2 training and already a couple weeks into it I'm noticing improvements! Z2 is the way to go!

[@jasonbiggs5730]

I really appreciate the encouragement of walk/run. It's really discouraging getting started when all you can do is walk but fitness builds over time!

[@wolfman5236]

Great video showing that run/walk is acceptable and also the benefits of Zone 2 running

[@MattMRDH]

Hang in there Kim! you are teaching all of us that think we know it all. I am VERY PROUD OF YOU. thanks

[@robinbhairam7508]

Well done Kim .... did make me smile as you dutifully watched your watch with the occasional little run 😊... I’m starting this style of training this week (when the snow stops!) so I’ll be sharing your frustrating .... bravo missus 😊

[@awshima]

Watching with my wife here in Brazil, thanks for the great content

[@justgettinby8260]

Had the pleasure of going to Challenge Daytona yesterday and it was insane watching those athletes perform. Your jacket made me think of it

[@alexisbenjamin7203]

I feel you NTK...my HR goes through the roof very quickly

[@leahfletcher7759]

Just watched your running form video before I went on a run just now and it was genuinely THE MOST helpful video to help fix my form. Thank you for making these vids.. they are really changes lives out here 😄🙏🏽

[@ScottLundbergMT]

Nice job NTK! It takes a lot of courage and humility to do a video like this one. I appreciated the honesty and attitude.

[@mikak3491]

1st clear (detailed) explanation I've been watching on English speaking You Tube. Thanks a lot.

[@selenacowland9032]

Thank you so much for this. I've been a runner for years and tried this method last year and gave up. Back at it this year. I totally feel NTKs frustration. This video was super encouraging and helpful.

[@cindyswaine5512]

Kim I feel your frustration. I am in the same boat - walking and staring at my watch anxiously waiting to run again. I look forward to seeing your progression. If you see a frustrated walker on the streets of Wpg staring at their watch, it will be me doing a zone 2 “run”.

[@miguela.c.3302]

"Run" that's what I tell to myself every single day I gou out for my Z2 workout.😂

[@paulhb]

Great video. I needed that. I’m doing an 80/20 program. I’m used to pushing myself. My posts on Strava are something like “HR training. Ouch!! My ego!!!” I have to walk briskly almost all of the time. It’s so hard to keep from running and getting out of Zone 2. Truly, this is what I needed. Full IM in less than 4 months.

[@kimbrink8257]

Hi! @NTK -- thank YOU. I'm just starting a training programme (I have just been running/cycling, and not really getting anywhere because I don't have a strategy.) and I'm supposed to do exactly that - Z2 running. And I've been so upset with myself, and not understanding. Which is why I've been looking at videos now. It is SO SO helpful to have someone honest about it and to know it's not just a me-thing, and that I'm bad. So Taren -- thank you for the science - I didn't know any of this, and Kim - thank you for your honesty. Seriously made my day and now I'm hopeful and motivated.

[@lawtvwithattorneyhashi]

Thank you SO MUCH for this video-- this is exactly what I was looking for now that I am doing MAF training.

[@nicolemcardle5711]

This is exactly what I've been searching for! Thank you!

[@TimMangat]

thank you thank you. after running for 25 years with a vast number of years unable to run due to injuires, I now am running in zone 2. well actually walking. Your the 1st person to actually explain the concept of zone 2 in a manner that I understand and willing to incorporate. my schedule is in zone 2 5x/week 40-90 min and 1x/ week fartlek training till march 31st. I hope to running in zone 2 by March 31st , 2020 .

[@jakewinters972]

Way to go KTM! You will get there. I always tell my clients you will always get on a treadmill or bench and be next to the person that has been doing it for ever. You are kind of surrounded by people that have been running forever.

