I’ve watched the resting heart rate video and now this video on training zones and these are the running principles I’ve used since I started running in my teens. I’m 69 years 8 months with a resting heart rate between 46 and 51, so great from this perspective. But, I had to switch to Concept2 rower and Concept 2 bike ERGs due to plumbing issues in my legs (arteries). I miss running and I get a melancholy feeling every time I see a young runner breezing by me while I’m on my walk, especially a runner with good form. I’m a runner. In my mind, I will always be one. Thanks for these excellent videos. I’m killing it on the rower and building up my base for a mid-September medical exam. Plan to do some Zone 4 stress testing at Mayo. 😂
I bought a Polar watch, so I am using their Half Marathon running program. It is a lot of zone 2 training and I was thinking of quitting and trying another program because I didn't think that I was running hard enough. After watching your video I guess I'll stick with it. It is very difficult running in zone 2.
thanks for the helpful video - i’ve been looking for content that lays out heart rate zones clearly for a while now. i’m 28, training for my second marathon and trying to focus more on incorporating zone 2 workouts. i followed a plan last marathon but didn’t pay much attention to the heart rate zone / intensity recommendations. i wound up doing too many zone 4-5 workouts, injuring myself and doing lots of workouts on an erg bike. thanks for the video, definitely will be incorporating this knowledge into my plan!
Over training is really easy to do. I have gotten hurt during marathon training schedules a few times and never made it to the start line because of this. It's hard to go slow, Zone 2, for me and I tend to "hammer" almost all the time. Need to allow myself to slow down :)
I'm 53 (M) and I am starting back out on a running program after years off the track. I was thinking a month of zone 2 training five times per week. Then add in zones 4 and 5 one day per week. After a month of this, I can reflect on the effect on my body then, set a new program going forward. Sounds easy, injury free and allows my body to get used to the idea of higher workloads when its ready to rock n roll :). Happy to hear your opinions!!
I appreciate you sharing such an informative and helpful video, Matt! I learned so much from you and I'm confident it will help me during my next running session! God bless you and good luck!
Thanks for this, I hear many fitness and exercise Physiologist talk about what zone to train, but none never explained to my understanding. Again, thanks, I'll listen to you more, I never listened before
As a 51 year old I run a 10K mostly in zone 5. Yesterday since I had not been running for a while because of 2+ months of knee rehab (which fixed my pain) my max heart rate was 177 and average was 160 for my 1 hour ~6.65 mile run on a treadmill. When I cycle (3 to 5 hours once per week) with my wife that is mostly in zone 2 and 3 as I am always ahead of her. Inline skating I am in zone 3 to 5 usually for 1 hour 3 times a week. My resting heart rate is in the upper 40s to mid 50s.
You do not run a 10k in zone 5 becaue this is impossible. You might touch zone 5 a couple of times but on average the highest zone you can run for 1h is the upper end of zone3. This is not about discipline, it is about human physiology.
@@TheSandkastenverbotI have graphs on my polar fitness watch with chest strap showing ths. However I think I see your point at the same time. When I said mostly I meant zone 5 was the most time of any zone. I am looking at one training session from last year of 8.86 miles and 34:08 in zone 5 33:55 in zone 4 for an hour and 15 minute run. I always do a 5 minute warmup and 5 minute cooldown which is the bulk of the remaining time. I had a 158 average for the run as a 51 year old.
@@TheSandkastenverbot Okay, after looking further into zones and online calculators I believe my watch very much underestimates my maximum heart rate. And as a result my zones are pushed too low. My current maximum heart rate at age 52 is between 179 and 181 (if I trust my Polar H10 sensors and belts).
My goal is extreme longevity. I average about 8-10 hours of Zone 1 training per week (walking and hiking). However, after listening to Peter Attia's podcasts, I think I'm going to eventually add 30 minutes of Zone 2 per week (jogging) and 4 minutes of Zone 4 per week (8x 30 second sprints).
I agree. I am trail running about 6 hours a week in zone 2 and blasting at high intensity a couple of days a week at the ends of my workouts. The sprinting sure makes you feel good, releasing happy brain chemicals too.
I’m 47 and just getting started on my fitness journey. I’ve gone from 337.8 pounds down to 303.2, so I’m still significantly out of shape. In what zone should I be working out to maximize fat loss? I keep seeing different answers and want to do my best to be in the right zone to maximize my exercise efforts and get this weight off for good!
Which heart rate zone do you think is best for increasing the size of the heart's internal diameter and stroke volume, opposed to only a thicker heart? Zone 2 Steady State 60-70%, Zone 3 Tempo 70-80%, or Zone 4 Threshold 80-90%? There is too much debate on this subject between experts such as Maffetone and San-Millán saying Zone 2, Pavel and Joel Jamison say Zone 3 and 4, Galpin and Gibala say Zone 5.
I have only personal experience but i give blood plasma every 7 months of so and they always remark on how much faster it pumps out of me than everyone else. I am a Dogwalker (have been for over a decade) and I bike for transportation. I spend hours in Zone 1/2.
Expanding the diameter isn’t really possible, only making the muscles of the left ventricle stronger and bigger by hypertrophy. The heart tissue does not grow with mitosis and the only way to make it stronger is hypertrophy. If that’s what you’re referring to.
At 54 my MHR is 166. I routinely get above 150 while trail running and mountain biking. That would put it at around 92% of MHR. In fact, I can't even climb a hill without it spiking like that. Been running for 12 years. Not really an 'athlete' and I've always been on the slow end. Marathon time was 4:20. Best 10k was 49:50. Fastest mile was 6:20. Did a 30-mile trail run (over 3,000 feet of vertical gain and 3,000 of loss, hilly, uneven, rocky trail) in 6:30.
My max HR estimate is 142, yet I routinely exceed 160. In fact, I continually work out at my estimated HR of 142. The estimate does not work for everyone.
So you're 78 years old? A high heart rate means you need to develop your aerobic capacity more by doing more low heart rate training. What's your HR during a brisk walk?
I am now training for Half Marathon this September and a 10k fun run in October. I always train late in the morning in a shaded area in my location. This video is a big help on my journey to 🏃♂️ thanks 🙏
Super informative video. I'm a beach volleyball player who wants to improve my overall endurance and speed endurance. I think the polarized training method is the best one for me, but it's still tricky to determine which is the most suitable one
Hey sir! Love your channel man. What zones would you recommend to focus on for someone trying to train and prepare for special force operations? Thanks hope to get a response !
