Why Is Everyone Talking About Zone 2?!

[@gtn]

Do you train in zone 2? ❤ Or do you have a different way to train?

[@MrTraveller.]

Yes, I do training in Zone 2 or 3 normally. 140BPM❤️for me on my Apple Watch ⌚️ great they gave the zones training function built in

[@MrTraveller.]

Cheers from Taiwan 🇹🇼

[@1dree1]

I always had a good amount of zone 2 runs in my running training (I'm just a runner) as I saw these as important base miles without harming yourself too much. That was only based on feeling and experience though, didn't have that much information regarding "zone 2". The new "hype" backs that up with scientific information and makes me keep up that work. Fun fact: Due to being sick twice over the winter (plus another short covid stint) I was on the backfoot with preparation for the next competition and rushing things, thus rushing things a bit, not being ready, zone 2 became 3 and so on - resulted in tiredness, heavy legs, not enough recovery and not the fitness gains I was hoping for. It was stupid! :) No shortcuts from now on, back to building up in a sane way.

[@kautzz]

Jup, zone 2 for long-runs and long-rides. Shorter workouts I try to stick with 80/20. HIT sessions are all out. Closer to events more specific threshold training.

[@obikedog]

A different way to train? You mean to race competitively without working the aerobic motor? Better question: do you train seriously or not? Zone 2 isn't optional for athletes who want to perform. Science shows even weight lifters benefit from aerobic training. No it won't replace HIT workouts but Z2 time is the foundation on which everything else, including anaerobic, high intensity efforts, rests.

[@SimoneChiaretta]

It is funny that everyone was training in “zone 2” (base training) till 10-15yrs ago. Then came the “time crunched” or sweet spot training plans as a “cheat” to get kind of the same improvement on a shorter time. And now back to zone 2.

[@NoelSlevin]

I’m glad you mention about Zone 2 being hard to stick to. I can do it when cycling easily enough, but when I’m running, I find it difficult to run as slowly as is required, so I just run at the slowest pace that’s comfortable. Sometimes that straddles slightly into zone 3, but I just keep a close eye to make sure it doesn’t creep too far.

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

Same here. I end up going by average HR across the entire run. If that stays a few beats below the top end of zone 2 I'm calling it a success. If I try to stay within the zone at all times it just gets too frustrating, especially as I live in a hilly area and there's no truly flat routes anywhere within striking distance.

[@singwolfx1]

Same for me. Even at 'snail pace' where some brisk walkers are overtaking I am in zone 3. I have settled for middle of zone 3. I can do that for 1h+, perceived effort is about 3/4 out of 10.

[@davidsamwell7010]

I was the same when started about 6 weeks ago. Stuck to waking the hilly bits (felt weird!) and after about 3-4 weeks as body gets used to it & you get used to pacing you will find Z2 easier to hold in middle / ceiling. Worth doing as Z3 then uses different fuel system which can take the whole rest of your run to come back down from, I.e once Z3 or above is triggered you are not going to achieve that sessions’ intended result

[@gtn]

Sounds like a sensible way of training! What are you using to monitor your zones?

[@NoelSlevin]

@@gtn I use a Garmin Forerunner 955 to monitor my runs, paired with the HRM Pro Plus. For the zones themselves, I mainly go by feel. Planning to book a lactate threshold test at some point though.

[@tom_sorrell]

So true what you’re saying about run form in Zone 2. I recently bought the Garmin HRM Pro with running dynamics. My run form is much better on harder runs, seems sloppier in Z2..

[@awaiskhan5048]

Good job

[@sanderhalvorsen8362]

This is something I neglected for a long time! I started running a year ago (after recovering from jumper's knee, lasting three years), and in the beginning I obviously saw some improvement. Eventually the improvements came to a halt, as I couldnt increase the amount or intensity of my training. In january, I started doing a lot more workouts on the elliptical and cycling in zone 2 and 3, making it much easier to have training weeks of at least 5 hours. I went from a 41.01 at the 10k in September, and a 20 minute 5k in November to a 18.45 5k at the end of january and a 37.59 10k now in the beginning of march! I did not run more than 3 hours in any week. Had I ran more, I would have probably gotten another injury.

[@AfnanLashari-n2p]

Zone training is where its at been loving my daily runs❤️

[@MrTraveller.]

