Zone 3 Secrets: The Missing Piece That's Holding You Back

[@francisaldousdionisio4742]

If the race demands a zone 3 effort, then training at zone 3 makes a lot of sense most specially as race day nears

[@RobertJones-hm4zt]

Very helpful! Running in central Florida in the summer, I’ve struggled with zone 2 workouts (as measured by heart rate). It’s impossible for me to run in the heat and humidity and stay in zone 2 after 20 or 30 minutes. Knowing that HR is only a proxy for lactate measurement is very helpful and I won’t be as concerned when I climb into Z3 after 20 mins. Thank you.

[@RatelHBadger]

Zone 1 - walking Zone 2 - slow/constant jogging Zone 3 - Running as fast as you can without sprinting (or running uphill) Zone 4 - Intervals (sprint to walk) Zone 5 - 100% sprint

[@hargirai900]

Hi Absolutely ground breaking video, it's validated everything I've wondered about using hr for running in specific Zones. Of course it will increase the longer you run for example a hr of 160 is theoretically zone 4 for me but after 2 hrs of running its at a pace slower than it would be than at the start because of cardiac drift. I can now run with enjoyment without getting too nerdish that my hr is say 3 beats higher than my Zone 2 limit. Thanks for breaking free from the myriad of videos that are obsessed with hr data and insist that " you must slow down" heaven forbid your hr creeps into the dreaded zone 3. Thanks for simplifying running by using your own experience and common sense.

[@Ben-yw8be]

Renato Canova uses “Zone 3” to teach his elite runners to use lactate as fuel more effectively rather than it be an enemy. He uses floats in between bouts of Zone 3 running as a way to shuttle lactate into the cells to be used as energy. It’s awesome. I tried this way of training for my marathon and it really helps. When I ran the marathon, the paces I was hitting felt easy due to this type of training.

[@JasonFitzgerald]

And who can dismiss Canova?! 🙌

[@failforward9589]

this is why I have been running by RPE not by heart rate. I usually run 15-21K and I am slow in short distances comoared to others but I can end long runs feeling really strong and with a smile on my face. :)

[@donyastubbs8315]

Thank you. I think i needed to hear this one.

[@kevinjackson420]

Thank you! Especially the part about slowing down to get back into Zone 2. A lot of people need to hear your message in this one. Very good.

[@RealStrategyGamingClassics]

I did the same exact interval training 5 x 2 minute at 1 mile goal pace followed by 1 minute 30 seconds rest. One workout i was in Zone 5 more than 50% of the workout, the other i was in zone 4 most the workout (which is normal, mostly zone 4 with zone 5 near end of intervals). The difference is i was sick the week before the one where the one where I was in zone 5 too much, and had just the very end of post-viral fatigue. Then the workout after was normal again a week later. If you have a cold, flu or covid, or had it recently it makes your HR higher, because of post-viral fatigue, and a deconditioning. Zone 3 i like the most, and zone 4 for harder runs. Zone 5 can really fatigue me and need extra rest. Like if i run over 170 HR i dont want to do that more than a few minutes maybe 10 mins or so. if its over 180 i only want to go that fast maybe 2 minutes max. Other people can go higher maybe people around age 19 where their max HR is highest I think. But I tend to have longer stride and slower cadence , so my HR sequence a little different also. The video agrees with some of what I said. Running is simple and complex at the same time. You can be du mb with no coach and get super super fast. Or you can be smart with a coach (or self-coach after tons of research) and have the information wrong and just screw up because someone told you the wrong thing, or you misunderstood something. Also youtube doesn't emphasis much on weight, being the least weight possible makes you run faster, but thats a whole nother topic.

[@Tritiuminducedfusion]

Ok, I kinda suspected as much, but have never seen anyone touch upon heat and its relation to HR (more importantly, if it's the same thing as exerting yourself through intense sessions).

