Zone 2 Training Will LEVEL UP Your Life...

[@ferguscrawley95]

Hey everyone! Thanks for watching 🤙🏼 Full audio episode with Dr Yusef Smith here: open.spotify.com/episode/7frYBcRzaJgX31u0JljirL?si=PmWEXKDtSoCHrLvhB75iIA The Modern Mind KZbin channel: kzbin.info/door/MsUyB5F_aexZVmFnhUpLTg

[@sasquatchrosefarts]

Heart rate training is for people who are too stupid to understand the importance of skeletal alignment, and pedaling efficiency, and stride efficiency.

[@RojoBoxeador]

When I started ‘blue zoning’ I had trouble dropping my ego and sticking with it. In many ways it’s now the epitome of why I train. To not compare myself with others, to maintain consistency and to trust the long term process

[@ferguscrawley95]

Ego ruins progress! Well done 👊🏼

[@23Nghia]

100 percent! Same here, when I had To stop and walk just to lower my heart rate my ego hated that! After doing it, I understood how my thought process was so wrong.

[@leonardmilcin7798]

I think, the best part of Zone 2 training is that it really is very enjoyable. You are not out of breath, you do not tire quickly, you come back home and can get back to your life immediately. And as long as you are healthy, have proper running technique and do not ramp up volume too quickly, you can pretty much forget about injuries. It really is very easy to stick to and really hard to find any reason not to.

[@mezmerya5130]

the demons scream though. esp after 3rd hour.

[@pandaprophetable]

In my experience as a therapist, I’ve learned that avoidance of discomfort keeps people stuck in circles which moves people further and further away from their true happiness. There’s great value in sitting with our negative emotions to understand them, learn our triggers and recalibrate a plan moving forward. Love your content!

[@user-ee1fn4vt8b]

Seek discomfort!

[@Whiskey.Tango.Actual]

Great insight. I’m a psychiatrist and love therapists like you!

[@TheJakeStream]

Awesome, thank you!

[@alexpointon784]

I learnt how to run from the army, they unsurprisingly taught me to always red line it. I spent over 10 years running that way. In the last 2 years I've slowed it down and have been amazed at how much better my cardio has become. Run slow to run fast. (I'd also suggest cycling as you can push it relatively hard and still be in zone 2)

[@luisd5098]

Same lol

[@rickgarrison183]

I’ve always said the same but the LTs always want to run at a 6:00 pace and you’re expected to keep up or you’re labeled a shitbag

[@camhurst5565]

Hey mate. Really inspired by you sharing your mental health spiral. I was in a psychiatric hospital 4 times in the last two years with many factors influencing that deterioration of wellbeing. I'm finally out of it with pushing myself with jogging, weight training and dieting. Seeing your story gives me great appreciation and motivation for the transformation journey.

[@ImAnEmergency]

Keep at it Cam! We're rooting for you

[@alejandroaznar3818]

You put in words what I repeat to myself, all silent, in the middle of a cycling night, in a 600k brevet, in a bikepacking adventure, starving and wey under the rain, in every situation that means suffering that I choose to take on. I feel fully identified with your three points, and I wish I could explain it to my friends and family when they ask me...why?😅 I do this because it what makes me feel alive, the feeling of being at the limit, stranded, away from all confort... Thanks for the video :)

[@chrisward7582]

Great video, now following :) My favourite past time is now walking. First off a mountain biker then a runner but now nothing beats a long distance walk in challenging conditions where you question what you are doing and whether you’ll make it to your next hotel before it gets dark or your phone and watch run out of battery. Endurance rocks 🤘

[@no_excuses]

Great podcast, I think zone 2 training is always easier when I have lots of things going on in my mind. It helps me to sort out things while I'm in a state of conscious mediation.

[@sethkohler7478]

As avid Marathon runner I can connect with your feelings on meeting yourself while training. I get very excited now when I hear that inner voice pushing back at me. Whether self doubt has crept in or temporary desire to stop has sprung up I now revel in those moments and will often verbalize the "conversation" that my internal mind has decided is important in that space in time. It is okay and normal to feel overwhelmed. It is understandable to get tired both in day to day life as well as training but it is how we deal and prepare for those moments that determine who we are and who we want to be. Pushing through while accepting the difficult moments are what make me a stronger human. I love to remind myself that I am actively choosing to do hard things in order to better prepare myself for the hard things I do not choose. Please keep on spreading these truths and enriching the world with your voice and actions. You are being heard and making a difference. Thank you.