I think it's easy to dismiss walking as exclusively Zone 1, but it doesn't have to be. A fast walk with plenty of arm movement can easily get me in Zones 2-3. If anything, I have to really concentrate on keeping it slow to walk in Zone 1, and even consistently staying in 2 requires holding back a bit. Having said that, I'm very glad to have come across this video. I started exercising last September (I was *completely* sedentary prior to that), and lately I've felt like I'm wearing myself out, but making little progress toward my fitness goals, which are centered more on body composition than weight loss at this point. This pretty much confirms what I suspected, but didn't have the vocabulary to express: I was spending way too much time in Zone 3 (think in terms of hours a day, not minutes.) I love my Fitbit, but it does encourage you to always increase your active time, and I've learned that the best way to work out isn't necessarily to constantly push yourself to do more of the same thing. Sounds counterintuitive for a workout to be both tiring and not enough of a challenge, but there it is: I was exercising more than ever, sleeping poorly, feeling moody, and still stuck at "skinny fat." That's an improvement over just plain fat-fat, but still not what I was hoping for. I'm adding resistance work and HIIT to break out of this pattern. It's definitely a departure from my comfort zone. The resistance work is fun, but 30 seconds of jumping rope took me back to feeling like I'd just gotten off the couch for the first time in my life, which is, of course, why I need to continue to do it!
I train everyday in zone 3, no problem at all in recovery, good to go after 1 to 2 hours of rest and is completely fresh the day after and I can still do zone 5 interval like a beast.
How would you approach this if the race includes carrying 32lbs of weight? Over 6-9 miles? Around 8-10 min mile pace. I Fully understand training with bodyweight but with such additional weight stress on the bodyweight we should focus more on zone 3-4 to build a stronger leg strength? Whats your thoughts. Thanks
Very informative vid, I had taken sprint training and was training 4 times a week, getting to zone 5, 7 times per session. But been away from training for sometime means I'll be 'warming-up' for a couple of weeks in zone 2 and 3 before going back up again.
Nice breakdown, I just picked up some gloves again and I'll be teaching muay thai and wrestling, should involve a good amount of live wrestling for maybe as long as 5 minutes at a time several times throughout class and occasionally boxing with them (though I'll make sure nobody is getting too intense)
Greetings from Europe. I have to run 3000 meters in 12 minutes (it's testing for special forces). Can you help me with advice? I recently found your channel on youtube and l'm learning a lot. I bought a heart rate monitor and train regularly. Otherwise, I'm in very good shape, but I have problems maintaining speed after approx. 1 kilometer.
You need to do basically what he says. Do aerobic zone 2 work most of the time and 1-2 days a week, go faster into zone 4. Use heart rate reserve method for the zones as it's far more accurate.
My sport is soccer. I have been doing a polarised plan whereby I do Zone 2 on treadmill nearly every day and the polarising comes from my higher intensity matchdays. Is this a good plan in your opinion Matt?
I have been making slow gains over the past 4 months. I started just running 1k to see if I could do it without stopping. I ran every other day, and could complete 1k after 1 week. I then did 2k, then 4k. When I could do 4k at 20 minutes, I started adding weights to a weight vest. 1kg every 3 runs. I'm now up to 14kg, and doing a 5.2k (that's the distance around my block twice) in 28 minutes. My goal is 15kg, 5k in 20 minutes. So far, I have been just pushing myself until it's uncomfortable, and I need to push myself to get to the next marker. Not so hard that I feel I want to just quit, but at a point where I'm like "Just a little more and you're done..." over and over in my head. This has gotten me to this point, but I got a Polar H10, and it says I'm in the RED. In zone 5, ranging from 157-180bpm in a gradual incline. I figured, for sure, I'd be in Zone 4, edging into 5, but to see I'm end to end in 5, makes me worried about my heart. At the end of each run, I walk it off for about 10 minutes, then I do a 240m sprint (with the weights). My goal is 30 seconds, but I was very happy when I broke 1 minute. I hit a block at 48 seconds. I just can't seem to get past that. The last 4 runs have all been 48-55seconds. I honestly thought I was training correctly, until I get that monitor. Now I'm questioning everything.
First off i wanna say I’m a decent runner in terms of times 18:42 5k 5:10 mile but on almost every run I do my heart rate is in the top zone. Should I be concerned?
Hey, Coach! I am trying to read more literature on aerobic and anaerobic training. What bothers me most is that I cannot understand the different adaptations that HIIT training brings vs LISS or zone 2 training? It seems that both of them are equally good for mitochondrial growth, capillar density and heart health. But why we cannot prep for marathon using only HIIT? I know there were some legendary guys who did this pretty successfully but can you explain this deeper? Thank you!
There are a few problems with training for a marathon with HIIT. One is that HIIT preferentially improves anaerobic enzymes and anaerobic capacity. Also it’s very fatiguing so it would be tough to get enough training volume. Plus the specificity is very low to slower race pace running. So it wouldn’t carryover as much to improving running economy at race pace. You really can’t get around volume when it comes to training for an aerobic event.
Max heart rate is when you start feeling dull or sharp pain in chest area, shoulder, under ribs cage, and etc., after just very few minutes on the target speed. Some people wouldn’t reach this because their lungs are weaker than heart (although they will feel dull pain in this case too); for some other weak people it could be even 220 minus double-age; this rule is limited to healthy people (without heart diseases, blood pressure issues, etc.) For example, for me, 160 bpm is not max, in my 58 age. Also, I run or do rucking around local park, with flat area and downhill (zone 3 - zone 2), and uphill (up to zone 5), as my watch says; 30% in zone 2, 52% in zone 3, 14% in zone 4, and accidentally I can reach zone 5 if I try fast uphill. 4.2 miles, 1 hour 10 minutes rucking with 35 Lb backpack. And these numbers go down with training: I was in zone 5 when I just started; now, I try uphill hard, but still in zone 4. BTW I forgot to mention that your muscles are pumping blood too, helping your heart. My legs became stronger, maybe that’s why I am not in zone 5 with this.
Hey, this is great, really clear and well explained. I'm training for tennis (singles)... explosiveness is definitely a key attribute but also requires a decent base for long 3x set matches that can last a couple of hours. Any thoughts?
I can't speak for someone your age and physical condition but for a sixty year old man it's nearly impossible to stay in Zone 2 while running. I'm either high Zone 1 at a brisk walk or low Zone 3 at a trot. I prefer a step mill machine at the gym. I can move my heart rate up or down by two or three beats at just the push or a button.
im training to build more aerobic so zone training, but also want to train to become a good sprinter for my soccer games once a week. what type of training do u recommend for each zone?
Very informative video! I am a basketball player trying to improve my endurance. It feels tricky to determine which heart rate zones to focus my training on, as effort intensity varies so much during a game.
Yea. I should make a basketball conditioning video. There's a large anaerobic component, so you'll really benefit from zone 4/5 conditioning work. But you also want an aerobic base. You don't need long distance endurance though so it may be more beneficial to get that aerobic base in the form of longer aerobic warm-ups, cooldowns, and recovery sessions between harder training days.