[@vjv82-77]

This video was uplifting because I tried to run 2 miles for the first time in years yesterday and it was more of a run/walk and felt like a total failure

[@Dwarfboy666]

Start with small bite sized chunks so 2min run 2mins walk then build bit by bit. You WILL get there if you don’t rush things. Good luck 👍

[@barryward6632]

For somebody who has not done any exercise for years, then several months of walking is a perfect start to getting fitter. Of course there are varying levels of "walking"

[@susanwiggins6309]

Keep it up Kim - it'll get better. I started Low Heart Rate training a year ago and it took a few months to see improvement. But the running became easier and more comfortable and I was able to train more consistently. A couple tips - Try to get out for run/walks a number of times a week - the beauty of it is that you won't be tired from the previous workout and will see benefits more quickly. Also, listen to podcasts! My fav is of course the Triathlon Taren Podcast. ;)

[@natalie-obrien]

Hi Taren thank you for this video was able to complete my first 10k run with keeping my HR in zone 3 on this run . Note I am new to running and only 2 weeks ago was able to run a 5k without walking :)

[@francine5207]

Kim I so feel you! I've been training hard for 2 months and finally am able to run 5 km without stopping but my hear rate is 185 the whole time and then my body is trashed for at least 2 days. This video has been really helpful! I hope to see another video about how you're progressing over the weeks! It feels like I'm in the same boat!

[@december25guy]

How is your heart rate now when you run? Any feedback for someone just starting to try this out?

[@johnrobinson4445]

Good heavens. Wildly over-training. Spend 2-3 months just walking.

[@joelouden6592]

I know what you're talking about, for sure. I've run off and on for over 40 years (for months at a time) and that's always been my experience. I always just powered through the discomfort of my runs with sheer will and determination at 180+ BPM. Then I'd PR a time in a 5K or 10K race or treadmill effort. Then I'd get injured, exhausted for days, sick, or all three. That cycle continued for decades. I didn't hear about low HR training until a few months ago but I just don't have the patience to do it. Now I just walk and run sprints, but no jogging at all.

[@Kattjaevel]

Man im going through exactly this. Im a pretty small guy, been running pretty much the last two years but always been EXHAUSTED by the runs, always at my 90% hr, doing my 5k i the 23 minute marker. Ive started doing longer runs and went for some marathon last year, went slow but steady. Now im trying to get faster on the long run and have really taken your ideas to heart. It is reeeeaaally difficult to run slow when you are used to max hr all the time. I feel like im only getting slower and slower. But i believe in the way you are describing how zone 2 works and what it does for your body. So i will stick with it. I have a Polar watch and at first i tried just using the standard HR zones they gave me, which turns out to be very different from what you preach. So im trying to find my way through all of this while still enjoying my runs. You are a great help and i appreaciate this new idea with your wifes journey. It seems more "in line" with my own capabilities. I hope she sticks with it and that we get to follow her more in the future. Keep up the amazing content. /super happy subscriber

[@cwoza5]

I agree. Was in the same boat. What helped me BIG TIME was cycling. Pulling my 45lb 4 year old behind me on my mountain bike for 30 minutes a day. Cycling helps you stay in zone 2 I feel as long as you go fairly easy. And some days I go hard as possible (sprints) and it helps strengthen my legs. My 1 mile run time after 1 month of cycling went from 9:10 (having to stop repeatedly) to 7:44 and no stopping. Hoping the time continues to drop.

[@fenncojazz]

Great video, it helps so much. Thank you Taren.

[@ahmadhakim8606]

Just starting my hr z2 training about a week ago, hopefully it goes well since i have dualthlon event in 3month😅, love all your videos

[@harrierford2925]

Looking forward too seeing the progression. We all struggle to do zone 2 ,i always wonder what people think as i shuffle by them lol .well done ntk

[@johnrobinson4445]

They should think, "My, my, he really knows what he is doing." As mentioned here, even ELITE athletes spend time at very low heart rates. Lots of time. Even walking (of course, they walk faster than we do).

[@davidkendellen3722]

This is the video I've been waiting to see since you started talking about zone 2 training. I honestly feel like there's something wrong with me when I try to stay in zone 2 . Thanks for doing this. Keep it up NTK

[@december25guy]

How is your heart rate now when you run? Any feedback for someone just starting to try this out?