[@ferguscrawley95]

Amazing comment to receive Seth thank you for such detail 👊🏼

[@shanepetersen7572]

This so resonates with me at the moment as I had my first DNF in a 100k ultra and struggled to accept it for a day or 2 but then realized all the blessings that I have with endurance and life and I then really embraced the dnf and i come out of it quite humble and seeing things a bit different in a positive way It's all about the process and growing with it and being a better version of myself Thanks for everything you share Fergus all the way from NZ

[@haleyps6929]

I’ve only been Zone 2 training for a couple months after years of weight training and HIIT training. My level of fitness has already increased dramatically and I’m thoroughly enjoying it. It’s not wrecking my body like higher intensity cardio does. I’m excited to see how fit I can get.

[@Fraser365]

What an amazing answer Fergus. I completely understand and agree with what you said about zone 2 training, it's exactly how I feel about it, but I don't think I could have explained as eloquently as you did.

[@sergiutelbisz1955]

When I was 19 years old I applied for the police force. There was a physical test and a knowledge one. In 2009 we did not have Garmins or chest straps, at least not in my country and every sport instructor told me that If I want to pass my endurance 1k in 3:45 min test I had to train by running a lot of km as hard as I can. Naturally I did train in that fashion and I hated every minute. It was painful and frustrating. After I passed my test and eventually graduated I promised to myself never to run again. Fast forward, after 8 years, I started loving strength training and after 2 years of only gym workouts I decided to give cardio a try. Started running again and remembered why I hate it. At one point I stumbled on a video, I don't remember which, that explained heart zones and heart rate training. I was stupefied. So I bought a Garmin and it changed everything. I learned so much from it, about low/high aerobic, anaerobic, lactate threshold, VO 2max and then I found channel's like yours Fergus and it hit me so hard that there actually is a concept of zone 2 training. At first it was so hard to pace myself. Bought a chest strap, did the LT test and configured my zones. For me to be in zone 2 I had to stay at a 8:00-8:40 min/km pace. It felt like walking. But I trusted the process and kept going, mixing it up using Garmin's daily suggestions. After 9 months of running and strength training I got my zone 2 at a 6:35-7:00 min/km pace. My lactate threshold went up and signed up for my first half-marathon which I completed in 2h:7 minutes, (5:59 pace) and I was not exhausted. Zone 2 training is incredible and now I often regret not having known all of this back in 2009. I can actually get my time now of 1k, at 32 years of age easier than when I was 20. When I do it it feels so natural for my body and a feeling of gratitude and peace overcomes me. It is an incredible state of serenity. Maybe not even the trainers where I live knew back then how to properly train in endurance tests and the importance of zone 2. Now I love mixing strength and endurance activities. I feel much more healthy, disciplined and strong. Thank you Fergus for the inspiration 🙏 ❤

[@garybaine8818]

You should count yourself lucky....I only found Zone 2 at the 40, wish I had found it at 32 lol

[@sergiutelbisz1955]

😊 the important thing is that we found it.

[@AlexCarnica]

HR Training was Standard for normal Sportman since the 1990s in Middle Europe

[@L-h8py]

I would like to find my Zone 2 :) this is so helpful. I am a complete novice and found your story very interesting. My goal is to love running.

[@nickmacaluso6585]

@@L-h8py It is NOT hard to find, just start running comfortably and never get beyond a pace where you can have a conversation. Probably will include some walking at first...

[@sailingtilsundown2677]

Agree with so much of this. I am always being told that running and biking ruins my strength in lifting. But I ENJOY both. I like running marathons, riding BMX, riding enduro and I like deadlifting and calisthenics. Each has a place, and to experience the positives of both is freeing.

[@m_kago]

The explanation of what happens between your ears in zone 2 is probably the best way I’ve never explained why I like goin on two hour runs at 5am on a Saturday. It’s what I imagine deep meditation is supposed to be like.

[@tjflowers07]

Incredible answer

[@Turnoffsociety]

This man has the best into I have ever seen!

[@tblightningbolt8902]

This is excellent and brought to the surface a few ideas I think I knew but needed to address in a deeper way

[@g.i.joepersonaltraining3]

I just wanted to say I’ll never tire of the opening scenes to your videos buddy! Epic and motivating in itself

[@kevincason5309]

the simplicity of the middle level... brilliant

[@erikfearn763]

You express your thoughts so articulately and well. A real pleasure listening to your explanations. Thanks.

[@nkunal11]

Resonate with “there is a better version of me on the other side” a lot!

[@yoshimitchsu8855]

As someone who likes to run as though my demons are chasing me, I find zone 2 training a struggle. But you've sold me on the merits and I'm gonna give it another go.