[@alfrescodingdong7430]

Once a week, go for a long 2 hour run. Give it 100 effort, don’t sprint near death, just give it a go in the last mile or two. But increase speed downhill and on flats, maintain effort on hills. What you get when you finish is, your heart would have gone through all zones in different percentages on different terrain. You would have made adaptations if you do it weekly. Please don’t focus on one zone, it’s misleading. All zones have relevance, adaptations and benefits. Get a good watch like Garmin and it will give you % time you were on each zone. Aim to hit all of them apart from zone 1 which you can do as you walk. ( had to caveat this due to responses below, downhill could be 1-2% , make your own judgement. Don’t sprint downhill if you are not adapted or haven’t run at that speed in that downhill before, Don’t risk injury. Read your body. Same if you have heart disease etc consult your doctor prior). I tried to keep some obvious out to save time.. simply, go for a long run, give it effort, your heart will do the rest in different zones. Outdoors! Repeat!)

[@JasonFitzgerald]

All Zones Matter!

[@julianvanostrand3275]

I've found that going quickly in downhills in anything other than a race is not a good idea simply due to the increased injury risk associated with gravity. Pushing hard in inclines is a great idea because it allows you to push the zones as you describe without that additional risk of injury.

[@alfrescodingdong7430]

@@julianvanostrand3275 That’s correct. I didn’t mean 45 degree downhills, where it is comfortable to you. I emphasised adaptations, it’s got to be a regular weekly run, you get adaptations to different terrain, activate different muscles, at different speeds etc. Thanks for pointing this out.

[@julianvanostrand3275]

@alfrescodingdong7430 totally. All I mean to say here is that uphills are a great way of switching to zone 3, like the author suggests. Running hard on a downhill of any grade should only occur in a race or we are just asking for injury

[@nokrome]

The heart rate is not equal to lactate accumulation idea blew my mind. I always wondered how caffeine / stimulants would help performance, if you would just hit your lactate threshold sooner. This also answers why your environment temperature is not directly negatively correlated to race speed via heart rate.

[@jacklauren9359]

Just go to google scholar so you know what caffeine does to the system. Its been proven time and time again that it enhances performance.

[@ivanmanzur1197]

Yes, not easy to understand but is “ideal” conditions your blood is going to your muscles for their oxygen demands and that is directly proportional for your effort and that means your lactate is going up but when you run in humidity and heat more blood is needed to go to your skin to reduce body heat and your heart rate goes up to send blood to your muscles and more for your skin and that is not a muscle oxygen demand, for that reason running outside in summer is more demanding of you want to get the threshold benefits; in that case I do my easy and recovery runs outside and all my threshold workouts on treadmill to get the lactate values according with my efforts. Hope that is can help you.

[@lowzyyy]

I dont agree with this. When its too hot, you have to put more effort for the the same pace compared to lower temperatures. So if you run faster because you think lactate is low, it will tire you more than it should

[@ivanmanzur1197]

@@lowzyyy That is true my friend but we are talking about lactate levels in blood not about fatigue caused by heat that definitely is going to limit your performance.

[@daveweeden]

I don't know if you're right or if Jack Daniels and Matt Fitzgerald are, but as I recently did a run that went exactly as you described-started easy, moved to zone 2 ish, hit a long hill and HR just rose and I thought, well, I'm not able to cool it without almost stopping, so I kept the effort higher than usual, zone 3 AFAICT for nearly 40 minutes-that's what I wanted to hear.

[@SeeChadRun]

I love the way that you explain zone 3! Thank you for this!!!

[@nicksantos7586]

spot on about the promotion of better mechanics I find that my form tends to be off on some runs below zone 3, I gotta make a conscious effort to correct it. interestingly, zone 3 is the sweet spot for my form (foot striking especially)

[@sschwen8050]

Great info! My HR and my pace/power never seem to match up. My HR is always lower so even though my watch says my stimulus is threshold it feels easy like zone 2. I don’t even worry about it anymore and just run by feel!

[@Billliamm]

Living in Florida and training for a half. Needed to hear all of this. I had a feeling it was true before this video, but glad to hear it codified.