I like that your videos seem to be fact- and science-based (like when you pulled out that giant training book LOL) and not just some sounds-right woo-woo. You should do something to dampen the echo in that room, though (but please oh please don't start hiding behind a giant microphone). 🙂
"Usually pretty close" really screws you if you are one of those for whom usually isn't the case. When I tested it a few years ago, my max was 199, but the age test suggested 179. _Always_ do a test rathee than hope that you aren't one of the 10% or so with a significant variance.
What would you recommend for someone who just wants to improve overall health and fitness? I used to be a competitive athlete in high school and college but now I work and have a family and so with limited time I’m trying to get back into better shape again and just want to improve my overall fitness/healrh
That’s a great question and I’m not exactly sure. What it optimal is probably different for everyone. Most people can probably handle at least 1-2 interval training sessions a week. Beyond that it becomes a balance between how much you want to prioritize your hypertrophy training vs. conditioning how you use your training time.
Great video, I’m currently coming up with a 5K training plan and looking to incorporate 2 days of running currently then progressing to 3. Will try utilizing the pyramid scheme you mentioned here when putting it together!
Sounds good. The pyramidal training approach for a 3 day a week 5k run plan may look something like: Day 1: Zone 2 Steady State run Day 2: Zone 2 run with a few sets of 20 second efforts layered in. Day 3 Zone 2 for first half of run followed by 20 minute threshold effort at race pace.
I’m 40 and just did the Peaks Peak ascent with an avg heart rate of 173bpm for 4.5hrs. My heart rate has always been high during my long distance / lots of climbing but I don’t feel terrible. I feel like my max is higher than the 180 calculates for my age. How accurate are these DIY tests?
Do you mix zone 2 and zone 4-5 in the same workout or keep them on separate sessions? I sometimes do a 4 km zone 2 run finishing with 10 min. of hiit sprints. Could I gain more by splitting this into two sessions?
35, pretty sedentary for the past few years, trying to get in really good shape for basketball (playing 5-10 or so full court games in an afternoon) any suggestions for distribution?
I’m definitely not an expert on CrossFit training. So I’d just recommend to see if you think one of the zones is very undertrained. A lot of CrossFit workouts I believe are threshold or higher intensity so it may be beneficial to work in some zone 2 recovery/ aerobic work and build that base if it’s missing from your training.
I'm 65 and I have no problem exercising in zone 4 for a half an hour+ straight without breathing hard. I occasionally go into zone 5 and have stayed there for 20+ minutes without really breathing very hard. (Exercising on Masterclimber, measuring heart rate with Polar H9). My resting heart rate is usually below 60, sometimes below 50. Should I do progressive testing to see if my maximum heart rate is much higher than average for my age and then readjust the zones accordingly?
It’s weird same here. I’m 32. When ever I go for a light jog, I struggle to stay under 140bpm. At this point I’m already way over zone 2. In order to stay in zone 2 I basically have to walk. If I pick up the pace my heart rate quickly spikes into zone 5. But what’s weird is that I can sustain that for about a 5k. I don’t feel uncomfortable and my breathing is controlled. So not sure what the issue is. I am using a garmin chest heart rate monitor, I’m assuming it’s reading my heart rate pretty accurately. Unless my max heart rate is much higher then im assuming? I haven’t done the progressive testing to find out though. Might give that a try.
You could get a heart rate monitor such as a watch. Or you could count your heart beats over a certain period of time such as 20 seconds and multiply by 3 to find your heart rate.
Be me Takes break from cardio, only training strength and gaining weight for awhile. Now every time I run on a treadmill again, I always end up at stage 4 and 5 lol
I did my last half marathon in a constant 176-181 bpm... And I liked it Normaly I get to 165 often Idk my max heartrate, but Im 26 and I think its over 200
Trail Runner, 58 years old. The only problem I see is that for the 20-30 seconds in zone 5 intervals, my HR takes a while to get up that 90% and by then the 20-seconds is nearly over, and by the time I rest for 3-4 minutes, my HR has gone down to around 100. I am at 190 max rate now. So, I am guessing I need to run/sprint for 50-1:20 seconds and rest for 2-3 minutes? Any thoughts on this?
Can I have some advice please. I’m 47 and 13st 7lbs. I’ve been running for 4 months after loosing 70 lbs this year. Doing a weekly 5k race (25 mins) with 2/3 other runs, one long and a couple of fast short ones. My question is: in the 5k race my heart rate zone is around 5 but towards the end it gets to zone 6. My pace drops rather than improves and a few people pass me over the line. Should I do sprint training or just keep the heart rate in zone 4/5 for the duration. Thank you.
Something does not work with these advices. I have heard them many times. But consider this: I am fit, with low rest heart rate, but no super athlete. I have measured my maximum heart rate many times in many different ways, I know what it is, and it is pretty high. Fast walking, I am already at 65% max heart rate. According to your video, I should be running at 65% (Zone 2). Running very slowly (I could talk and sing aloud if I wanted to), I am at 80%. Running at an easily sustainable pace (Zone 3?), I am at 90% MHR. I run a 5K or 10K in an event (say twice a year) at 97-98 % MHR, keeping it up over the entire race, for up to 54 minutes in my last 10K. Supposedly, above 95%, we can't sustain the effort for more than a couple minutes, but I do it for an hour. I am 61, but all this was also true when I was 45 (with faster MHR). Why is my heart rate so much higher than what this video and many other references say? What is it that nobody tells us? Or is everybody simply repeating what everybody says so false information is perpetuated?
Maybe u r using a not very good device. U should compare the results from your device with a test for VO2max. The data he’s saying in the video r data from scientific studies. Sry for my english
I run 10k in one hour and my heart rate stays at my max heart rate as per calculation of (220 - age). So i guess i am doing wrong. If this advise of zone 2 to be given 60 70 percent of the excercise regime, most of the time i would end up in not running because to stay in 60 percent of max HR zone, all i have to do is walk. Please reflect upon my problem. Thanks in advance.
What happens if i spent 30 minutes in zone 3(5) with bpm above 170 up to 190.. at 37 years old... 5k running. 40 minutes total time. Im a beginner and i felt a pression hurt in the chest that night. 2 days later, i still feel it. Especially when i laugh or exhale all air. Any ideas?
6:51 Hello I don’t understand why at this part of the video you said if you have a anaerobic event coming up you may want to train at the much higher HR zones. Why? What is the thinking behind this?
I bought an apple watch and started running for the first time a couple months ago, my watch states that im in zone 4 90% of my run, which sounds bad according to this video? my 5k time is 32mins, theres time i run 10% in zone 5 and 80% in zone 4 and i dont really feel gassed. sometimes i even go for another 3k the next day. I didnt think anything bad of it until i started watching peoples videos on running...
It might be ok if you’re only running 5-10 miles a week, but you may run into problems if you try to scale up. I would try incorporating a few slower miles with a lower heart rate and see how it goes.
Any idea why all my training runs seems to be in zone 4…even my LSD runs. Don’t feel winded and can still carry on a conversation easily. Only my walks are in Z1.
