The Very Best Way to Figure Out Your Zone 2 Heart Rate | TRIATHLON TAREN ZONE 2
ฝัง
- เผยแพร่เมื่อ 19 ก.ย. 2020
- Triathlon Taren does a heart rate ramp test to find out a friends zone 2 base training heart rate. By finding his zone 2 heart rate training zone he'll be able to build endurance and avoid injury.
Trainiac Gear: gear.triathlontaren.com
Subscribe to Triathlon Taren: / @triathlontaren
View the Best of Triathlon Taren: • Video - กีฬา
If you’ve got a tough time running in Zone 2 these tips will help th-cam.com/video/Sp7rZDAWgs0/w-d-xo.html
Just did my first 8 mile run. Average hr was 146. Pace was 16:45min/miles. But a few months ago my 2 mile 3 mile runs my pace was 19 min/miles. Definitely seeing that my hr is staying the same but pace is slowly getting faster.
I’m constantly getting passed in the trails and road by people going balls to the wall. But I just focus on the training knowing that I will reap the benefits later down the line.
Thanks for making these videos taren 💪🏻
This is so usefully! As a new triathlete, Bro-Science is my default mentality (you have to push yourself EVERY DAY to get results) and it's so hard to get out of that mindset, Specially with Z2 Training . You can't argue with what you just posted (science/facts/experiences).
Thank you!!!
You got me on this kick about 2 years ago and it did take me a while to figure out the kinks (not every SINGLE run is zone 2) but now I'm seeing results. At the beginning, I couldn't run without exceeding Z2... at all! Now. I can hold about an 8:30/mile! Not bad for Z2!
Great information!
This test needs to have its full protocol followed in order to be considered an insightful and valid data. If more than 65% of your lactate is disregarded the entire model falls down and this experiment should be considered invalid.
Yeah several things I would like to know if he 1) washed hands before the finger prick and 2) did he use alcohol wipes. Dr peter attia says both alcohol and sweat can interfere with readings. Plus there is a study on comparison of this lactate meter with others and the accuracy says its comparable to other models of same and double the price.
Hahaha love the lab coat Taren. Great stuff man!
Fuckin' Taren....in a garage in Canada, in a god damn lab coat, pricking some guy's finger as he rides a bike.
Now I know his main pain killer and recovery secret is pot.
So freakin funny... well said. Read this about 4 times and burst out laughing every time. Thanks! Going to mark this somehow so I can come back and enjoy.
Lactate numbers are like population numbers for a city.
The absolute number doesn’t tell you want actually happened.
If the population of a city goes from 1.8M to 1.1M, there are two variable that need to be considered. Those moving into the city and those moving out of the city.
A well trained athlete can use a lot of lactate as fuel… thus an increase of lactate production and a lower lactate concentration in the blood can both be true.
When I first started using, I had the same thought as you (this must be wrong), but then started taking multiple samples and several workout sessions.
Our energy system is often more complicated than we realize and is absolutely fascinating for me to study and begin to understand.
I’m about to hit 1 year of training and did an easy 2.5 hour ride on the trainer yesterday at 200-215 watts @ 90rpm. HR averaged 111BPM. Really looking forward to what this turns into later turn the line!
I have neglected zone 2 Training for many years. A good year ago I did a incremental stress test in a lab and detected my first Turnpoint for running (~145bpm). This was around !6:40! per km (I was able to run a half-marathon at ~1:35:00). But I really sticked to it and started to run at ~140bpm over the winter. This year, with less km in my legs I think that I could go way faster over the HM distance. Unfortunately there is no race to prove it
Do you have link to download the hr calculator?
Hi taren why did you switch bike?please tell us your new deals with canyon bike?
I am running at 135beats per minute and i feel like i am not even training😂, gonna keep going and see what happens
MD MA Some people have higher Heart rates!
I feel the same as you. 135 HR is like a RPE 3/10. If I just go for a “comfortable” run my HR is 145+ bpm. My Garmin says I’m at threshold and I am barely sweating.