Zone training is where it’s at. Been loving my daily runs

[@gtn]

Love to hear it! 🙌 Has it improved your harder runs?

[@readysetsell5703]

Each and everyone of you saying you just cant.. you need to find max heart rate stick to the zones for a few months. You should then see its working. Stop wanting overnight success. Get a good watch that tracks splits/hr its encouraging

[@marcuswills6569]

Just to add that if using the 80/20 approach, HR Zones are calculated slightly differently, therefore Zone 2 tends to be a little higher than traditional methods.

[@davidh5429]

It's all fun and games until someone working in zone 10 flies by.

[@andrecrispim3209]

Grow up and do your own training, why bother what other person is running?

[@3Faidonas3]

@@andrecrispim3209 your brain needs some zone 2 training

[@michaelkovaliov8877]

It is very tricky for slow runners, I ran a 10k at 1 hour but my HR always climbs above 150 if I do any running, even super slow. I try to run walk the easy runs, or do an incline walk.

[@munirahmed4904]

Zone training is where its at been loving my daily runs❤

[@larrylem3582]

More zone 2 confusion: In the GTN video, "Everything you need to know about heart rate and power training zones", zone 2 is stated as 85-89% of lactate threshold HR. (both videos use 60-70% of max HR) Checking the internet, LTHR is the same as FTP HR. In this video, Heather says zone 2 is 68-85% of FTP HR. I think 68-85% of FTP HR overlaps with 60-70% of max HR much better than 85-89% of LTHR.

[@bmp713]

Why do you think most Zone 2 experts such as San Milan, Attia, Maffetone, Joel Jamieson, and many others say Zone 2 is 70-80% not 60-70%?

[@tuliomacedo4890]

Heather, you're fantastic! I love this channel!

[@gtn]

Thanks, glad you're enjoying the content!

[@Alecmcq]

Please show the science behind this: ie studies that show that running at zone 2 is better than running hard each run (with appropriate rest between runs)

[@bmp713]

Did you find any studies showing moderate Zone 2 more beneficial than HIIT? I am struggling to find any. But the argument I hear most is that if you are a serious athlete the only way you can get enough volume is to do mostly Zone 2 with just 1-2 days at high intensity. What is optimal for normal people seems still heavily debated.

[@Alecmcq]

@@bmp713 Not really… nothing super clear. There are lots of studies that claim to show how wonderful zone 2 training is, but the results never seem to be clearly compared to an alternative of fast training runs plus appropriate rest. If you look up Stephen Seilor’s books and articles… he seems to be focussed on the science of zone 2 training.

[@longdistancerunner]

Yes, "zone 2" for easy runs and "pure" long runs. 👍 Mixing it up with strides, hill sprints, tempo- and threshold runs, and short and long interval training. What to mix it up with depends on where I'm in the training block.

[@gtn]

Great stuff! Zone 2 is a great base, sounds like you are killing it 🙌

[@yovirg]

This dude gets it.

[@C2B1303]

Thanks for the great video GTN! Don't dismiss rucking briskly in zone 2, 3 to 4x/week usually loaded with 25-30 kilos ~60 lbs.

[@CSRunner7]

I’m always confused by the numbering. I only run and in my Garmin I use the aerobic zone which is 70-80% range and try and keep below 75% but that’s zone 3?! In RPE it definitely feels about 3-4. Below 70% I creep above almost immediately in my easy warm up. I’m pretty sure my max HR is reasonably accurate.

[@1dree1]

Hi Russel, From my understanding (please correct me all if I got this wrong) the garmin zones aren't the same as we are talking about here. Garmin (and similar devices) take your maximum heart rate and just take percentages of that to create the zones. In the big interview with Dr. Milan on GCN he explained that zone 2 has a slightly bigger range - as Heather mentioned: being able to have a conversation with slight(!) effort(!) doing so - ..I think in another video Si said another indication could be to keep breathing through your nose - that all should be the upper range of zone 2 wheras Garmin always tells me that this is zone 3. :) Hope I got this all right. Best regards.

[@Logs888]

@@1dree1 I got the same feeling and hope I'm not wrong there :D though it is a Polar...I am usually running my easy runs in Polar Zone 3, thats 70-79%. However I try to stay closer to the lower end. But even if its not totally accurate to what we all should be doing, I see a great improvement from not even a minute being able to stay there to now 15mins+ . Now I only need to keep up the regular training... 😅

[@frenzy1111]

The method of calculation here is ludicrous. Try using the KARVONAN METHOD. You'll find Z2 is roughly around your conversational pace.

