วีดีโอ

You dont need heart rate. You need to understand your body. I'm sorry, but unless you go into a lab and have everything tested... we are guessing.

When I don’t get good sleep my run suffers.

I really don't understand why this subject is not discussed far more often. My understanding is that Zone 2 maximizes the amount of blood pumped with each beat by enlarging the heart chambers, whereas HIIT mostly only makes the heart thicker. It seems the heart is by far the most important adaptation from Zone 2 but hardly anyone ever talks about it. Can you share some research links that show clearly that Zone 2 makes the chambers larger versus HIIT making it thicker? I can't find any comparing eccentric hypertrophy that isolates Zone 2 and HIIT, only mixed training.

Hahah, I have the same problem with not being able to walk nor run in zone 2. I started walking with a weighted vest around 25-30 pounds and that has helped get in and stay in zone 2

This is the worst video i have ever saw in my life! Acting like you’re gonna give some kind of answer a out cadence and heart rate. Bunch of ‘ i don’t knows’ and talking like you’re drunk for god sake!

Thanks for clearing up the differences! I will continue with MAF!

What a great analysis of what happens when we start MAF and that heat rate will be low for the walk and high for the jog but SO elusive of that targeted zone!!

Sub-19 is now easy for me. Sub-18 is gonna hurt like a f*king b*tch. But I'm not gonna die, and I'll be proud afterwards. Start faster than goal pace, then steady-up and manage the course. Go all-out in the last 1000-1500 meters.

I don't think you calculated the zone 2 heart rate correctly. Here is the formula: THR = [(MHR - RHR) x %Intensity] + RHR. You didn't consider the rest heart rate, which making you heart rate zone inaccurate.

Do what u want. Heart muscles ligaments. Hills runs and a bowl of lentils cause I’m broke mean I can sleep!!! Worth it for that. Why do u run? So I can get more than 3 hours sleep

That sucks. Hope u r well. The coffee machine at the service station is my motivation. 3km walks to and from..run the hills.

I use MAF because it's easy, and I think easy is best for most runners out there. Everyone seems to have their own way of calculating zone 2. Do you use HRR? How accurately do you know your max HR? 220-age? Is it 60-70%, or 65-75%, or something else? Do you need to know your lactate threshold? I get different ranges with each calculation, and no one seems to agree what's best MAF is simple. 180-35 gives me 145, and I subtract an extra 5 since I'm just getting back into regular running after like 4 years of being super inconsistent. I'll bump it up if I'm consistent for a while and happy with my progress. So 130-140 heart rate range works for me. If I ever decide to go pro (and I won't) I'll use a more scientific method.

Loved the first tip

Upper limit of Zone 2 is up to the aerobic treshold. Calculating is nice but testing it is the only way to go if you want to know your zones. Knowing your aerobic and anaerobic tresholds this is what you need. And can be different for different kind of sports. Maximum heartrate is almost impossible to know. Based on levels in the blood or oxigen is the only way you can say this heart rate or power output is the same as the lactate (for example) for given intensity at that given time. Al the rest is guessing in my view. Sorry my english is not the best btw!

I like zone 2 but as percent of lactate threshold. It’s hard to run in zone 2 by max HR because it’s so slow and boring. 11 minute miles are brutal.

Hello i feel just like normal am a soccer player i got a meniscus tear 4 months now but i feel a little pain in meniscus please what do u recommend me to do to fully recover

Brown Sandra Wilson Cynthia Thomas Sharon

Super helpful. I was so confused between the two. You really cleared things up. Thanks

I have anxiety, and I run 23:57 5K, and I usually get overwhelmed during the race and I get really worried before the race, thank you for the advice

I am just now learning about MAF. With my age my MAF is 143. I have been consistently running 5-8 miles at a 9:30 pace while my heart rate stays around 159-163. Would it be ok in your opinion to make the majority of my runs in the high 140s, having the base I do now perhaps?

I wish i could just run a 5k every of the rip but my shins will turn to jelly

Thanks for the calculator

Yup… more confusion

This video contains a lot of incorrect information, unfortunately.

Been watching running/glute vids for the past hour - this is the best explanation so far. Thank you.

