Hi Sage!! I just got one of these as a gift. I have been wearing a chest strap for three years. Holy crap! I am liberated!! I think that chest strap was some how constraining my breathing. I have worn the new coros arm band for two training sessions / 2 hours each and I love it! And rechargeable too!
The thing is there are to many systems of zone 2 training. You have 80/20 zones calculator, McMillan calculator, calculate zones by threshold detection,MAF and etc etc.
The only calculations you really need are relative to your own numbers (so % of your own max HR) or your pace/speed compared to what you can actually race a 5km or marathon at etc. The idea of "Zone 2 and Aerobic Base Training" has been around for many decades. It's not a "system"...so don't get too caught up on the numbers or slight differences in things you find on the internet.
I find that power is much more accurate. Also, Lactate Threshold heart rate zones rather than max hr zones are also more accurate. So the best thing is to do the 30-minute Lactate Threshold test and take the last 20-minute average heart rate and base zones on that.
"Power in Running" is just not going to be accurate (compared to actual power like that on a Bike Power Meter....which is the gold standard for cycling training!). I've done many talks on why power is just a guessing game in running. Just think of the Physics and Mechanics of what is "calculating" power for runners (again also factors like the Wind are not considered very well!). It doesn't have the clean mechanics of a tension plate or physics in movement like a bike. As far as Lactate Threshold goes, the gold standard is actually Lactate Meter testing (mmol concentration looking for lactate inflection spike). Lactate Threshold zones can of course be calculated very well with a 100% max HR value - but also real race performances (be that a 30-min 5km race or 10km or even basing off of Half Marathon pace for an elite running around 60-min) as we can also take into account pace and running economy with those relative HR values.
Sage the new power meter has improved a lot and is very accurate. Many runners are executing their race plan based on power and are thriving. Also, there are some very well-known coaches that train athletes only with power. @@Vo2maxProductions
If you go out for a long run, and do, say, the first half in Zone 2, and for the second half go for some negative splits, bringing your heart rate up, does the first half still count as part of your easy miles for the week? I was wondering that watching one of your older videos on the long run, but can't remember which one it was. Mostly because I've been watching so many of your videos--they're really great and helping me dial in my training!
Hey coach, can you explain the difference between training in training with Max Heart Rate vs threshold heart rate vs Heart Rate Reserve (based on coros heart rate settings)?
Hi Sage. A question: would you adjust your pace if, when training at around 70% max HR, you feel like you're going too fast for a base run? For example, when putting together a consistent string of training I find that base HR (~120-130bpm) feels easy cardiovasularly, but the pace (~4:30-4:10/km) feels hard on the legs. Could it be that my respiratory system reacts quicker to training than my musculoskeletal system... or should I train at a lower HR? Any advice welcome.
Change it up depending on the duration/length of the run and how you feel on the day! Could go lower to Zone 1 even too. Generally errr on the slower side/side of caution and save your energy for when you do speed workouts or hard long run workouts.
ideally at fatmax (aka. close to upper limit) but if you're a beginner you'll drift above z2 usually so it's better to stay in the middle. If you're advanced it's hard to do all z2 at fatmax/lt1 because your z2 upper limit is also at a high pace so you could go by feel.
Question man I recently ran a 5k tempo on an attempt to beat my pr . Which I did by 69 seconds . It's 20:50 now 🎉🎉 Something occur in the run that baffles me . I ran the first 2.5k at 4:00 per km. I felt like I was kinda suffercating a bit until I slowed down to about 4:20 per km(for the start of the 4th km). Then I felt like I catch back myself with that pace and was able to maintain that pace and finally increase my pace to about 4:11 for the last km. Ideally, I felt like I won't had been able to catch my breath like that for the 4km and still run faster for the last km.. what do u think can cause that I average about 45 km per week of zone 2 running Hoping for a response mate 👊
hey congrats on the 5km PR! That kind of pacing is quite common (go out a little too fast, slow down in the middle and then surge at the end). Generally a more even pace of 4:10/km for all the km would be "easier" from a work load, but often mentally it may feel harder. So there is a mental game with the pacing and feelings of fatigue going on here as well. If you are getting a "PR" on a "Tempo" though that means you can certainly go faster in a competitive race setting/event. Keep it up!