[@YoutubeAnthony]

@@december25guyhow is your heart rate? How did zone 2 training go? How long does it take to jog in zone 2?

[@december25guy]

@@KZbinAnthony it’s going well. It takes SEVERAL months to get your body used to it. You have to build mileage slowly. It does work, but you have to be very patient with the process.

[@darkomarusic4135]

Great video, thank you

[@MaartenAnna]

This I have to show the missus! She wants to start running again, and her HR is through the roof! Now it makes sense. Thanks Taren! (& NTK btw Lime disease sucks!)

[@lilyb2617]

I love this! Super insightful

[@olliefinlon]

Really excited for this series! Been struggling to convince myself to stay in my zone 2 and disappointed in my slow pace. Will be awesome to see the progression of the almighty NTK!

[@dhavalr775]

Hi, thanks for sharing this video.. I am a beginner runner and this helped me find the right direction on how to train.

[@oliverblack454]

I am one of those “new people”. I am just starting on a treadmill and can not get to/stay in zone 2. So much searching the internet as to why, why, why! Thank you for your informative and encouraging upload.

[@christineblack3315]

Thank you for this video! I have been heart rate training for the past 8 weeks and seeing slow but steady progress. This was encouraging to keep me on track and motivated.

[@MaiteRobles]

I feel you sister, I used run-walk without looking at the HR at least 2 times a week and walk fast the rest of the days. That worked better for my mind

[@franzkuntschnig1320]

But don’t give up trying to run. The reason you’re faster by walking ist that walking movement is mir economic than your running movement. I started at 10:40/km and I am now two months later around 8:00/km in Zone 2.

[@boollyboolly]

Thanks so much for this! I did C25K in September but my HR is through the roof too. Really frustrating to go back to walking.

[@SBoots29]

Go Kim, I started the same way except all I did was walk on a treadmill. I then put in inclines and plodded along. Walk run next. Now a 10K is a breeze with a heart rate of 140 to 145 but that is using a watch. Still high but I'm working on it. Took me 2.5 years to get here. Good luck. don't give up.

[@robertswinburne3973]

This is helpful for me as I recover from Lymphoma. I trained lightly all through treatment and stem cell transplant but living in hilly Vermont, it's really difficult to maintain zone 2. I do walk the dogs in the woods (15-20 minutes) a few times a day in zone 2 so I guess that helps although I never really considered it to be "training"

[@brunoramospereira9219]

It is funny how life/coinsidence/destiny works... I have been bathling cronic lyme for 15years, did a disulfiram treatment during covid lockdown, that got me back to 80% and i decided to start running 2weeks ago with the goal of a sprint triathlon this summer. 10min from my home. i had never heared off it before but facebook asked if i was interested (damn AI ), so to get more info on triathlon i searched on google , and found you and subscribed to your channel less then a month ago. Watching vids every night. This week i did my first running (overstriding and low cadance and high HR lol) and exactly then you post this about NTK... my worst resting HR was 144 a year ago, it is around 65 - 70 now so i know where she comes from. The coinsidence is freaking me out ! Haven't watched the video yet, but first of all, hats off to NTK the lyme warrior. 💚 Second I hope her sportintollerance is gone or even better she gets into remission. It is a very ugly underestimated desease. My hats off to her and for any husband sticking around. 💚 This summer i couldn't walk 300m, after one month of spinning bike i can run 3km intervals. Ps I almost died during the max hr test on the bike rofl !! Especially with lyme.

[@brunoramospereira9219]

If she is still positive for lyme, check out disulfiram or dubbel dose dapsone. It is the only 2 things that can put her in remission. Lots of FB groups out there. About 1/3th gets healed and 90%+ get huge benefits. It got me from bed ridden to biking 60minuts and i hope a triathlon soon. It saved my life.

[@federere2142]

Taren! loving your videos as always. Question : how do you feel about using hrm pro and garmin watch to get max heart rate / zones defined, by using the Lactate threshold method instead of the Max HR% method. I found that the values are very similar to the Karvonen calc method!