If I have less than 2 hours a week for running and my only goal is to improve and be fitter, what should I do? I usually distribute these 2 hours in 3 runs a week, with every run being between 5 and 7k and approximately 70% in zone 4 and 20% in zone 5 (I usually run at 4:50m per kilometer). I know that this distribution is far from optimal but I enjoy pushing myself and getting tired running, and I don’t have the time for a 2 hour slow run in zone 3 or so. Does any of you have some suggestions?
Thank you!!!! Every video I’ve watched is so confusing!!! This was such a nice, simplified lesson. I’m running a half marathon in a week and a half so training is what it is right now but this will help me for future races!!!
I dont beleive is those ZONES anymore for max improvement. After months (years) of spending in 1 and 2, eventually I became good at running in those zones. Thats all. Not bad, but it is not my goal. Recently I do all my trainings at race-pace, exactly the race distance. And what happended? I became better and better at race-pace and race distance!
I can't run/jogg in Zone 2....usually it bumps to zone 3 within 2 minutes even at moderate pace of 11-12 min/mile. But I can keep up jogging in Zone 4 & 5 for hour or more. Don't know what's happening here, any insights?
same here, the zones are not the same fore everyone, tho only one who can show you is a sports doctor. But if you just started regular training, its kind of normal that your heart rate jumps up fast because of low Vo2 . In this case you could do run walk run or, thats my approach, crosstraining sessions with a bycicle, because its easy to stay in zone 2 with a bike.
I always wanted to run(jog) at zone 2 but ended up it always up to zone 3 after 1-2km (around 8mins pace) then zone 4 after 3-4km (9-10mins) , this is so frustrated to me as I had already jog very slow which my legs are tired with this pace (with comfortable breathing) . So I was wonder if this is not really apply to everyone? My HR spike very quickly, my usual hr is about 60-70, and during sleep the resting HR is about 52-55, but once I run, it spikes up quickly. For my recent HM, 62% of my HR was in zone 5 and 34% in zone 4, with avg 173bpm (slow pace 8:04/km). So I wonder, shall I dont care about the hr just run with "feeling" as long as I feel I breath all the way with nose, feel comfortable, then it consider my. "zone 2" ?
I’m training for 100k right now. I’ve run 3 50ks this year but most of my training is in zone 3. Wondering if I should change my approach and looking for custom training plans (just for marathon and I can adjust my distances for longer training)
I just got a garmin watch and have been running for a 2 years. It says when I run 4 miles that I am in zone 5 but i am not getting fatigued like im sprinting. I think I just have a naturally high heart rate.
I am also 27 and running 30 miles per week and did a 50 min 10k and can run over 10 miles in zone 3, but I literally cannot keep my heart rate below 133 if I am doing any sort of running stride...
When it comes to the long run what would you class that as in mileage? Also some times I feel tired and not in the right frame of mind to run is there anything you would recommend that would be a crossover to running
Long run is relative. For some people that could be 1-2 miles. For others it may be 12-15 miles. It’s just considered a long zone 2 run when it’s down at an aerobic intensity. If you don’t enjoy running you can do incline walking, swimming, rucking, cycling, etc
Think of your long runs in time not mileage. A long run would be anything over 60 minutes I guess. Sometimes the best time to run is when you're feeling tired! If you are genuinely tired though, you need to look closer at your sleep and nutrition and how much alcohol you're drinking. Zone 2 runs are also fairly easy so are perfect for when you're not feeling 100%.
All of this confuses me since I'm a fairly active guy. I have a mostly sedentary lifestyle but I do like to play soccer and workout. However, at 6ft 210lbs, if I go on a casual jog I end up getting into zone 5 and I'm there for a majority of the jog. But I'm not breathing super heavy, I could sing along to my songs, but it still says I'm on zone 4/5. I dont understand if this is just poor cardio or whats causing it? For reference, I'm 27. But if I'm playing soccer, my watch will say im at like 200-205 BPM for several minutes
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I’ve watched the resting heart rate video and now this video on training zones and these are the running principles I’ve used since I started running in my teens. I’m 69 years 8 months with a resting heart rate between 46 and 51, so great from this perspective. But, I had to switch to Concept2 rower and Concept 2 bike ERGs due to plumbing issues in my legs (arteries). I miss running and I get a melancholy feeling every time I see a young runner breezing by me while I’m on my walk, especially a runner with good form. I’m a runner. In my mind, I will always be one. Thanks for these excellent videos. I’m killing it on the rower and building up my base for a mid-September medical exam. Plan to do some Zone 4 stress testing at Mayo. 😂
My ex told me that I don't have a heart, so I don't have HR zones 🙂
🥲
Ask her for it back 👍
I love the internet! ❤
Hahaha don’t worry so
Much what your ex said. That’s why he’s your ex. :)
😂
I bought a Polar watch, so I am using their Half Marathon running program. It is a lot of zone 2 training and I was thinking of quitting and trying another program because I didn't think that I was running hard enough. After watching your video I guess I'll stick with it. It is very difficult running in zone 2.
zone 2 is no fun, i run in zone 3 with some 4 mixed in. i dont run for pb tho, i do it for the experience
Excellent video. I have learned more from this video than ten other videos on from other channels.
I take my HR to absolute max 3-4 times a year. I hate the process, but it has proven to be very usefull for my health.
thanks for the helpful video - i’ve been looking for content that lays out heart rate zones clearly for a while now. i’m 28, training for my second marathon and trying to focus more on incorporating zone 2 workouts. i followed a plan last marathon but didn’t pay much attention to the heart rate zone / intensity recommendations. i wound up doing too many zone 4-5 workouts, injuring myself and doing lots of workouts on an erg bike. thanks for the video, definitely will be incorporating this knowledge into my plan!
Over training is really easy to do. I have gotten hurt during marathon training schedules a few times and never made it to the start line because of this. It's hard to go slow, Zone 2, for me and I tend to "hammer" almost all the time. Need to allow myself to slow down :)
theres more to running than shaving seconds off a marathon
I'm 53 (M) and I am starting back out on a running program after years off the track. I was thinking a month of zone 2 training five times per week. Then add in zones 4 and 5 one day per week. After a month of this, I can reflect on the effect on my body then, set a new program going forward. Sounds easy, injury free and allows my body to get used to the idea of higher workloads when its ready to rock n roll :). Happy to hear your opinions!!
Hi Matthew, how much you spend for each day that you spend training on zone 2 and then on zone 4 and 5?
Hey, Im 53 as well so zone 2 is below 117... How do you train with such a low pulse?
I appreciate you sharing such an informative and helpful video, Matt! I learned so much from you and I'm confident it will help me during my next running session! God bless you and good luck!
Thanks for this, I hear many fitness and exercise Physiologist talk about what zone to train, but none never explained to my understanding. Again, thanks, I'll listen to you more, I never listened before
FANTASTIC! That was exactly what I needed to know. THANKS!