[@RealStrategyGamingClassics]

Train by effort is better. Heartrate is different by many factors you dont understand all the time. For example: 158 might be zone 4 and is too fast, but your body might be adapting to your near goal 10k race pace at that speed, and it may be a little hot with a high dewpoint outside since it's August. Then you slow down to 130 and you slow down too much and are not getting a tempo run in and just a easy run and don't really improve. I never knew what my heartrate was for a decade of running before these watches existed and did a lot better

[@edwinpepito1498]

My all runs is zone 3, Zone 2 for me is walking

[@rogermarkendale5404]

Zone 2 for most average runners is walking. Its just another training fad that every know it all has jumped on. If you can hold a conversation while running or talk to yourself if you are running on your own then you are running slow enough 👍🏻

[@pickelbarrelofficial1256]

You had me until the ag1 ad

[@taylorplante99]

Is lactate really the danger of running in Z3 on a hot summer day? Aren't the main reasons to do most training at low intensity to (1) reduce cardiorespiratory stress and (2) reduce mechanical stress? Both of these will have significant impact on recovery, so it seems weird to say we should let the HR creep up to keep a certain easy pace on hot days. Lactate will clear in a matter of minutes following a run.

[@hman2912]

I've tried low heart rate training for months now, and it's been great... At making me a slower weaker runner

[@Kelly_Ben]

I agree with both of these views! 😂 I have a heart condition, and my cardiologists have actually approved my ultra running because it's all in zone 1-3- as opposed to shorter road runs/ races, where it's 3-5. So I stick to 2/3, with the occasional strides in 4, because 3 months of MAF destroyed my speed and form while helping my asthma and endurance.

[@taylorplante99]

@hman2912 how many months? 2? This is a patient process. The lower intensity running itself will not make you faster, but at the very least it unlocks consistency, which will improve your endurance. Strides and speed work are still necessary to achieve your potential.

[@taylorplante99]

@Kelly_Ben happy to hear your condition is improving! Form is something that requires maintenance and attention, running fast all the time is not a solution. Doing some drills and strides after an easy run is a great way to improve biomechanics without having to run “hard”.

[@hman2912]

​@@taylorplante99Been running for many years with varying degrees of success using different training methods. My body needs a good kick in the arse to improve in running and at the gym. I never stretch or warm up as recommended by everyone either as it makes absolutely no difference to me. Whatever works for you bro

[@thetimwinter]

Most of my easy runs end up being zone 3 and a bit in zone 4 as I get towards the end of my run. There is probably some cardiac drift going on but what I see in the data is that my power zones has me mainly in zone 2. I question if my zones are dialed in fully. I just got a chest strap so I'm hoping to get better data and adjust my zones accordingly. I mean, I'm cutting body fat so my body is clearly using fat as energy and not just carbs. I'll keep trying to keep my heart rate down but it's near impossible to run in zone 2 at the pace I want for the marathon ( and that is a training pace about a minute slower than race pace) I'm hoping with more base training, my heart rate will become more efficient.

[@Gareths-Guilty-Pleasures]

I'll be honest I'm always zone 3, 4 and 5. Only when walking can I get zone 2. Easy run at as slow as 11-12 min mile pace is still zone 3-4 and a quick 5k at my pace of 22 mins is zone 4-5. Any slower to get to zone 2 and im quick walking at 14 min mile pace. Other than my garmin watch I've never analysed my hr much so I take what it says with a pinch of salt. I runon feel rather than over analysing

[@diggable]

same here

[@Gareths-Guilty-Pleasures]

​@diggable my last marathon 75% was zone 5 at 9:15 min mile pace 4:02. And I deliberately held it back and stayed consistent 😅

[@michaelcannon7640]

If you consciously train in zone 2, eventually your body will adapt to be able to jog/slow run in zone 2 without having to walk. It will take some time though. It took me about 2 months, but now I can pretty much hit zone 2 and stay there without having to walk. But, I can only do it on a treadmill indoors. I don’t pay too much attention to heart rate anymore, but just judge by how my effort feels. Not heavy breathing not fatigued legs.

