Why You Need Zone 2 Cardio (And How to Do It)

[@TheMovementSystem]

This video covers all 5 heart rate zones: kzbin.info/www/bejne/g5mYoIGDeaiombMsi=sZjYZjDcoG3M6oOn

[@MrXrisd01]

Any video you do on zone 2 cardio is Gold. More please! 👊

[@KenanTurkiye]

x2

[@difficult.e]

So helpful, thank you for this information

[@gs8plus405]

all of you who don't know exactly your max HR, just try to keep it around 127 - 133 and you're OK for zone 2;)

[@bentitcombe7385]

Hi Matt. I find all your videos extremely helpful and informative. They have helped my so much in my own training plans. Would you be able to do a video on muscle imbalances, the effects they can have as well as how to fix them? Thanks for your time

[@williamjacob769]

Would be great to see more content on how zone 2 improves aerobic fitness and the different aerobic adaptations that occur with varying intensities. Joel jamisons book was gold for explaining this

[@szymonbaranowski8184]

endurance is useless without strength

[@alantay9409]

Can you please advise why the number 220? Where does this number come from? Thanks.

[@Dj_Leoguerrero]

Great content !! Question here: how it applies into an strengh and conditioning program where the goal is not be a runner, just to increase the cardio capacity over time for life. I've found that 45 min of zone 2 cardio after a lower body day for example is extremly hard and i feel that is not a good strategy for the recovery process. I normally do 15 mins of zone 2 two times per week after an upper body session , in the middle of the week a complete day dedicated just to do HIIT, and maybe on sundays run 5km on zone 3/4. I feel i've getting bettter over time but i don't know for how long it will be and if i'm doing the right thing. Thanks !

[@KenanTurkiye]

Yeah, I get more and more energy in Z2, amazing.

[@KenanTurkiye]

...my main running style is sprinting.

[@Sergiuss555]

The best channel its area

[@MsGigiiiiiGoNZalEZ]

Could you speak on the benefits of training in the other cardio zones? Also something I heard is that sprinting is something you use or lose especially once hitting 30. What are your thoughts on that?

[@florisvanmaanen436]

4:00 'you could do shadow boxing' shows Mike Tyson beating the living sht out of his trainer XD

[@ponirulappan7533]

I had one doubt, what about interval session, which zone we should run on the interval session?

[@TheMovementSystem]

Depends on the length of the intervals. Often zone 4/5

[@jordonbautista6360]

What would you recommend for combat athletes as far as minutes per week in zone 2?

[@AZ_TONY]

No

[@marcus7861]

Why you didnt use the Karvonen Formular? (Target Heart Rate = [(max HR − resting HR) × %Intensity] + resting HR) Then your numbers dont fit for zone 2 when i use the karvonen formular…

[@TheMovementSystem]

You can use the karvonen method if you want to. It does better individualize to resting heart rate. Most people aren't doing any HR tracking so I typically keep it simple to start.

[@falsificationism]

220-42 = 178 Actual max HR: 204. Haven't dropped dead yet 🤞🏽 Curious how far off others are.

[@zber9043]

a lot. This scale is generic and inaccurate. Im the same age and 190.

[@falsificationism]

@@zber9043 ha! Glad I'm not alone, but hope we're both ok! Every indication seems to suggest we're totally fine.

[@gs8plus405]

hi. I'm 40 and I've reached a fee time's 190, nonideea which is my max. hopes this helps. I think we can safely assume that 190ish is max

[@gs8plus405]

*a few times 19p, no ideea which is my max. sry for typos

[@SuperTreybo]

Hey good video the movement system! So if my best half marathon… done in Nov of 2021 on a cold day. Best marathon is 1 hour 44 min and 45 seconds. Average 8 min pace I should be doing most of my runs at 10-10 30 min paces. Most my long 13-15 mile runs 10 30 paces right? I also noticed during summer time running most my mileage on treadmill at gym helped me build my aerobic base and get faster for fall outside. I live in muggy humid myrtle beach and the humidity here can sky rocket your heart rate no matter what. In October of 2023 I was on pace to blast past my half pr of 144 and the week before the half marathon it was 50 degrees outside I ended up running 1 46 training my faster 13 miler training at pretty easy effort…. But one week later race day it was 72 degrees and 95 percent humidity the morning of the half marathon. I blew up and ended up with 1 hour 49 min and I could not keep my heart rate down whole race u was so frustrated. I’m hoping this fall I can blast past 1 44 but myrtle beach weather is unpredictable. Should I do my tempo runs at 750-8 min for 6-8 miles also? And zone 2 at 10 min paces ?

[@Sunflowers-Pumpkins]

Women’s max heart rate is a different formula

[@Smilingmule]

220-26=196. Actual 209

[@TheMovementSystem]

Yea I'm not surprised. That's why it's best to test