[@leecouch3531]

This is so powerful. I’ve been watching your videos this wkd and even though I’m a terrible swimmer, I’m going to sign up for a triathlon next September. Thank you for the inspiration 🙌🏽

[@ferguscrawley95]

Mega, great to hear and best of luck with your training!

[@MrIcekoldkilla]

Fergus, despite us being the same age, I learn new things from you every week. This is genuinely, by far, my favourite channel. Thank you for doing what you do! Take it easy 🤙

[@ferguscrawley95]

Awesome to hear mate thank you 🤙🏼

[@CaptainBrash]

Interesting you mention psychedelics, as someone who used to party for days at a time, always the last person standing there is definitely parallels to the mindset of being days into powerful self reflection through mind altering substances to being hours into a cardio session.

[@aidanobrienofficial]

Nice piece. Can't beat good honest insights. Truth always hits in some way.

[@Sypriano_]

Are you planning to do anything for Movember??? I'll be running a total of 60km in November to bring awareness to mental health and suicide 💜

[@ferguscrawley95]

I’m doing a lot of work with corporates/schools behind the scenes - simply don’t have additional capacity for a big personal project! Best of luck, awesome shift - the mo is king 🤌🏼

[@mountbeckworth1]

A nice coincidence for me. I, too, am stuck inside, not the lurgies but a wisdom tooth operation recovery. At 72 I want to do 500km on my bike, 500 pushups and learn 50 words in Japanese, all in 6 days. Why? Why not? Its absurd, its just for me, no ribbons or t-shirt at the finish line, but I will feel better about myself even if I can't finish it. So thanks for your clip. From Australia.

[@miamidolphinsfan]

Feel better Fergus !! Take care...til next week.

[@xx765]

First time watching your video, couldn't agree more with the part when you said being in zone 2 makes one think about things from different perspectives. In my personal opinion that's usually when I can see mostly the positive side of things.

[@andrewharris9105]

Brilliant insight man. New into running seriously. Running for transcendence

[@intuitivetyson]

excellent clip man. Definitely going to check out the whole podcast

[@PropaneFitness]

It was a banger ;)

[@samhartfieldlewis5247]

Interesting did a fair bit of zone 2 style training few years back, was good did some brilliant long endurance events. One thing lately been training running with the Stryd pod as the zone 2 running for me I feel is to unspecific as heat, food, thoughts, music, caffeine all sorts adjust it. But power is just that measured regardless of my thoughts, stomach whatever. But definitely agree with the weird steady buzz where can lose yourself in a odd threshold of hurting, hating and wondering. Anyway thanks enjoyed listening to that. Sam

[@kingelvis5502]

MAF training is so strange for me. The "slow and low", crock-pot style aerobic base building is so easy, its hard. I LOVE zooming by people, up hill, down hill, no matter the pain, the lack of O2, the toenail digging in to my big toe bleeding, the sharp pain in the ball of my foot with each step, (insert ailment here). It tells ME i can do it through ANY PAIN!!! That was my motivation, not increased health. That change, from "im tough" to "calm down, get healthy" has been the most difficult part of the slower aerobic base building training. Its hard not to chase squirrels...and for me, the squirrel was my me showing myself im tough.

[@asamac1234]

Wow, very well spoken, clear and concise, I relate in many ways

[@billwebster6418]

I've been asked a similar 'why do you do it?' question a number of times and have never been able to execute an answer so eloquently and accurately as this- I can't disagree with a single thing said here.

[@DS-rb1su]

Really enjoying zone 2. Never trained this way before and dare I say it it’s quite pleasant!!

[@mikefaber3567]

I think the competition aspect is overlooked to whether competing against others, against the clock/yourself or an FKT. Endurance sports are more accessible for competition for an average person. Not many can power lift competitively or even less bodybuild but damn near anyone can run a 5km.

[@colette_447]

Odd that this popped up on my feed !!! Im trying to help a loved one through the dark cloud and i think by taking him along on my zone 2 training (starting today) may hopefully get his interest in endurance sports back again and in turn lift him out if the shitty cloud he's in 🙏

[@colette_447]

So that was a shocker 😒 im 55 and currently training for hyrox in feb 2023. My zone 2 according to 180 - age is 125. It was just too slow. Does that mean my cardio is shocking 😳

[@mikerenshaw7867]

This is some serious wisdom🙏

[@kurtdixon4700]

Did zone 2 over last two months and just had a much better hike!

[@danielfisher6501]

Meditation in motion

[@sambsialia]

Good post man. Thanks

[@cobrakaity]

Great stuff!