Don’t record a video until the damn dog shuts up

I use HR (using my wrist pulse) to educate me about perceived effort. Then, often throughout the walk, I recite a poem to to check my effort. If I can't finish the first line in the poem, or I stumble through the poem, I know I'm working too hard. Then I check my wrist pulse for feedback. Works for me. But as I understand it, this is essentially how rpe is done.

thank you for the information have been struggling for a while cause it's even gave me a headache, keep up with a good content bro thanks again🤟

Great information

I am 57 and trained but I can not hit 123 HR, this is walking. Any ideas??

I know this is an older video, but it was really helpful in my understanding the issue. I have a rare condition called MINOCA, where spikes in blood pressure can cause heart attacks, though I'm young, fit and healthy. My cardiologists approved my ultra running, saying they'd rather me continue with low intensity training instead of switching to faster shorter training. They also said the running gives me a healthier body and stronger heart, which can better withstand a future heart attack, and recover faster. (I was fully recovered in 5 weeks after my first minor heart attack, they believe due to my running. ) I embraced their advice, though i didn't fully understand it. 😂

It's best to do a lab lactate test if you're serious about it. This will show you where your LT1 and LT2 are, so your MAF or zone 2 training should be at or below that LT1 HR. For me, MAF is slightly too high for my LT1 (138 bpm vs. 130bpm).

Bike. Easy any zone

I think that you are supposed to subtract your resting HR from your max HR. Then multiply the result by 60% and 70%. Then add those results to you resting HR.

Save time by dumping your girlfriend and using that time doing MAF. And you'd save a lot of money.

Adding onto my own comment: cross-training and biking allow you to build your zone 2

To add another point on this interesting discussion; personally I have taken lately to incline walking (steep, long inclines) as a way to train in zone 2. I also have been in zone 3 a lot, which does take more of a toll on my legs. Incline walking allows a more gentle cardio and builds strength

Very important video for me, provided many answers to questions I had to why my cardio training wasn’t going well. Thank you so much Sir 🫡

Just increase your cadence by shortening your strides, you can actually run very slowly, to keep that HR low enough. I run in minimalist sandals/vibram 5f so I'm forced to do that, but you can probably do that in any running shoes.

Man i have the same problem. I run for 1 year lmfao. Have 30 years old. And when jogging my HR goes to 150bpm at 7:30min/km pace. When walking hard 110bpm. Have 90kgs maybe is because im too heavy.

i think its time to give up coffee. im generally fit but damn my heart rate is just so high but not even out of breathe. cheers

This was helpful. Thank you 🙏

If you’re doing 3 days of intense training, would an additional 3 days of low HR training be counter productive to your recovery?

Is a cyst meniscus very serious? Got an mri 8 months ago and the mri couldn't detect anything on my left knee yet i have a cyst around my left knee . I am going to go fu€king insane if i dont get back to running, its been 7 months since i stopped running. There must be a way to heal this BS without surgery 😠

I'm a pretty muscular, beefy guy. Broke my ribs a little over a year ago, then got covid. I also cannot jog or run without my heart rate going way above zone 2. This had led me to the treadmill using the incline at low percentages. It allows me to perfectly adjust and maintain my target heart rate zones. The only downside is I don't get the sunshine lol.

why do you play with guessing one's max heart rate when you can just look at it doing a hard high intensity intervals session? This is the thing: the more numbers you guess, the less accuracy you'll have in calculating HR zones. So, if you can objectively know your maxHR and rest heart rate (and thus heart rate reserve, which is maxHR-RHR), use both 2 to calculate HR zones and you'll probably hit a better guessing than if you were only calculating them by just using your rest heart rate and a theoreticall maxHR based on whatever this formula is doing. Know your rest heart rate (RHR), know your maxHR, and use this: RHR+(X%(maxHR-RHR)), where "X" is the percentage you want to know

Heat also affects the heart. On hot days expect more cardiac drift. And PRs are more likely in cooler temperatures

F*^* man I’m trying

Most runners think of running as a "sport" - it can be a sport for some people and it can be a part of a sport for others - but for many others it is just some activity that humans do , were actually born to do as part of having a human being.

Very helpful.. butg what do u think like peter attia says 70 80% but other people say 60 70% is zone 2...