[@portiasnyder1812]

Never heard of this Z2 before lol subbed ..I'm just starting this new concept!

[@rebeccapodgorski1865]

Great video, I think a lot of people feel this way if they are new to Zone 2 training. Is there an update on NTK's progress?!?

[@julienbouillot6960]

Come on Kim. Patience is the name of the game but the reward is phenomenal. I lost 2 years of running for going too hard and ended up having to stop. Z2 running allowed me to get back to running 60K a week and even throw in a few intervals... it took me a year but my only regret is that I wish I had known that when I started running. Keep it up and don't give up, there is light at the end of the tunnel.

[@jor.mungan]

3:50 I recommend adding "Heart rate gauge" instead if your watch has it. It shows a colorful "gauge" where you can see your heart rate zone and where you are within that zone as well.

[@henderpa]

I just started HR training about six weeks ago, so I'm excited to see how this goes (and if I should do anything differently). I can definitely walk faster than I can run but I'm starting to feel the strength changes in my body. Woohoo!

[@december25guy]

How is your heart rate now when you run? Any feedback for someone just starting to try this out?

[@kimmallari2658]

Hello. How did you HR training go?thank you for your response.

[@stijnnuyts1092]

Great video once again. Thanx for the help Taren! Just asking myself if it would be possible to make a video about the TB12 (Tom Brady) training philosophy of "pliable" muscles? I'm lost in his theory and your knowledge would be of great value to me. Thnx in advance and keep up the good work!

[@XMan-mi6gs]

Go go Kim!!!!

[@chrisprosser5055]

I feel your pain Kim. I really struggle to get my heart rate below ~170 while running. Earlier in the year I managed to keep it more like 165 for a while as I was getting fitter (and could run for a couple of hours like this), but picked up an achilles injury which I'm just rebuilding fitness after now. I'm still a little sceptical that you need to run a such a low heart rate TBH and think it would be 90% walking for me too. Now I try to get some training at this intensity (~140 BPM) on my bike and the occasional very brisk walk or walk run, but still like running more.

[@educatedwanderer9293]

I had patellar tendonitis and while doing therapy for that for two years had no benefit, so I have resumed jogging slowly by walking 12k steps a day for four months then I started a run / walk method gradually increasing the slow jogging for another two months. Now I'm slow jogging and training for a 10k, my heart rate does creep up into zone 3 and 4 at times but I slow my running and walk as needed. One day a week I do some HIIT training and aim for reaching max HR in zones four and five heart rate which is getting harder to accomplish every week since my HR is not rising as much. My resting heart rate is 48 to 51 and my slow jogging heart rate is in the 120's where I can get a pace of about 11 to 12 min a mile.

[@ghost_of_taliesin]

Hi Taren, love your channel! I really appreciate the step by step guide in this video as I'm having the same problem with having to take frequent walks to stay below my MAF HR. Recently I've been reading about "niko niko" pace running which is a slow jogging technique devised by dr Hiroaki Tanaka from Japan. It's basically aiming to increase your cadance to 180 and focusing on being light on your feet (stride length is really short), and no pushing off the ground. I find it easier following his technique to stay under my MAF HR. Although I still have to take walking breaks to stay under (may be because of the heat too). Anyway, if you know about this technique, I wonder what do you think about it? And is it wise to use this technique in all my runs? Can someone realistically become a better runner in the long run by training in niko niko running pace?

[@stevewitt3697]

Awesome video! After your ego recovers going slow actually feels better. People usually start avoiding their runs cuz red lining your cardio actually SUCKS!

[@christiangrosspietsch6278]

Great content. Please continue. I‘ve done a c25k and I started to like running, but I can’t get my hr down..then I caught a cold and had to start all over. Started with a 30 min run at the slowest pace possible. Result was, that I had foot pain. I can’t imagine that this can work but I want to give it a go. How long would you prescribe the workouts to be and how often in a week?