[@jackwright3098]

I'm in zone 2 while watching House of Dragons

[@xro9539]

You've inspired me to train for my first marathon. Love your content

[@ferguscrawley95]

Awesome to hear, best of luck 👊🏼

[@steffandavies2178]

Started getting into zone 2 training after listening to a goggins interview during the original lockdown after he described it as 'it will turn you into a fucking beast'. Didnt turn me into a beast but made me love monging out while on that zone 2 high, feeling of accomplishment when its over is a good cherry on top

[@roryprimrose5570]

Superb vid as always..am attempting to be open minded(re Huberman science fitness protocol,etc)..am 53…👍🏼👏🏼👏🏼😛

[@eztyson]

This was absolutely absorbing! Cardio is a nemesis of mine, you’ve definitely given me a whole new perspective on how to view it. Very happy to have stumbled across your channel, the algo gods shined brightly today. I hope you’re feeling better now mate 🙌

[@Sheerin777]

What is the intro track you play on your videos? It's awesome! Hans Zimmermanish!

[@Sheerin777]

The song is called Supernatural by Tribal Blood and its a whopper track

[@mjokffsgfjs]

Am I going deaf? I can hear the music just find but when the podcast start, it's not even a whisper.

[@Themata]

Presumably no music or podcast listening for you during zone 2 training?

[@ryanashworth7472]

What are your opinions on 80/20 running? From watching your lactate threshold video you recommend 99% of people will do very well with one hard, one moderate and one easy session per week? Would this give enough Zone 2 time? Thanks!

[@Byrzzaa]

If you mean that that you had 3 training sessions (1 easy, 1 moderate, 1 hard) during a week, then you would have way too much hard training relative to easy training if you would continue training like that week after week. One hard training session in a week with other being easy would be the best choice with

[@peterea820]

There is zone 2 max heart rate, zone 2 lactate threshold and zone 2 heart rate reserve. Which zone 2 are you running? Thanks!

[@Tom_Plumb_PHS]

I'd appreciate some commentary in one of your videos on how you calculate your hr zones. My MAF hr is 142. Yet I end up run/walking every 30 seconds. I can run 10k in an hour with my hr at 160-170 and be puffing a bit but nothing too bad and I feel fine afterwards.

[@ferguscrawley95]

Our preferred method here Thomas: kzbin.info/www/bejne/mX3FZIN_ob-goLs

[@erolhassan5346]

Horses for courses.. endurance is too time consuming with little or benefit for me

[@magdalenaabno908]

Can you help me understand what is the Zone 2 training? On my garmin… zone 2 is really slow… is this between 120-145 bpm?

[@iainmcclure416]

Treat yourself: run slowly for an hour in nature once a month. No headphones, no watch, no metrics - go somewhere beautiful. You will look forward to this . . .

[@valentinoyap]

Hi Fergus, you meant Heart rate at zone 2?

[@krumovevgeni]

What device are you wearing on your wrist?

[@Peshur]

Would zone 2 training help with BJJ ?

[@Kewlor]

Could you upload these to other ad free platforms as well? Such as odysee

[@Billbo95TKD]

What's zone 2 training?

[@notsosuperleeds]

I wear a heart rate monitor when training and in order to stay in zone 2 when running it’s so slow I’m basically walking. I’m pretty fit and not a bad runner. Finding my zone 2 feels really difficult to find. Ends up stressing me out

[@gavincunningham2010]

I'm not fit at all so I'm pretty sure my zone 2 is walking.. oh well! Fergus does have a video of how to find your actual HR zones I believe so that might help!

[@KrazyKrzysztof]

u prolly just have a naturally higher heart rate

[@chillbrutha82]

Fergus Crawley *Sam and Dean have left the chat*

[@neilblackburn3133]

What method do you recommend for calculating your heart rate zones?

[@richardmiddleton7770]

I go from max HR which is the most I've reached in really hard training or racing. Then there are loads of calculators online for zones based on max HR. I find this puts me bang in the middle of the MAF method for zone 2 which is 180 minus age.

[@ferguscrawley95]

Our preferred method: kzbin.info/www/bejne/mX3FZIN_ob-goLs

[@hardipchima7828]

If you want a accurate number you need to go to a lab otherwise save the pain and just use the Karvonnen calculator

[@fidru]

never heard of this zone stuff but probably outrun outcycle and outclimb most of you cause im faast!

[@jaspermcdowell229]

Zone 2 is amazing!

[@ferguscrawley95]

Too right!

[@Ash-so2sr]

Can't hear anything, too low volume. Although my earphones are set to the max.

[@matthewheatherington]

Lemsip. Cure for champions.

[@ferguscrawley95]

Can confirm.

[@michaelheatherington7582]

Love lemsip