[@HS-fm9kv]

Assuming you are using 220- your age? If that's the case, find out what your Max HR is the hard way (exercise until you get there) and then use that as your Max HR. You might find that your zones move up.

[@Gareths-Guilty-Pleasures]

@michaelcannon7640 Ive been running on and off for about 25 yrs. Im 42, did a 9 mile long run on Sunday 9:41 pace and my hr got to 203. Did a speedier 5k on Monday treadmill at 25:24 and max hr was 173. Somethings not quite right. I only use an old garmin forerunner 30. So I'd assume its the watch and not me. It's still extremely accurate on milage though 😅

[@nicholas5396]

CALL THE PRESS! Front page news, Zone 3 comes after zone 2, but, before zone 4 🤯 😂😂😂😂

[@Raucherbeinknacker]

So it is not an aerobic trespass any longer!😤👍

[@gtromble]

Where's Jason? But seriously, the beard is a good look.

[@JasonFitzgerald]

haha thank you... trying something new

[@RaphaelIgrisianu]

Go for 100k buddy ggggo

[@jowen7706]

Enjoyed the pod on this. Would love to hear a pod would Jay Dicharry covering this topic for a while.

[@julianvanostrand3275]

Good video

[@hardipchima7828]

Jack Daniel’s Grey zone yet he stipulates a steady run of 60-90 mins at marathon pace 😊

[@JasonFitzgerald]

In hindsight, it's probably not the best term because it makes runners think it has no value...

[@Feanaro5503]

It’s too hot for half the year for me to stay in Z2 unless I’m walking, so f-k that. 😅

[@JasonFitzgerald]

Runners gotta run!

[@PatrickStar-km1dm]

That explains why I couldn't get my heart rate under 155 when running 8 miles in 115 degree heat index 😂

[@jonasenerstam3032]

I really enjoy your videos. Keep up the good content!

[@JasonFitzgerald]

Thank you!

[@RobertSmith-mc5dk]

I'd say all of my easy runs notch up into zone 3 at some point, even though it still feels easy. I just put it down to being a relative beginner and trying not to worry about it too much. I think being over 200lbs probably has something to do with it as well 😂

[@JasonFitzgerald]

Probably! But you're doing the right thing by focusing on how it feels and not worrying about some Z3 at the end

[@v6i838]

I find heart rate zones confusing. Garmin defines it one way yet Strava defines it differently, with Strava defining zone 3 as having a higher heart rate range than Garmin. I have no idea which one to trust

[@Eirikkinserdal]

You can set them manually

[@cameronandy84]

You could use the Karvonen calculator, which determines your zones using your resting heart rate and max heart rate.

[@perman07]

Agreed. I find definitions in terms of percentages flawed and think we should define what the zones are before we assign percentages. Research typically uses the 3 zone model instead where the two limits are lt1 (pace or heart rate where lactate slope starts increasing) and lt2 (pace or heart rate where lactate accumulation becomes larger than lactate clearance). Z1 here corresponds to z1 and z2 in 5 zone model, z2 corresponds to z3 and z4 and z3 is z5. Meaning that the threshholds between z2 and z3, and z4 and z5 have functional definitions that are easier to grasp. Zone 2 is that sustainable area. Use MAF or talk test, or pace at which you can run sustainable/easy to determine this. Lactate threshhold can be found by a 30 min all-out sustaible run and looking at average heart rate the last 30 min. Also, remember that RPE is better than heart rate if you are doing a program with many days that are designated by easy, medium and hard, so learn some baselines for your body and then ignore the heart rates if your effort levels are off for the day. And if you do find your lactate threshhold, than assigning percentages based on that is probably better.

[@JasonFitzgerald]

Zones are not really based on heart rate but instead based on lactate (we use HR as a proxy). So any app/company that uses HR to specifically define a zone is largely guessing.