I'm new to low hr training, been running for 10 years but always training around 30-45 seconds slower than 5k pace. I can run while talking or breathing through my nose up to 151 BPM, but depending on the day or how steep the road is,i end up running as slow as 6 minutes per Km, which really grinds my knees. If I engage my glutes I cannot run that slow, and I end up losing form, plodding side to side. Tl;Dr how do you run slower? Do you decrease your cadence or am I to powerwalk like an ultra runner?
Generally (not matter how slow the pace is) you want to keep your runnning cadence up above 160 steps per minute. So shorter stride, and "quick feet". Yes, sometimes it can be hard to keep good form (compared to speed work and tempo runs). Depending on your 5km time, 30-45 seconds per mile slower is pretty fast. For example I am often 2-minutes per mile slower than my former marathon PR pace.
That should get better over time! Are you sure you have an accurate 100% max HR value? Often beginners have to do a combo of run/walk minutes (and for sure walking on uphills to keep HR low enough).
Well it looks as if the Coros are really trying! Gonna view them as a option when deciding for HR monitor, the cr*p from polar I use now is laughable at some times.
The cr*p is actually your wrist. A bony joint in motion is the least accurate part of the body to attempt to read HR. The armbands are very good and comparable to chest electrode. The Polar OH1/veritysense is my pick for its thin band that is more comfortable than the others.
I wonder sometimes if my heart rate is just normally faster, because I've been training fairly consistently for 9 months and even have had an 8 mile long run...but my heart rate is in the upper end of zone 4 and I am still running 15 minute miles 🤷♂️
Are you breathing hard at 15-min miles and does it not feel comfortable? "Zone 4" isn't defined but any number (compared to others)....but rather your own individual MAX HR number and what is about 83%-92% of that. It should feel pretty hard and lactate levels are accumulating quickly (you'd have trouble holding it for more than 4-5 miles if that takes 50-60min).
@@Vo2maxProductions I guess for me, running always feels pretty hard. I can't say more than a few words while running at that pace. I guess I've never understood the elusive "conversational pace" because my conversational pace is when I'm slowly walking, haha. Yes, my heart rate max is around 195, and when I run at that pace its usually between 165 and 175. And yes, I've gone to the doctor and they said nothing was wrong.
I wonder why everything is compared to 'maximum' heart rate, or heart rate reserve. Older runners with a lower maximum heart rate might almost max out during a run in order to get enough blood to run faster, but aerobically. A seemingly high heart rate could just indicate a need for more oxygen, for dominantly fat burning and oxidative phosphorylation that comes with such faster running, and not for dealing with running too anaerobically. The high heart rate (compared to max) in an old person doesn't have to indicate a need for extra CO2 and removal or buffering of blood acidity, as it would in younger healthier runners. It would be nice to see research about how heart rate tracks with beta oxidation in older runners so that they wouldn't have to run so slowly. I'm just guessing about all this. Ever run into research on this issue?
Good video Sage, from my Coros watch data, I’m starting to notice lately, I can run a bit faster & my heart rate seems to be still in zone 1 & 2 so that’s a bit of progress, the arm strap is cool, I’ve never really liked the idea of a chest heart strap I kind of think the blue tooth is to close to the heart & could play up with the natural electric rhythm of the heart, that’s probably my own paranoid dislike of running with to much hitech haha onwards & upwards, 😀🍀👣👍🏼🥳🌲🏃🏽♂️✅
Well a heart rate stap is measuring the electrical signals from the HR directly anyway....I don't think you would have to worry about any BlueTooth signals (otherwise things like a phone and computer would be a concern) The COROS arm band strap I believe is using infrared (optical sensor) that registers surges in blood flow
Hey sage, im 12 years old and im in cross country. My pr for 2 miles is 14:15, that’s what I ran my last meet, and im trying to get better for my next meet which is the last one until cross country is over. The meet is in 3 weeks and I don’t really know how to train. I’ve been training with my coach and my team in the mornings and then running 2 Miles fast in the afternoon to get even better. I feel like running 2 miles in the afternoon to isn’t working because both of my friends have beaten me these last two meets even though I’ve been running 2 miles for time in the afternoon which they haven’t. Can you tell me what I should do to get as good as I can in 3 weeks? Btw my next meet is 2 miles too.