Hey Taren, you remember the core workout you posted? The one where you said if you get to 30 seconds per round, you can move on to core 2? Well I'm happy to say after a lot of work I'm now at 30 seconds! Could you perhaps post a video showing core 2 on please?
I really like that core work out as well ready for the 2nd one for sure
I've switched to MAF for my running, (
What is MAF?
Hi Taren, wondering what's your opinion about Trainerriaad structured training plans?
This guy is selling his own training platform.. what do you think?
Does lactate concentration increase directly from not being able to take in enough oxygen for aerobic metabolism?
What is it exactly that makes you run out of breath with increased intensity?
I love low heart rate training it’s relaxing and I don’t feel like a battery at 1 percent for the rest of the day on days I don’t have school imma just chill on my bike for like 8 hours
Hi taren and traniacs! I am italian and just hope my english will be understandable. :p I have a question: I have always ran in my zone 2 but now, as i am trying to improve my tecnique, i am also trying to improve my cadence at least above 150. This make my Fc a little bit faster and it is more difficult to remain in zone 2. Do you advise me to slow my cadence or to try the same? (I am 35 old, tall 191 cm and 77 kg weight. My zone 2 shoul be above 140-145 and just today was difficult to keep it between 140 and 145 but i did it :)
Shorten your stride?
Yes actually I also think it coul be the right thig to do
Just do a standard 20 minute ftp test as it is reliable and costs nothing, figure out your training zones from the ftp test. And no, don’t waste your time always worrying that he may creep into zone 3 for a little bit.
Hi all, I want to share my experience on sub L2 training. I´m 47 y.o. so my L2 limit is 180-47=133bpm. All right, one week ago I ran for 1 hour at 144 bpm, just above L2, and it was a wonderful experience! I ended like if I didn´t run at all. Las Monday I tried with the L2 limit and ran again for 1 hour below 133bpm. One of the worst experiences of my life (running of course!). I started to feel pain in my knees and also in my toes (I wasn´t feel that ever before). I think that I started to run pushing the brake and that creates a general unbalance in my posture. I also increased my feet contact time with the floor by 20% (from 225ms to 275ms) which highly increased energy dispersion. I was able to maintain the pace but my step length decreased by 15%. The thing is I believe my natural L2 threshold is 144bpm today! (in my current fitness state). What do you think? Thanks!
As your fitness improves your heart rate will drop and running in z2 will be easy for you.
Did your cadence change in the fast and slow run? My guess is that you plodded and pounded your way running slow, but used a quick cadence for the fast run. "Brakes", "increased foot contact", 'knee foot pain" "increased step length" all symptoms of poor form. Just as he said at the end, "You are not a special flower" in regards to your heart rate. It sounds like you need practice at how to run slow while maintaining a high cadence and stop pounding your body on "easy" runs.
Zone this, zone that. I rely on my lactate threshold. In other words, depending on what I am doing and what the outcome I want, when I start feeling knackered I cut back a bit. I am nearer 70 than 60 and it comes to us all. Having said that I have always pushed myself but by the same token listened to my body and believe it or not without all the technology and experts advice I made progress.
Also, your zone 2 will change as your fitness changes. Doing the test is only good for that point in time.
@@davidpeters7447 Seems I am not the only one that uses feel
www.cyclingnews.com/news/pogacar-rode-without-power-meter-or-computer-for-la-planche-des-belles-filles/
@@davidpeters7447 is that the case or will you just be able to do more in that zone for the same hr? I thought that zones were a % of your max hr which doesnt change...in fact it only decreases as you get older.
Joshua King when I am really fit if you use basic zone 2 calculations then I am running to hard. If I am really out of shape, then I am running to easy. As your heart gets stronger you pump more blood with each beat. If you are in really good shape (I am talking 100 mpw when running), then with a MAF calculated heart rate, you are running too hard. Sage Canada’s even mentioned this.