[@franzkuntschnig1320]

I started running to lower my heart rate for badminton. I play for around 8 years in a club, league, competition, training several times a week. So i am very used to train in high heart rate zones (estimated vo2 Max of 66 at 38age) When I started in Zone 2 I was around 10:40/km at a heart rate around 125-127bpm. that’s a running Index in polar 36. Max heart rate is calculated at 187. Two month later, doing 90 minutes zone 2 „runs“, I run 9:00/km at a lower heart rate 116-118ppm and have a running index of 52 which stated 5k times around 24mins and 10 k around 50. For 2 months steady exercising that is amazing. Resting Herat rate also went down from around 47/48 to 42/43 and also beyond 40 already rarely.

[@jamstaa69]

I’ve been using the default built in Garmin zones, as I noticed during lock down I’ve been out doing “quick” run due to time limits, which have been higher hr running.. and I’ve destroyed my aerobic base. if you leave the custom bit empty, the default Garmin zones set themselves up according to your current max heart rate.. and the aerobic zone running has been helpful so far. The zones also adapt as I get fitter and do my next hard fast run and create a new max rate. At start, I found it hard to do long portions of running without it rising too.. find a nice flat loop at first.. and even better, progress to find a long gentle down hill.. it allows you to run for longer keeping in the green, the power walk back up 😬 less frustrating. If you do the max hr and resting hr settings, then it does percentage of hr reserve.. not sure how that would differ in effort.

[@robertoutram7645]

Superb video. My MAF calculation (134 bpm) puts me in zone 3 on most heart rate zone calculator scales though.....

[@aravnjak]

I was really hoping he'd say "mitochondria are the powerhouse of the cell".

[@Kelly_Ben]

🤣 😂 was waiting for this comment!

[@Readytogo11111]

i think this is when treadmill comes into play. you can set your treadmill aroudn 5-7 km/h for zone 2 (for me) you can try to run on it instead run on the road because it's easier for our body to get into motion running faster that eventually spike your heart rate up but with treadmill it's already set how much faster you can go

[@ggzii]

This was great to see because EVERY video, starts with someone RUNNING for10 mins before heartrate goes up, mine SHOOTS up as im new

[@sethjohnson9483]

I love Zone 2, it makes exercise fun. I couldn't believe how slow I was to start, but the pace I could maintain in Z2 soon improved.

[@michaelhardie9193]

Amazing video and just what I have been looking for. Question, should you wait until your heart rate drops into low zone 1 before you start running again?

[@henderpa]

No. Once your heart rate is back in zone 2 you can restart. However, if your heart is racing, you may need to spend a little more time walking before you start running again.

[@georgesa.videau8332]

Great job Kim. You're wearing a puffy jacket when Kim is wearing a short sleeve tee. Any impact on HR?:) Walking is ok, and focus on breathing helps too.

[@dekik.979]

MAF HR is not too precise for about 50% of people. I recomend Karvonen formula. It usually puts LT1 a couple of beats higher, so its more accurate and easier for beginners too.

[@anitahendrix7573]

Just found you videos and subscribed. I am an 80yo that has done some 5ks in the past am petty out of shape with an extra 30lbs of belly. Am pretty healthy but have lumbar stenosis and some hip arthritis. Have a HRM with chest strap that is pretty accurate. So did my MAF and my max is 144 that makes my zone 2 at 101 at that rate it is a walk for me started out only able to do about 20min every other day or get back issues. Have not done anything faster as I think I need to get the zone 2 down better first. Also do stretching and body weight exercises. Would like to do a 5k again but know that is a way off. Any tips for me at my age.??? By the way was able to get a few firsts in my age group a few years back as I guess I outlived my competition!!

[@giovanbattistafichera8439]

Karvonen formula and MAF for me are WILDLY different. For Karvonen my zone two is in the 150s, for MAF is 130s. If I did my easy runs using Karvonen, I'd be overtraining quite quickly. I think MAF is more accurate for me, but frankly, I've been running by HR for a few years now and all these formulas only confuse me. I wish there was a clear-cut answer.