Hey that's a great time for that age! Also, 2-3 weeks is a short period of time to really change anything....but you probably don't want to be running your afternoon 2-miles "fast" or even "steady". Like it would be better if you were running 3-4 miles in the afternoon instead slow and super Easy. It also really depends on the exact workouts and types of runs you do in the morning with your coach and team. Don't go fast and push hard all the time....especially when adding up mileage. Stay healthy and have fun!
Well yes, I promote my sponsors (I don't try to hide any "plugging of product" as it is quite blatant and obvious I thought?). However, I can do it in a way that is part of a Training Talk that I would do anyway to provide advice and help people with their running journey hopefully.
Loved this! Been working on aerobic base building for a bit now and slowly starting to see the changes.
keep it up!
Watching this because the last video I watched from two years ago on WHY SPEED WORKOUTS HELP LONG DISTANCE RUNNERS was excellent
Got one this morning then this pops up on my feed what impeccable timing. Great info😂
Perfect!
Great video as always 🎉🎉🎉
thanks!
Hi Sage!!
I just got one of these as a gift. I have been wearing a chest strap for three years. Holy crap! I am liberated!! I think that chest strap was some how constraining my breathing. I have worn the new coros arm band for two training sessions / 2 hours each and I love it! And rechargeable too!
Thanks for the videos coach. They are very helpful. Best wishes.
liking the new setup ;)
congrats on the house
Good info.
The thing is there are to many systems of zone 2 training. You have 80/20 zones calculator, McMillan calculator, calculate zones by threshold detection,MAF and etc etc.
Do it by threshold if you have good estimated threshold.
The only calculations you really need are relative to your own numbers (so % of your own max HR) or your pace/speed compared to what you can actually race a 5km or marathon at etc. The idea of "Zone 2 and Aerobic Base Training" has been around for many decades. It's not a "system"...so don't get too caught up on the numbers or slight differences in things you find on the internet.
I find that power is much more accurate. Also, Lactate Threshold heart rate zones rather than max hr zones are also more accurate. So the best thing is to do the 30-minute Lactate Threshold test and take the last 20-minute average heart rate and base zones on that.
"Power in Running" is just not going to be accurate (compared to actual power like that on a Bike Power Meter....which is the gold standard for cycling training!). I've done many talks on why power is just a guessing game in running. Just think of the Physics and Mechanics of what is "calculating" power for runners (again also factors like the Wind are not considered very well!). It doesn't have the clean mechanics of a tension plate or physics in movement like a bike.
As far as Lactate Threshold goes, the gold standard is actually Lactate Meter testing (mmol concentration looking for lactate inflection spike). Lactate Threshold zones can of course be calculated very well with a 100% max HR value - but also real race performances (be that a 30-min 5km race or 10km or even basing off of Half Marathon pace for an elite running around 60-min) as we can also take into account pace and running economy with those relative HR values.
Sage the new power meter has improved a lot and is very accurate. Many runners are executing their race plan based on power and are thriving. Also, there are some very well-known coaches that train athletes only with power. @@Vo2maxProductions
If you go out for a long run, and do, say, the first half in Zone 2, and for the second half go for some negative splits, bringing your heart rate up, does the first half still count as part of your easy miles for the week? I was wondering that watching one of your older videos on the long run, but can't remember which one it was. Mostly because I've been watching so many of your videos--they're really great and helping me dial in my training!
Hi. How can I know that those heart rate monitor are accurate?