[@ayan_gamer4512]

Beautiful raining and useful exercise ❤❤

[@reecewatson2678]

I don’t know if it’s because I’m new to running (1year in) but the zones don’t seem to match my effort. I did my first half marathon run (not a race just distance) on Thursday and was taking it easy yet pretty much all of the run was zone 4

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

You might just have a naturally higher HR. The age-based formulas don't work for everybody! I know they don't work for me; I can run for what feels like forever at a HR just ten beats below my alleged HRmax.

[@frenzy1111]

The method of calculation here is ludicrous. Try using the KARVONAN METHOD. You'll find Z2 is roughly around your conversational pace.

[@TaibaAarif-us9mu]

I love the way she explained

[@inz_uzi]

Am I the only one who thinks zone 2 is 70 - 80% of max HR and not 60 - 70%? Edit: Yeah, it's actually 60-70% of max heart rate. My bad. I must have been tired after a very long zone two session when I posted that. 😂.

[@oigen90]

You may use the Karvonen Formula, because you could have different heart rate zones. And they say it's more accurate.

[@plushking7685]

Yes

[@zacsborntorunrunningadvent3441]

Yes 60-70% by heartrate reserve. For example my true max is 199bpm. Resting pulse is 43. My Zone 2 60-70% heartrate reserve = 136-152bpm... which is about 69-77% of my true max. 80/20 Zone 2 is different as it runs based off lthr. I get to 163bpm via that method. Cheers

[@ShahzadMlik-ox7rw]

Very nice work 😍👍🙂

[@raohussain4901]

Good information and healthy excerise 👍

[@Miantamseel-l6g]

Heather you re fantastic I love this channel

[@asimkhan1234-kr1tt]

Nice training thanks for tips 👍👌👏

[@chhusnain8898]

So easy to follow these tips

[@behanbilqees]

Great information.👍👍👍

[@AmbreenSajjad-fr4ub]

Very useful information

[@mahnoorfatima83]

A beautiful riding video❤️😍

[@uzaifpansota-ds8sm]

Wonderful work 😊😊

[@MuhammadNaeemAnwar-ho8eh]

Beautiful exercise

[@AsifRaza-bd9my]

Love to be with you in the zone 2

[@nemrahawan6495]

Very informative 👍

[@pass1939]

That canyon bike is amazing !!

[@MalihaMahi-h8i]

Nice training 👍 thanks for tips 😊

[@syadsana2351]

Nice training ❤❤❤❤❤

[@ChArham-oj4yh]

Very nice work

[@SheikhSb95]

Amazing tips to keep one fit ...

[@hfarhad007]

❤❤ Great training 😊😊

[@muhammadbilal5075]

You are fantastic 🚵‍♀️

[@iqrajamil517]

Great to have this here

[@AhmadWaqar-hm2nt]

Nice work 👍

[@RehanAbbasi-l6v]

Nice training ❤

[@naveedanwar889]

Great view😍😍😍😍😍

[@nabeelbaig3281]

Outstanding work

[@azharalikhan6129]

Amazing information and training

[@Khadim409-n7o]

Nice training 😍

[@hassangondal813]

Excellent work

[@Eirikkinserdal]

Depends, zone 2 in a 3 zone model or a 5 zone model? Some train zone 2 at the very edge of zone 3. And the best way to find it is a metabolic test.

[@GhulamFarooq-v7e]

Amazing motivation

[@MuhammadYasir-i8q]

Great work

[@AliHaider-sb7ux]

Nice training thnk you

[@rizkhan7737]

Great information ❤

[@UsamaSajid7866]

Amazing scenery

[@asadali-mq6uc]

Nicely done❤

[@chateeq5933]

Nice training💪thanks for tips

[@SaraAli-ym9co]

Nicely done

[@AhtashamHaq-zn1rm]

Zone 2 training has been getting a lot of attention because it's a great way to build endurance and improve aerobic fitness. By training in this zone, you can enhance your body's ability to utilize oxygen, increase your stamina, and improve your overall cardiovascular health. It's definitely worth incorporating into your training routine.