As a 51 year old I run a 10K mostly in zone 5. Yesterday since I had not been running for a while because of 2+ months of knee rehab (which fixed my pain) my max heart rate was 177 and average was 160 for my 1 hour ~6.65 mile run on a treadmill. When I cycle (3 to 5 hours once per week) with my wife that is mostly in zone 2 and 3 as I am always ahead of her. Inline skating I am in zone 3 to 5 usually for 1 hour 3 times a week. My resting heart rate is in the upper 40s to mid 50s.
That sounds like a one-way-ticket to stroke city. Wishing the best to you so that you can keep up for as long as you wish
You do not run a 10k in zone 5 becaue this is impossible. You might touch zone 5 a couple of times but on average the highest zone you can run for 1h is the upper end of zone3. This is not about discipline, it is about human physiology.
@@TheSandkastenverbotI have graphs on my polar fitness watch with chest strap showing ths. However I think I see your point at the same time. When I said mostly I meant zone 5 was the most time of any zone. I am looking at one training session from last year of 8.86 miles and 34:08 in zone 5 33:55 in zone 4 for an hour and 15 minute run. I always do a 5 minute warmup and 5 minute cooldown which is the bulk of the remaining time. I had a 158 average for the run as a 51 year old.
@@TheSandkastenverbot Okay, after looking further into zones and online calculators I believe my watch very much underestimates my maximum heart rate. And as a result my zones are pushed too low. My current maximum heart rate at age 52 is between 179 and 181 (if I trust my Polar H10 sensors and belts).
Great specific detailed information and advice! Thanks! So many videos talk only in generalizations.
My goal is extreme longevity. I average about 8-10 hours of Zone 1 training per week (walking and hiking). However, after listening to Peter Attia's podcasts, I think I'm going to eventually add 30 minutes of Zone 2 per week (jogging) and 4 minutes of Zone 4 per week (8x 30 second sprints).
I agree. I am trail running about 6 hours a week in zone 2 and blasting at high intensity a couple of days a week at the ends of my workouts. The sprinting sure makes you feel good, releasing happy brain chemicals too.
life isnt a mathematical equation
I’m 47 and just getting started on my fitness journey. I’ve gone from 337.8 pounds down to 303.2, so I’m still significantly out of shape. In what zone should I be working out to maximize fat loss? I keep seeing different answers and want to do my best to be in the right zone to maximize my exercise efforts and get this weight off for good!
try semaglutide peptides
Which heart rate zone do you think is best for increasing the size of the heart's internal diameter and stroke volume, opposed to only a thicker heart?
Zone 2 Steady State 60-70%, Zone 3 Tempo 70-80%, or Zone 4 Threshold 80-90%?
There is too much debate on this subject between experts such as Maffetone and San-Millán saying Zone 2, Pavel and Joel Jamison say Zone 3 and 4, Galpin and Gibala say Zone 5.
I have only personal experience but i give blood plasma every 7 months of so and they always remark on how much faster it pumps out of me than everyone else. I am a Dogwalker (have been for over a decade) and I bike for transportation. I spend hours in Zone 1/2.
Expanding the diameter isn’t really possible, only making the muscles of the left ventricle stronger and bigger by hypertrophy. The heart tissue does not grow with mitosis and the only way to make it stronger is hypertrophy. If that’s what you’re referring to.
At 54 my MHR is 166. I routinely get above 150 while trail running and mountain biking. That would put it at around 92% of MHR. In fact, I can't even climb a hill without it spiking like that. Been running for 12 years. Not really an 'athlete' and I've always been on the slow end. Marathon time was 4:20. Best 10k was 49:50. Fastest mile was 6:20. Did a 30-mile trail run (over 3,000 feet of vertical gain and 3,000 of loss, hilly, uneven, rocky trail) in 6:30.
My max HR estimate is 142, yet I routinely exceed 160. In fact, I continually work out at my estimated HR of 142. The estimate does not work for everyone.
So you're 78 years old? A high heart rate means you need to develop your aerobic capacity more by doing more low heart rate training. What's your HR during a brisk walk?
I am now training for Half Marathon this September and a 10k fun run in October. I always train late in the morning in a shaded area in my location. This video is a big help on my journey to 🏃♂️ thanks 🙏
Super informative video. I'm a beach volleyball player who wants to improve my overall endurance and speed endurance. I think the polarized training method is the best one for me, but it's still tricky to determine which is the most suitable one
Yea because you also still want to be agile and powerful
Hey sir! Love your channel man. What zones would you recommend to focus on for someone trying to train and prepare for special force operations? Thanks hope to get a response !
Can you please explain the 4 minutes on 4 minutes off technique? I don’t understand it…
As a 55 yo women my
Max heart rate is 165… I’ve been running at 130 to 145 Hr. 99to 115 seems so low but I’ll give it a go!!!
I think it's easy to dismiss walking as exclusively Zone 1, but it doesn't have to be. A fast walk with plenty of arm movement can easily get me in Zones 2-3. If anything, I have to really concentrate on keeping it slow to walk in Zone 1, and even consistently staying in 2 requires holding back a bit. Having said that, I'm very glad to have come across this video. I started exercising last September (I was *completely* sedentary prior to that), and lately I've felt like I'm wearing myself out, but making little progress toward my fitness goals, which are centered more on body composition than weight loss at this point. This pretty much confirms what I suspected, but didn't have the vocabulary to express: I was spending way too much time in Zone 3 (think in terms of hours a day, not minutes.) I love my Fitbit, but it does encourage you to always increase your active time, and I've learned that the best way to work out isn't necessarily to constantly push yourself to do more of the same thing. Sounds counterintuitive for a workout to be both tiring and not enough of a challenge, but there it is: I was exercising more than ever, sleeping poorly, feeling moody, and still stuck at "skinny fat." That's an improvement over just plain fat-fat, but still not what I was hoping for. I'm adding resistance work and HIIT to break out of this pattern. It's definitely a departure from my comfort zone. The resistance work is fun, but 30 seconds of jumping rope took me back to feeling like I'd just gotten off the couch for the first time in my life, which is, of course, why I need to continue to do it!
Thank you for the post ❤
I train everyday in zone 3, no problem at all in recovery, good to go after 1 to 2 hours of rest and is completely fresh the day after and I can still do zone 5 interval like a beast.
hell ya, zone 2 is for babies
How would you approach this if the race includes carrying 32lbs of weight? Over 6-9 miles? Around 8-10 min mile pace. I Fully understand training with bodyweight but with such additional weight stress on the bodyweight we should focus more on zone 3-4 to build a stronger leg strength? Whats your thoughts. Thanks
Very informative vid, I had taken sprint training and was training 4 times a week, getting to zone 5, 7 times per session. But been away from training for sometime means I'll be 'warming-up' for a couple of weeks in zone 2 and 3 before going back up again.