[@safiyaphoto]

Yes me to

[@KwyjiboVanDeKamp]

Feel the same. If I calculate my zone by percentage of lactate threshold my zone 2 starts at 150 bpm. If I use the MAF method it ends at 143 bpm. Very frustrating that there is no clear answer.

[@evan-kylelardinois2729]

Can we do a follow up video with NTK? My wife & I just watched this video with interest. We followed the outline for one week and have enjoyed the results this far. My wife’s enthused to see how it went for her.

[@braddenty503]

I really appreciate her honesty and willingness to "put herself put there". I had a nasty pinched nerve for close to 4 months so I started from zero myself. I did triathlon for 3 years here in Florida and was champion of Mountain bike division for 2 years and all I could do was walk 1 mile with pain. Now approximately 4 months later I can walk 4-5 miles at 16-17min pace while pushing my 4 year old son in a stroller and barely break 100 bpm. Be patient. Im going to apply this to my bike asap. Im a drag racer by nature. I can do threshold workouts 2-4 times a week and dig it so this will be tuff. Thank u so much for the info

[@Allride_]

So for me MAF Heart rate is exactly the top of Zone 2. MAF Training is what I chose to do recently and by now it's going fine

[@juliano0moreira]

Great video Taren! I have learned a tooooon from you over the past couple years and lately I have been devouring Dr. Phill Big Book of Endurance Training. Nice see NTK out there as it is a sign her battle is a win for her 😉. We will for sure stay tuned on this one. I am currently rehabing from a surgey and will hopefully soon restart my training journey. Cheers to you both!!!!!

[@paperjourni8964]

Thanks for the video. Was looking for an update regarding your wife and her heart rate but could not find one. Did the heartrate improve during the runs? i am working on a similar thing haha

[@toddapplegate3988]

It's hard to believe but so true. Working harder doesn't result in better outcome. Getting your heart rate to 180 for 6 minutes twice won't produce a better runner with no base just a potentially injured one.

[@georgevan2606]

An easier way is to create "workout" on the Garmin app. Example: Warm-up: until lap button press Run for 30 minute Target heart rate: Zone 2 or Heart Rate Range: xxx to xxx Cool down: until lap button press

[@YoutubeAnthony]

Great video. I am in same boat, however discovered I can stay easily in zone 2 with 170 cadence on treadmill, vs trying to slow jog outside and 160 cadence hurting and Hr zone 4. Should I build aerobic base on treadmill then do weekly hard run outside?

[@vjv82-77]

For the Garmin HR PRO, what did you guys synced with for the heart rate? Her Garmin 245 Music?

[@tomwilson8190]

in 2019 i trained for the west highland way hike... over 2 months of. just hiking with a pack my endurance went through the rough.. which was good as the first day of the hike was 42km carrying 25kg packs... and it wasn't smooth flat paths either...and now training for a HIM next year I'm going to incorporate long hikes into my training as it will build tendon strength is low stress on the body and is also fun...if you can't walk the distance how do you expect to run it??

[@nicklauslau2567]

@Triathlon Taren does strength training increase number of mitochondria?

[@tracywatson4831]

Is there an update on how the zone 2 training went after three months?

[@Coholbell15]

New subscriber wiot woot😁

[@mgcarland]

Is there a required amount of rest after a Zone 2 workout for it to be effective? Or is just having had zone 2 time what is required? For example, I find it easy to hold a target HR on a rowing machine, tweaking effort with HR displayed right in front of you, so I spent 45 minutes rowing zone 2. But then I had lunch and went out for a ride, which turned out mostly zone 4. Did my ride ruin my zone 2 work, or is it all good? Thanks!