Hey coach, can you explain the difference between training in training with Max Heart Rate vs threshold heart rate vs Heart Rate Reserve (based on coros heart rate settings)?
Hi Sage. A question: would you adjust your pace if, when training at around 70% max HR, you feel like you're going too fast for a base run?
For example, when putting together a consistent string of training I find that base HR (~120-130bpm) feels easy cardiovasularly, but the pace (~4:30-4:10/km) feels hard on the legs. Could it be that my respiratory system reacts quicker to training than my musculoskeletal system... or should I train at a lower HR? Any advice welcome.
Hi, since it's a range, where do you recommend to be in the zone 2, upper/mid/lower ?
Change it up depending on the duration/length of the run and how you feel on the day! Could go lower to Zone 1 even too. Generally errr on the slower side/side of caution and save your energy for when you do speed workouts or hard long run workouts.
ideally at fatmax (aka. close to upper limit) but if you're a beginner you'll drift above z2 usually so it's better to stay in the middle. If you're advanced it's hard to do all z2 at fatmax/lt1 because your z2 upper limit is also at a high pace so you could go by feel.
How do you manage Achilles tendon soreness from running throughout the years?
Question man
I recently ran a 5k tempo on an attempt to beat my pr .
Which I did by 69 seconds . It's 20:50 now 🎉🎉
Something occur in the run that baffles me .
I ran the first 2.5k at 4:00 per km.
I felt like I was kinda suffercating a bit until I slowed down to about 4:20 per km(for the start of the 4th km). Then I felt like I catch back myself with that pace and was able to maintain that pace and finally increase my pace to about 4:11 for the last km.
Ideally, I felt like I won't had been able to catch my breath like that for the 4km and still run faster for the last km.. what do u think can cause that
I average about 45 km per week of zone 2 running
Hoping for a response mate 👊
hey congrats on the 5km PR! That kind of pacing is quite common (go out a little too fast, slow down in the middle and then surge at the end). Generally a more even pace of 4:10/km for all the km would be "easier" from a work load, but often mentally it may feel harder. So there is a mental game with the pacing and feelings of fatigue going on here as well. If you are getting a "PR" on a "Tempo" though that means you can certainly go faster in a competitive race setting/event. Keep it up!
@@Vo2maxProductions thanks bro .. will try the 4:10 per km pace and work from there
This one turned into a product sales pitch and I bailed at 3:20
I'm new to low hr training, been running for 10 years but always training around 30-45 seconds slower than 5k pace. I can run while talking or breathing through my nose up to 151 BPM, but depending on the day or how steep the road is,i end up running as slow as 6 minutes per Km, which really grinds my knees. If I engage my glutes I cannot run that slow, and I end up losing form, plodding side to side. Tl;Dr how do you run slower? Do you decrease your cadence or am I to powerwalk like an ultra runner?
Generally (not matter how slow the pace is) you want to keep your runnning cadence up above 160 steps per minute. So shorter stride, and "quick feet". Yes, sometimes it can be hard to keep good form (compared to speed work and tempo runs). Depending on your 5km time, 30-45 seconds per mile slower is pretty fast. For example I am often 2-minutes per mile slower than my former marathon PR pace.
As a very new runner, it’s really hard to stay in zone 2 with an extremely slow run (15 minute pace) 😔
That should get better over time! Are you sure you have an accurate 100% max HR value? Often beginners have to do a combo of run/walk minutes (and for sure walking on uphills to keep HR low enough).
I see you Sage, bragging about chest hair 😩
🤣
Haaa!
😂😂😂
Well it looks as if the Coros are really trying! Gonna view them as a option when deciding for HR monitor, the cr*p from polar I use now is laughable at some times.
The cr*p is actually your wrist. A bony joint in motion is the least accurate part of the body to attempt to read HR. The armbands are very good and comparable to chest electrode. The Polar OH1/veritysense is my pick for its thin band that is more comfortable than the others.
Great video! When you pay attention to heart rate you can even notice when you’re about to get sick 😓
Yes, and morning (resting HR) can also be elevated for lot of stress factors (bad night of sleep, overtraining etc).