Hi! what is best zone or system for fat burning?
I have a video that discusses this topic: th-cam.com/video/wyA1oWJGRJc/w-d-xo.html
Nice breakdown, I just picked up some gloves again and I'll be teaching muay thai and wrestling, should involve a good amount of live wrestling for maybe as long as 5 minutes at a time several times throughout class and occasionally boxing with them (though I'll make sure nobody is getting too intense)
Greetings from Europe. I have to run 3000 meters in 12 minutes (it's testing for special forces). Can you help me with advice? I recently found your channel on youtube and l'm learning a lot. I bought a heart rate monitor and train regularly. Otherwise, I'm in very good shape, but I have problems maintaining speed after approx. 1 kilometer.
You need to do basically what he says. Do aerobic zone 2 work most of the time and 1-2 days a week, go faster into zone 4. Use heart rate reserve method for the zones as it's far more accurate.
My sport is soccer. I have been doing a polarised plan whereby I do Zone 2 on treadmill nearly every day and the polarising comes from my higher intensity matchdays. Is this a good plan in your opinion Matt?
I have been making slow gains over the past 4 months.
I started just running 1k to see if I could do it without stopping. I ran every other day, and could complete 1k after 1 week.
I then did 2k, then 4k.
When I could do 4k at 20 minutes, I started adding weights to a weight vest. 1kg every 3 runs.
I'm now up to 14kg, and doing a 5.2k (that's the distance around my block twice) in 28 minutes.
My goal is 15kg, 5k in 20 minutes.
So far, I have been just pushing myself until it's uncomfortable, and I need to push myself to get to the next marker.
Not so hard that I feel I want to just quit, but at a point where I'm like "Just a little more and you're done..." over and over in my head.
This has gotten me to this point, but I got a Polar H10, and it says I'm in the RED. In zone 5, ranging from 157-180bpm in a gradual incline. I figured, for sure, I'd be in Zone 4, edging into 5, but to see I'm end to end in 5, makes me worried about my heart.
At the end of each run, I walk it off for about 10 minutes, then I do a 240m sprint (with the weights). My goal is 30 seconds, but I was very happy when I broke 1 minute. I hit a block at 48 seconds. I just can't seem to get past that.
The last 4 runs have all been 48-55seconds.
I honestly thought I was training correctly, until I get that monitor. Now I'm questioning everything.
youre too obsessed with numbers. just have fun.
and stop running with all that weight, youre going to wreck your knees on pavement.
First off i wanna say I’m a decent runner in terms of times 18:42 5k 5:10 mile but on almost every run I do my heart rate is in the top zone. Should I be concerned?
wow youre so fast. nobody cares
Faster than you
Hey, Coach! I am trying to read more literature on aerobic and anaerobic training. What bothers me most is that I cannot understand the different adaptations that HIIT training brings vs LISS or zone 2 training? It seems that both of them are equally good for mitochondrial growth, capillar density and heart health. But why we cannot prep for marathon using only HIIT? I know there were some legendary guys who did this pretty successfully but can you explain this deeper? Thank you!
There are a few problems with training for a marathon with HIIT. One is that HIIT preferentially improves anaerobic enzymes and anaerobic capacity. Also it’s very fatiguing so it would be tough to get enough training volume. Plus the specificity is very low to slower race pace running. So it wouldn’t carryover as much to improving running economy at race pace. You really can’t get around volume when it comes to training for an aerobic event.
Question: does this advice also work if you're unfit? A light jog will get me into zone 4 after 15 minutes.
Max heart rate is when you start feeling dull or sharp pain in chest area, shoulder, under ribs cage, and etc., after just very few minutes on the target speed. Some people wouldn’t reach this because their lungs are weaker than heart (although they will feel dull pain in this case too); for some other weak people it could be even 220 minus double-age; this rule is limited to healthy people (without heart diseases, blood pressure issues, etc.)
For example, for me, 160 bpm is not max, in my 58 age.
Also, I run or do rucking around local park, with flat area and downhill (zone 3 - zone 2), and uphill (up to zone 5), as my watch says; 30% in zone 2, 52% in zone 3, 14% in zone 4, and accidentally I can reach zone 5 if I try fast uphill. 4.2 miles, 1 hour 10 minutes rucking with 35 Lb backpack.
And these numbers go down with training: I was in zone 5 when I just started; now, I try uphill hard, but still in zone 4. BTW I forgot to mention that your muscles are pumping blood too, helping your heart. My legs became stronger, maybe that’s why I am not in zone 5 with this.
Very useful information. Thanks.
Hey, this is great, really clear and well explained. I'm training for tennis (singles)... explosiveness is definitely a key attribute but also requires a decent base for long 3x set matches that can last a couple of hours. Any thoughts?
such a helpful video, thank u so much!
I can't speak for someone your age and physical condition but for a sixty year old man it's nearly impossible to stay in Zone 2 while running. I'm either high Zone 1 at a brisk walk or low Zone 3 at a trot. I prefer a step mill machine at the gym. I can move my heart rate up or down by two or three beats at just the push or a button.
im training to build more aerobic so zone training, but also want to train to become a good sprinter for my soccer games once a week. what type of training do u recommend for each zone?
Very informative video! I am a basketball player trying to improve my endurance. It feels tricky to determine which heart rate zones to focus my training on, as effort intensity varies so much during a game.
Yea. I should make a basketball conditioning video. There's a large anaerobic component, so you'll really benefit from zone 4/5 conditioning work. But you also want an aerobic base. You don't need long distance endurance though so it may be more beneficial to get that aerobic base in the form of longer aerobic warm-ups, cooldowns, and recovery sessions between harder training days.
@@TheMovementSystem thanks for the suggestions, I really appreciate the content you deliver. Keep it up!
@@TheMovementSystem I'm a kickboxer, so would 10 k runs in zone 2 be waste of time? Should i mainly do sprints in zone 4-5?
@@TheMovementSystem i did a lactate threshold test and mine was 173. It says my zone 2 is 152-164 BPM. Can that be true?
I like that your videos seem to be fact- and science-based (like when you pulled out that giant training book LOL) and not just some sounds-right woo-woo. You should do something to dampen the echo in that room, though (but please oh please don't start hiding behind a giant microphone). 🙂
If you work only 20-30 secs at 'zone5' and rest for 3-4 mins you'll never actually get even close to your max hr. But this is true anaerobic work.
Great video. Straight to the point.
Great comment. Right to the point
"Usually pretty close" really screws you if you are one of those for whom usually isn't the case. When I tested it a few years ago, my max was 199, but the age test suggested 179. _Always_ do a test rathee than hope that you aren't one of the 10% or so with a significant variance.