[@ElonMuckX]

Start off with indoor cycling/treadmill. You can adjust them to keep your efforts at a constant level. Lifting weights will increase your Mitochondria. Lifting weights, a certain way, will build your Mitochondria and Mitochondria Density, quick and MASSIVELY! Also, Pavel's Building Endurance The Right Way video, explains what the heart does at level 2: kzbin.info/www/bejne/f5qbZWimebd2aMU

[@UNGETABLE7]

Walking after an injury makes my heart rate shoot up after only 15’. Would training on a stationary bike be beneficial on building mitochondria? Supporting my weight makes it easier keeping my HR in the right zone. Thank you so much!

[@dazamad]

This is a great system to follow. Not sure i saw much of a warmup. In this case a 5min building to a 15min warmup just walking. Then start your run/walk. Only my opinion

[@victoronline5840]

Hey! Great video. FYI your link to the training gear doesn't seem to work (error 404). Cheers!

[@blueraiden6617]

What was the “ through the roof hr “?

[@willhogarth9945]

Ive been running at MAF for quite a few months now, but I'm moving to more of an 80/20 approach, so did my Max test last night to plum into Karvonen Calculator ... it wasn't a nice experience 🤮🏃‍♂️ i used 90-100second hill repeats :)

[@chadwaddington4488]

You will see far better results following the 80/20 plan than any of the plans using MAF. MAF is literally just 80% of the more effective 80/20 philosophy. The only reason it's hung on at all is because 80% of 80/20 is far more effective and less injury inducing than the 60-70% of 80/20 that amateurs do when they naturally split their training 40/60 to 50/50.

[@willhogarth9945]

@@chadwaddington4488 Yep agreed. Buf for me after C19 - I was left with chest problems that lasted for months, so MAF was my only option to get back out there :)

[@sheldonhales8716]

So I have a question do you use max heart rate % or lactate threshold for your running heart rate zones because lactate threshold is higher than % of max heart rate

[@nonlamer7562]

I'm start running recently and before that I never exercise for more than 10 years, results is when I walk I already in zone 2 and when I start a very slow running (around 6.5 km/h) for 15-20 secs and I already in zone 4, been like this for 3 weeks now I really no clue what to do right now. My BMI is 21 :(

[@hiking7521]

Howdy, if 40 and new to tri...do I need to go to a running store and have them video my run so they can give me the correct shoe?

[@samfrost9645]

So I’ve got a question. I have a Garmin Instinct and when I run in my zone 2 my bpm are between 118-137 which is labeled under “easy”. But my “aerobic” zone is my zone 3 on my Garmin and that is 138-157 bpm, which is what Polar describes as my zone 2. I guess my question is when I am aiming to train in zone 2 should I be going for Garmin’s zone 2 or Polar’s zone 2? Sorry if that is confusing.

[@reieli87]

6:13 shes right about walking the dogs but i took a different attiude, i was wearing my Garmin and I thought why not practice zone 2 while walking the dogs 😅. Before I was "nah this doesnt zone 2 work isnt for me" or i found out using the Karonen Heart rate calculator my Zone 2 on my Garmin was Zone 3. And training at Zone 3 (which is my Zone 2?) And it felt great? Just right, i didnt feel i gased out after 45min or hour. However since I started practing Zone 2 as Zone 2 while taking my dogs on a walk... ive gone 4 days as of today 😅😅. I feel great? But still felt confused so keep listening to differnt advice on Zone 2. My question is it bad to train in Zone 2 daily im gussing not as long as you foam roll and step on a ball often... Many thanks for information, ill be sure to get the Garmin Heart strap next. All the best 🤙Zone 2 has and is journey

[@chocho1991]

How is NTK's progress going with the zone 2 training?

[@user-jz8kl7mo3u]

HI, thanks your video. I have a question: My threshold heart rate is 166, zone 2 heart rate is 14 (the power is 105 watts, 80rpm), my FTP is 165 watts, zone 2 is 125 watts (the heart rate is 160-165, 90rpm; 150 ,80rpm) If I do Endurance, should I use watts or heart rate? Can I want my heart rate down?

[@jelumbard]

Will just sprinting hard for two minutes at the end of a run give one the max heart rate?