[@quengmingmeow]

I simply can’t get onboard with any zone 3 training--I have seen no science that shows superior adaptations from Zone 3. In other words, any adaptations that come from zone 3 can be optimized better in another zone. I do agree that HR is just a proxy for lactate levels, and if it’s hot then you can still have lactate levels at 2.0 mmol or lower at a higher HR. In that case, the heat moves up the Z2 ceiling up and therefore you would still get the Z2 adaptations. The Z2 adaptations with fat oxidation, mitochondria, and stroke volume gains cannot be matched by zone 3, and they come at a greater recovery time cost in zone 3. Does this mean Z3 is useless? No…not saying that at all. Just less bang for the buck in Z3. And yeah….i’m pretty crazy with my chest strap, but I have done many runs of 2 hours plus all at zone 2 (other than the first 30 seconds or so as my HR ramped up). It’s Z2, Z4, and Z5 only….and I run more miles and have faster races in my late 40s than I did in my mid 30s when I wasn’t piling on Z2.

[@JasonFitzgerald]

Strongly recommend listening to the Strength Running Podcast episode with John Davis!

[@matevzbanko1395]

So if I understand you correctly, it is ok to be in zone 2 and 3 in the same run if RPE or feel is the same and you can breathe easily through your nose all the time as oppose to slow down or even walk when heart rate reaches zone 3 (if your plan is zone 2 of course)?

[@JasonFitzgerald]

Yes, but remove the nose breathing stuff.

[@matevzbanko1395]

@@JasonFitzgerald May I ask why? Everyone seems to talk about that if you can easily breathe in and out through your nose, you are probably in zone 2 not higher. Don't you agree?

[@JasonFitzgerald]

@@matevzbanko1395 It can be helpful as a governor on effort, but when you say "everyone" know that "everyone" is not talking about it. Not a single coach I've had mentions it. It's not mentioned in any training book to the best of my knowledge. And you can bet no university track/XC team is adhering to this. It's just a little trick often promoted by recreational runners.

[@tak4043]

@@matevzbanko1395 What everyone talks about is how you should have conversational pace. Zone 4 is conversational pace for me. Nose check always works to keep the pace slow enough. Don't remove the nose check, you'll know your zone 2 with it. Remove the conversational pace. Hard core coaches talk about conversational pace all the time because they live in a different world than a person who has to ask "how do I know?".

[@nguyen_van_a]

I've just recovered from a month-old cold, during which I had to cut back on some of my training. Now, I start every run in Zone 3 even when I try to run super slow :(

[@JasonFitzgerald]

Stay consistent. You'll get back there. You can also do a bunch of easier cross-training where it's easier to maintain a high Z1/Z2 effort. That will help you level out your heart rate over time.

[@nguyen_van_a]

@@JasonFitzgerald Will do. Thank you. BTW I love your channel. To me it's the most informative running channel and I've come across and I've read/listened/watched quite a lot.

[@Eirikkinserdal]

Least talked about? A few years ago "sweet spot" was all the craze😂

[@myjourneyasarunner3509]

The concept of zone is very "cloudy." Nobody knows but keeps talking 😂😂😂. My age is 55 but when I been to a medical test, they found my maximum bpm is 193. And it is safe to stay there for 2 to 3 minutes. At the same time, lactic theshhod is a completely different world. We should talk about lactic theshhod, not bpm. Bpm is just a number with a remote connection with performance. It is like talking about "testicle". If you have a bigger testicle "you may" be a great runner, but !!!!!! Who cares how big your testicle are. Definitely, bigger testicle may translate into more reboust body😅😅😅

[@souljaboi62121]

Thanks for the breakdown and explanation; I was one of those nervous return-to-running runners that have constantly tried to stay in Z2, but because I am 6ft 255lbs, running at a 13:00 min/mi pace keeps me at Z3 heart rate, so I appreciate you saying it’s not always based on heart rates 🫡