What would you recommend for someone who just wants to improve overall health and fitness? I used to be a competitive athlete in high school and college but now I work and have a family and so with limited time I’m trying to get back into better shape again and just want to improve my overall fitness/healrh
80% of training in Zone 2. (Easy run, bike swim, etc) and 20% of training fairly intense in zone 4/5
What would be the best zone for anaerobic benefits to aid hypertrophy while not catabolizing muscle??
That’s a great question and I’m not exactly sure. What it optimal is probably different for everyone. Most people can probably handle at least 1-2 interval training sessions a week. Beyond that it becomes a balance between how much you want to prioritize your hypertrophy training vs. conditioning how you use your training time.
Great video, I’m currently coming up with a 5K training plan and looking to incorporate 2 days of running currently then progressing to 3. Will try utilizing the pyramid scheme you mentioned here when putting it together!
Sounds good. The pyramidal training approach for a 3 day a week 5k run plan may look something like:
Day 1: Zone 2 Steady State run
Day 2: Zone 2 run with a few sets of 20 second efforts layered in.
Day 3 Zone 2 for first half of run followed by 20 minute threshold effort at race pace.
How long is each run?
Best explanation.. Thank you!!!!
I’m 40 and just did the Peaks Peak ascent with an avg heart rate of 173bpm for 4.5hrs. My heart rate has always been high during my long distance / lots of climbing but I don’t feel terrible. I feel like my max is higher than the 180 calculates for my age. How accurate are these DIY tests?
I also run consistently at about 150-160 for my easy effort runs for an hr and could have a conversation
Do you mix zone 2 and zone 4-5 in the same workout or keep them on separate sessions? I sometimes do a 4 km zone 2 run finishing with 10 min. of hiit sprints. Could I gain more by splitting this into two sessions?
I went 8 miles with a 10 min break in the middle and at 90% of my mHR
I typically run at 90% for 5-10 KM with a break halfway.
35, pretty sedentary for the past few years, trying to get in really good shape for basketball (playing 5-10 or so full court games in an afternoon) any suggestions for distribution?
How would you suggest we split the zones for crossfit training?
I’m definitely not an expert on CrossFit training. So I’d just recommend to see if you think one of the zones is very undertrained. A lot of CrossFit workouts I believe are threshold or higher intensity so it may be beneficial to work in some zone 2 recovery/ aerobic work and build that base if it’s missing from your training.
I’m a swimmer and find the heart rate monitors are not accurate in water. His flexible can you be with the zones?
I'm 65 and I have no problem exercising in zone 4 for a half an hour+ straight without breathing hard. I occasionally go into zone 5 and have stayed there for 20+ minutes without really breathing very hard. (Exercising on Masterclimber, measuring heart rate with Polar H9). My resting heart rate is usually below 60, sometimes below 50. Should I do progressive testing to see if my maximum heart rate is much higher than average for my age and then readjust the zones accordingly?
your math is off
@@carlholland3819zone 5>=140
It’s weird same here. I’m 32. When ever I go for a light jog, I struggle to stay under 140bpm. At this point I’m already way over zone 2. In order to stay in zone 2 I basically have to walk. If I pick up the pace my heart rate quickly spikes into zone 5. But what’s weird is that I can sustain that for about a 5k. I don’t feel uncomfortable and my breathing is controlled. So not sure what the issue is. I am using a garmin chest heart rate monitor, I’m assuming it’s reading my heart rate pretty accurately. Unless my max heart rate is much higher then im assuming? I haven’t done the progressive testing to find out though. Might give that a try.
I am trying to run second marathon. After my first was 4:52 now I'm trying to run sub 4 hours in 8 week training
Super useful. Thanks.
Thank you. But i have no idea that how can i tell my heart bpm while training. For example when i runing or swimming how can i tell my heartbpm?
You could get a heart rate monitor such as a watch. Or you could count your heart beats over a certain period of time such as 20 seconds and multiply by 3 to find your heart rate.
Thanks for the info. Am really battling to setup my vo2. Am 56 using garmin 45s. Please assist
Be me
Takes break from cardio, only training strength and gaining weight for awhile.
Now every time I run on a treadmill again, I always end up at stage 4 and 5 lol
I did my last half marathon in a constant 176-181 bpm...
And I liked it
Normaly I get to 165 often
Idk my max heartrate, but Im 26 and I think its over 200
Fitbit has funky zones, so it's hard for me to figure out which is which. They have "Fat Burn, Cardio and Peak."
Nice video. What is the protocol on the treadmill you made for estimating your true heart rate called? 🙂
run faster til you cant anymore
Trail Runner, 58 years old. The only problem I see is that for the 20-30 seconds in zone 5 intervals, my HR takes a while to get up that 90% and by then the 20-seconds is nearly over, and by the time I rest for 3-4 minutes, my HR has gone down to around 100. I am at 190 max rate now. So, I am guessing I need to run/sprint for 50-1:20 seconds and rest for 2-3 minutes? Any thoughts on this?
Can I have some advice please. I’m 47 and 13st 7lbs.
I’ve been running for 4 months after loosing 70 lbs this year. Doing a weekly 5k race (25 mins) with 2/3 other runs, one long and a couple of fast short ones.
My question is: in the 5k race my heart rate zone is around 5 but towards the end it gets to zone 6.
My pace drops rather than improves and a few people pass me over the line. Should I do sprint training or just keep the heart rate in zone 4/5 for the duration. Thank you.
Yea, not an option. I have copd so whenever I run it’s in zones 4 and 5. I basically would have to fast walk in order to stay below that.
Great information.
Wouldnt heart zone 2 training lead to more slow twitch fibers ?
Is the Polarized or Pyramidal distribution in same dat workout or during the week duration?
Over the week
Something does not work with these advices. I have heard them many times. But consider this: I am fit, with low rest heart rate, but no super athlete. I have measured my maximum heart rate many times in many different ways, I know what it is, and it is pretty high. Fast walking, I am already at 65% max heart rate. According to your video, I should be running at 65% (Zone 2). Running very slowly (I could talk and sing aloud if I wanted to), I am at 80%. Running at an easily sustainable pace (Zone 3?), I am at 90% MHR. I run a 5K or 10K in an event (say twice a year) at 97-98 % MHR, keeping it up over the entire race, for up to 54 minutes in my last 10K. Supposedly, above 95%, we can't sustain the effort for more than a couple minutes, but I do it for an hour. I am 61, but all this was also true when I was 45 (with faster MHR). Why is my heart rate so much higher than what this video and many other references say? What is it that nobody tells us? Or is everybody simply repeating what everybody says so false information is perpetuated?
Maybe u r using a not very good device. U should compare the results from your device with a test for VO2max. The data he’s saying in the video r data from scientific studies. Sry for my english
I run 10k in one hour and my heart rate stays at my max heart rate as per calculation of (220 - age). So i guess i am doing wrong.