[@ideaslandhome3769]

❤❤❤❤ Just to add that if using the 80/20 approach, HR Zones are calculated slightly differently, therefore Zone 2 tends to be a little higher than traditional methods.💕💕💕💕

[@DMonath]

I started trying this in January, but I can't train in zone 2. After a warmup, I go from the high end of Z2 (134) to the high end of Z3 (158) in two to two and a half minutes. One minute to 1:15 of walking gets me back down to 134, and then it's back to running for another 2:00-:2:30. Rinse and repeat for 5 miles. I know everyone says low and slow training is supposed to be Z2, but Z3 is the best I can do. Doing that plus occasional intervals has gotten my VO2Max up to 41 from a post-COVID low of 32, but I have a long ways to go. Starting a week ago, I've made three separate training runs, to go along with three run days per week. The goal of muscle endurance is to gradually increase volume in the easy run portion, and intensity will up the distance and number of the sprints. I'm hoping the low-slow run gradually becomes more running and less walking. If anyone has criticisms, suggestions, or improvements, I'd really appreciate it. 1) Low-Slow Z3: 5 miles total: 0.5mi easy, 4.5mi Z3 run/walk 2) Muscle Endurance: 5 miles total: 0.5mi easy, 2mi Z3 run/walk, 0.5mi easy, 1.75mi Z3 run/walk, 0.25mi race pace (8:30) 3) Intensity: 5 miles total: 0.5mi easy, 4mi Z3 run/walk, 4x (0.12 sprint, 0.13 walk)

[@jinmenken6999]

I ain’t reading all that

[@khadijaashraf5642]

Thanks for tips

[@MuhammadImranAfzal-ef7ru]

Cycling and walking makes you perfect.

[@saifekz6650]

Great training ❤

[@princeff872]

Well done 👍🏻

[@TanveerHussain-e8i]

Excellent ❤❤

[@faisalashraf2421]

Great workout

[@Muhammad-owais3ai]

Nice one man

[@hafizharis5047]

Very Good training

[@ZeshanMughal-np9qq]

I’m glad you mention about Zone 2 being hard to stick to. I can do it when cycling easily enough, but when I’m running, I find it difficult to run as slowly as is required, so I just run at the slowest pace that’s comfortable. Sometimes that straddles slightly into zone 3, but I just keep a close eye to make sure it doesn’t creep too far.

[@saleemranjhani9443]

Good information and healthy excerise

[@ArslanMugha-w6i]

Nice training

[@zyafatali4012]

Nice work out🏋🚴💪

[@360_degreeview6]

Great job

[@MujtabaDar-xc1us]

Nice workout and I'm from GTM dear..

[@rizwannawazyazmani]

Wow awesome 💯😎💯

[@Abdullah41620]

Nice work

[@bilalyousaf9762]

Very informative

[@HibaQadir-b2k]

Super amazing video

[@SainNawab-e3u]

Amazing looks

[@Ali--yr7ss]

Helpful ❤❤

[@moraisayedraza3054]

Good work ❤

[@ShahbazKhan-uz9to]

Good luck 🍀

[@saleemmalik2194]

Wonderful 😊

[@4sis54]

Good luck 👍🤞

[@TamaEnergy]

I train all the time at zone two as its more pleasant hahaha not sure meant to but if I enjoy it then hey

[@NewBeginnings-vx6ic]

The mitochondria is the powerhouse of the cell.

[@sarakiproductionas6314]

Excellent wark

[@NadirThaheem-l9i]

Great 👍👍👍

[@soniafakharofficial]

Nice running ❤

[@JunaidAsif-vo4zn]

Good content 👍

[@KAKAG14-o4e]

Nice video ❤

[@WaheedBijoro]

Awesome 💯

[@wajihafatima6227]

Nice moment ❤❤❤❤❤

[@mahnoortariq7246]

I agree 👍

[@mikewoods7167]

So do you get all these benefits (other than injury prevention and motivation!) in zones higher than zone 2 aswell? Would I see more of the same physiological benefits like more mitochondria and capillary beds etc training at zone 3 or 4 instead?

[@OldSchoolCalisthenics]

You are right. Very important this zone to be trained, it helps even in anaerobic exercise by charging back the phosphocreatine energetic system more rapidly and efficiently.

[@AdilMughal-ib9pb]

Good work

[@AmolShelar1786]

Great Work Out!!!1