Don’t get to hung up on trying to be precise with your zones. Zone 2 is easy. Learn what easy is without having to rely on technology.
@@joshuaking1194 your zones change depending on your current aerobic and anaerobic fitness. You don't necessarily need a lab test every time to gage it though, for example here is a test you can do on your own to re-base your aerobic threshold, ie the top of your zone 2: www.uphillathlete.com/heart-rate-drift/
Good stuff Taren! I will run my 10 miles in zone two tomorrow.
I’m a z2 convert!
Great video Taren, something like this has been on my "to do" list for a while, time to sort it out rather than just having vague HR zones. I'm really not a fan of needles though :)
Finally....excellent explanation. And PS TrainerRoad constant sweetspot BS will cook you over time as you are constantly in the dead zone- not slow enough and not fast enough. So all you end up doing for the long haul is overtraining, building cortisol and stress. All national team level endurance sports these days use 80/20 like Taren recs.
So you are saying that The coach Tom Schwartz from Tinman Elite has no clue what he is doing?
@@davidpeters7447 r they Trainer Road?
scooter C point being that you can possibly do better with minimal VO2 Max type training.
@@davidpeters7447 Not according to Bilat, Seiler, Noakes.and most PhD physiologists. But whatever. Do what you want. Stay in the dead zone, black hole or whatever most phsios call it(threshold). Cool with me
scooter C and whom has Noakes coached. Extensive VO2 max training can be counterproductive if you are what is considered an endurance monster. Read the Science of Winning which was in depth studies of the Olympic Australian swimmers. They noticed that many swimmers had to be given minor doses of VO2 Max intensity, otherwise they regressed.
Tinman elite has some of the best US distance runners and his bread and butter workout is 1km intervals at 10k to 12k pace which is well below VO2 Max. VO2 Max training is over rated.
Only 2 bike sessions a week though?
you need to take blood not shell liquids or sweat
I have a max heart rate of 204 bpm when I run and regularly get it up around 190 when doing threshold or hill efforts. Is this a bad thing? Does anyone else have the same high heat rate? I'm nearly 40 years old also
Hahaha the white suit
Well for 140 bpm looks like I'm going to be running 9 min ks. Anyone fancy a walk?
I can literally run at 6mim x km -3:40 xkm at the same high hearth rate...
My question: Is the average heartrate the important parameter - or is the heartrate not allowed to jump over (in my case) the 135?
My take is average. Just don’t let your max go to high over. I see no reason to walk or shuffle up a hill.
Those lactate scores are so inaccurate, useless tbh. the VO2 seems the same, significantly increase was earlier I'd say... so not enough accuracy to count for anything
I can’t even stay under 140 on a brisk walk what am I supposed to do walk my runs?
Honestly...yes. Took me a long time to wrap my brain around it...and it sucks having to walk. I would consider a "walk/run" approach if walking fast sucks that much for you.
Actually, yes. For the first few months, you'l walk/run/walk. Then, you'll start to be able to verrryyy slowly run the whole thing. Then you'll run. Then you'll run faster. Zone 2 is about increasing the number of mitochondria in your muscles. So keep doing it! Let those little guys keep multiplying! You'll be super grateful you did.
Don’t waste your time and just run.
@@davidpeters7447 That is how you get hurt....people who are heavier need to be careful as all get out unless they are under supervision of a coach. I know many heavy overweight runners...the ones that didn't follow sage advice all got hurt..and badly. The people I know who followed no pain no gain are now paying for it 20 years later with medical issues compounding. You have one body..don't be a fool.
Trepidati0n people still get injured using a coach. Running has impact. I do agree on getting people to run easy but to say to walk up a small incline is not going to prevent injuries.
dude your base measurement is wrong. You should've taken multiple samples if you really saw 1.4 mmol/dL at rest. That's way too high.
Too many ads for a first time viewer.
1st
@Savage Poet lmao!!! That just made my day!
That data is so bad XD Quite far fetched to say "everything points to" anything.