If this advise of zone 2 to be given 60 70 percent of the excercise regime, most of the time i would end up in not running because to stay in 60 percent of max HR zone, all i have to do is walk.
Please reflect upon my problem. Thanks in advance.
I run half marathon every other Sunday. I am 60y old so my max is 160. But I am 155-165 every run for 2 hours.
Im a kickboxer. I do HIIT in zone 4-5, but I'm very confused, should my normal 5k 10k runs be in zone 2 or 3??
great video, thx
8 out of 10 5km runs i did for 20 years ended in zone 5. Safe to say, I have paid the price with chronic fatigue
why did you do 5k runs for 20 years? peter pan syndrome?
I want to be fast at 5K :-) @@carlholland3819
What happens if i spent 30 minutes in zone 3(5) with bpm above 170 up to 190.. at 37 years old... 5k running. 40 minutes total time.
Im a beginner and i felt a pression hurt in the chest that night. 2 days later, i still feel it.
Especially when i laugh or exhale all air.
Any ideas?
6:51 Hello I don’t understand why at this part of the video you said if you have a anaerobic event coming up you may want to train at the much higher HR zones. Why? What is the thinking behind this?
It’s specific to improving lactate threshold which is a key driver of performance.
I bought an apple watch and started running for the first time a couple months ago, my watch states that im in zone 4 90% of my run, which sounds bad according to this video? my 5k time is 32mins, theres time i run 10% in zone 5 and 80% in zone 4 and i dont really feel gassed. sometimes i even go for another 3k the next day. I didnt think anything bad of it until i started watching peoples videos on running...
It might be ok if you’re only running 5-10 miles a week, but you may run into problems if you try to scale up. I would try incorporating a few slower miles with a lower heart rate and see how it goes.
Any idea why all my training runs seems to be in zone 4…even my LSD runs. Don’t feel winded and can still carry on a conversation easily. Only my walks are in Z1.
If I have less than 2 hours a week for running and my only goal is to improve and be fitter, what should I do? I usually distribute these 2 hours in 3 runs a week, with every run being between 5 and 7k and approximately 70% in zone 4 and 20% in zone 5 (I usually run at 4:50m per kilometer). I know that this distribution is far from optimal but I enjoy pushing myself and getting tired running, and I don’t have the time for a 2 hour slow run in zone 3 or so. Does any of you have some suggestions?
i just started running. I ran a 3k today and i hade a avg pulse of 180 my max is 200. I ran at a 5:43/km am i running to fast. Im quite heavy atm
Thank you!!!! Every video I’ve watched is so confusing!!! This was such a nice, simplified lesson.
I’m running a half marathon in a week and a half so training is what it is right now but this will help me for future races!!!
Very helpful!
im 35 years old, i run for 20 minutes in my zone 4 which is 148-166 heart rate. is what im doing wrong?
I am 53 so zone 2 is below 117. This is impossible for me to maintain while jogging, so I have to walk fast to get that low.
I dont beleive is those ZONES anymore for max improvement. After months (years) of spending in 1 and 2, eventually I became good at running in those zones. Thats all. Not bad, but it is not my goal. Recently I do all my trainings at race-pace, exactly the race distance. And what happended? I became better and better at race-pace and race distance!
Is there a good app to control that with my H10 while i run??? Like who tells me when i get out of my zone???
I have the hardest time staying in the green zone under 150bpm… i feel like i’m barely moving my feet… is this a me this cus i have horrible cardio?
Also curious about this, I'm just walking and I'm at 150bpm
I can't run/jogg in Zone 2....usually it bumps to zone 3 within 2 minutes even at moderate pace of 11-12 min/mile.
But I can keep up jogging in Zone 4 & 5 for hour or more.
Don't know what's happening here, any insights?
same here, the zones are not the same fore everyone, tho only one who can show you is a sports doctor.
But if you just started regular training, its kind of normal that your heart rate jumps up fast because of low Vo2 .
In this case you could do run walk run or, thats my approach, crosstraining sessions with a bycicle, because its easy to stay in zone 2 with a bike.
your hr monitor is lying to you
I’ve just been running for 2 weeks trying to get my mile to sub-7 from 7:28 while still working on being able to run a decent 5k? Any advice on zones?
I can spend 30 minutes in zone 5 and 15 minutes in zone 4 while running. Is this dangerous?
I always wanted to run(jog) at zone 2 but ended up it always up to zone 3 after 1-2km (around 8mins pace) then zone 4 after 3-4km (9-10mins) , this is so frustrated to me as I had already jog very slow which my legs are tired with this pace (with comfortable breathing) . So I was wonder if this is not really apply to everyone? My HR spike very quickly, my usual hr is about 60-70, and during sleep the resting HR is about 52-55, but once I run, it spikes up quickly. For my recent HM, 62% of my HR was in zone 5 and 34% in zone 4, with avg 173bpm (slow pace 8:04/km). So I wonder, shall I dont care about the hr just run with "feeling" as long as I feel I breath all the way with nose, feel comfortable, then it consider my. "zone 2" ?
I’m training for 100k right now. I’ve run 3 50ks this year but most of my training is in zone 3. Wondering if I should change my approach and looking for custom training plans (just for marathon and I can adjust my distances for longer training)
I just got a garmin watch and have been running for a 2 years. It says when I run 4 miles that I am in zone 5 but i am not getting fatigued like im sprinting. I think I just have a naturally high heart rate.
the zones just dont fit for everyone, garmin just uses average values. Accurate values can only be defined in a lab testing.
I am also 27 and running 30 miles per week and did a 50 min 10k and can run over 10 miles in zone 3, but I literally cannot keep my heart rate below 133 if I am doing any sort of running stride...
When it comes to the long run what would you class that as in mileage? Also some times I feel tired and not in the right frame of mind to run is there anything you would recommend that would be a crossover to running
Long run is relative. For some people that could be 1-2 miles. For others it may be 12-15 miles. It’s just considered a long zone 2 run when it’s down at an aerobic intensity. If you don’t enjoy running you can do incline walking, swimming, rucking, cycling, etc
Think of your long runs in time not mileage. A long run would be anything over 60 minutes I guess. Sometimes the best time to run is when you're feeling tired! If you are genuinely tired though, you need to look closer at your sleep and nutrition and how much alcohol you're drinking. Zone 2 runs are also fairly easy so are perfect for when you're not feeling 100%.
All of this confuses me since I'm a fairly active guy. I have a mostly sedentary lifestyle but I do like to play soccer and workout. However, at 6ft 210lbs, if I go on a casual jog I end up getting into zone 5 and I'm there for a majority of the jog. But I'm not breathing super heavy, I could sing along to my songs, but it still says I'm on zone 4/5. I dont understand if this is just poor cardio or whats causing it? For reference, I'm 27. But if I'm playing soccer, my watch will say im at like 200-205 BPM for several minutes
your watch is lying. you cant sing in zone 5. in zone 5 youre trying not to die