I wonder sometimes if my heart rate is just normally faster, because I've been training fairly consistently for 9 months and even have had an 8 mile long run...but my heart rate is in the upper end of zone 4 and I am still running 15 minute miles 🤷♂️
Are you breathing hard at 15-min miles and does it not feel comfortable? "Zone 4" isn't defined but any number (compared to others)....but rather your own individual MAX HR number and what is about 83%-92% of that. It should feel pretty hard and lactate levels are accumulating quickly (you'd have trouble holding it for more than 4-5 miles if that takes 50-60min).
@@Vo2maxProductions I guess for me, running always feels pretty hard. I can't say more than a few words while running at that pace. I guess I've never understood the elusive "conversational pace" because my conversational pace is when I'm slowly walking, haha. Yes, my heart rate max is around 195, and when I run at that pace its usually between 165 and 175. And yes, I've gone to the doctor and they said nothing was wrong.
I wonder why everything is compared to 'maximum' heart rate, or heart rate reserve. Older runners with a lower maximum heart rate might almost max out during a run in order to get enough blood to run faster, but aerobically. A seemingly high heart rate could just indicate a need for more oxygen, for dominantly fat burning and oxidative phosphorylation that comes with such faster running, and not for dealing with running too anaerobically. The high heart rate (compared to max) in an old person doesn't have to indicate a need for extra CO2 and removal or buffering of blood acidity, as it would in younger healthier runners. It would be nice to see research about how heart rate tracks with beta oxidation in older runners so that they wouldn't have to run so slowly. I'm just guessing about all this. Ever run into research on this issue?
Good video Sage, from my Coros watch data, I’m starting to notice lately, I can run a bit faster & my heart rate seems to be still in zone 1 & 2 so that’s a bit of progress, the arm strap is cool, I’ve never really liked the idea of a chest heart strap I kind of think the blue tooth is to close to the heart & could play up with the natural electric rhythm of the heart, that’s probably my own paranoid dislike of running with to much hitech haha onwards & upwards, 😀🍀👣👍🏼🥳🌲🏃🏽♂️✅
Well a heart rate stap is measuring the electrical signals from the HR directly anyway....I don't think you would have to worry about any BlueTooth signals (otherwise things like a phone and computer would be a concern)
The COROS arm band strap I believe is using infrared (optical sensor) that registers surges in blood flow
@@Vo2maxProductions yep would be interesting to see if the arm strap is as accurate as the heart chest strap, thanks Sage 😀
Second!
Hey sage, im 12 years old and im in cross country. My pr for 2 miles is 14:15, that’s what I ran my last meet, and im trying to get better for my next meet which is the last one until cross country is over. The meet is in 3 weeks and I don’t really know how to train. I’ve been training with my coach and my team in the mornings and then running 2
Miles fast in the afternoon to get even better. I feel like running 2 miles in the afternoon to isn’t working because both of my friends have beaten me these last two meets even though I’ve been running 2 miles for time in the afternoon which they haven’t. Can you tell me what I should do to get as good as I can in 3 weeks? Btw my next meet is 2 miles too.
Hey that's a great time for that age! Also, 2-3 weeks is a short period of time to really change anything....but you probably don't want to be running your afternoon 2-miles "fast" or even "steady". Like it would be better if you were running 3-4 miles in the afternoon instead slow and super Easy. It also really depends on the exact workouts and types of runs you do in the morning with your coach and team. Don't go fast and push hard all the time....especially when adding up mileage. Stay healthy and have fun!
@@Vo2maxProductions Ok, thank you!!
I miss the totally unnecessary music intros 😊
Nice ad
It’s called representing your sponsor. Go back to your moms basement.
@@mattstegall sensitive much?
Well yes, I promote my sponsors (I don't try to hide any "plugging of product" as it is quite blatant and obvious I thought?). However, I can do it in a way that is part of a Training Talk that I would do anyway to provide advice and help people with their running journey hopefully.