I’m an early riser. 2-3 hrs zone two twice weekly has profoundly elevated my duration and recovery in all higher zones. And I’m getting through my backlog of Audible books too. Wish I had done this on my 20s I would have been a much better cyclist. 😊
I'm an athlete and so many people would lose faith in anything I said when I brought up perceived exertion and the talk test. But that shit is legit AF
I'm 71 and run regularly 4-5k and my Garmin 'once' congratulated me for having a HR of 170bpm. I usually run in the upper green zone just before Threshold. 180- my age. Hmm? I usually hit 125-130 bpm, and my Garmin buzzes if my HRM is below 120bpm. I'm a short endomorph but solid muscle and used to weigh 270 lbs. I was 190lbs last weigh-in and very low to no carb meals. Not keto.. I like to follow Coach Parry. I feel their advice keeps me safe, because rest factors in for 50+ year olds. Thank you for the analysis.
The new athletic training methods are incredible. As a life long cyclist and former runner I can remember getting my first HR monitor and thinking "its doesn't get any better than this!" but was freaked out as a runner that my HR didn't fit into the 220 minus age standard equation. I ran to my doc to see what was up! My RHR was 58 and my Zone 5 was near 200. Now 50 years later my resting is 65 and Zone 5 is still 185. We now look at HR monitors as pretty rudimentary, given tools like CGMs, lactate monitors, watt meters etc. Its great to hear him talk about PE as a great way to guide zone 2 training. Sometimes just listening to your body is in fact the most effective tool once you have some experience with it. I always wonder now how much better guys like Eddy Merckx, Steve Prefontain, Frank Shorter etc would have been if the current technology (and equipment) were available to them during their careers.
When 46 got my HR monitored by a chest strap and got it to 192 BPM and was trying to find out my MAX HR and could still move so I guess it wasn't my max. Didn't want to keep running in my house because was alone and thought it could be dangerous to stay alive lol and durp. Now at 48 my Zone 2 is higher than Peters?!
i think with a heart rate monitor and an indoor bike with exact watt regulation you can still do a good measurement to find the right training zone. increasing the wattage in 10 watt steps every 30 seconds or so should give you a very nice recorded curve of heart rate over wattage. there is a point in that curve where there is a steeper increase of heart rate per watt. i am not sure if this is the point where the body switches from fat burning to sugar burning or above that from aerobe to anaerobe energy metabolism. or are there two corner points in the curve?
I'm 50 this year and kayak race quite a lot. I have never found the 220-age to be even close for me. My resting rate drops below 50 and my max measured is about 200. 30 years ago, I think I clocked 220 BPM, but it was too fast to get an accurate measure.
Well... I was way off. I was going by my Whoop and basally my zone 2 (per whoop) was power walking and I found it really easy. 110-125BPM. This makes a lot more sense. Thank you so much.
I have started composing my chart notes (longer HPIs) while jogging in place onto my phone using a text-to-speech program. I am not certain how accurate my Garmin watch is, but it consistently reads in the 130s and 140s. This is extremely helpful and a constant gauge as to whether I am in zone 2 or not. Yeah, I probably look stupid, but this is great! Converting chart writing to zone 2 cardio is awesome.
Thanks, Dr. Attia, for the clear breakdown on how to measure and maintain Zone 2 cardio! The practical tips on using lactate levels, heart rate, and the "talk test" are super helpful. #Zone2 #Cardio #Fitness #HealthTips
interesting thing about pro cyclists is that they tend to spend most of their time well below the upper limit of their zone 2. At this level they have a zone 2 at about 300w and lactate threshold at about 400w, but there is data showing most of the training time is around 200-250 w
I’m 57 and a fit short course triathlete. My max HR is 186 and my resting HR is 40-42 bpm. My sweet spot Z2 is right around 142-146 running and 136-142 cycling. My power on the bike is almost always one zone (based off FTP) higher than my HR zone. My formula is best taking my max HR minus my age then adding 10-15 bpm. After decades of using a HR strap monitor, I can ALWAYS guess where my HR is within one beat without looking at my watch. This has really helped with RPE. But note, if I exceed these Z2 HR numbers, I can definitely feel it the next day. I will try your app and start taking lactate measurements. I also want to mention that I’m not a huge fan of a lot of Z2 training. I do make sure I spend at least one day of running in Z2 and the other maybe Z4-Z5 on the treadmill doing threshold intervals. Same with cycling and swimming.
@Kelpthorn1289, You claim if you exceed your Z2 #s, you "definitely feel it", & yet you only train in that zone once weekly? Seems all the data analytics have done nothing 4 u.
and if you take sodium bicarbonate + beta-alanine + taurine together, it would lower lactate at a given power output as well. perfect to optimize fat burning.
Start slider: "Rougly, Zone 2 may align with 60-70% of max HR" - later "We tell them to start at somewhere between 75-80% of max HR". I'm confused. Is this because they're supposedly fit?
Depends on fitness.....i testing by myself also lactate I can tell you on good days I"m still with 163 bpm in zone 2 below 2mml lactate...other people say by running 82% of max haert rate you are top Level on zone 2. I'm 34 years old with good background of endurance Sport but never professional. Below 17min on 5k olympic triathlon Distance several time below 2 hours
they say to calculate zone 2 you take 220 minus your age and multiply that by 0.6 or 0.7 to be in the range of zone 2 cardio but that would out me between 110 and 130 beats per min which feels very easy, I did an inclined treadmill walk for 1 hour and kept my heart rate between 150 and 160 and it felt like the sweet spot not to easy but not difficult, I felt like I could maintain it for much longer than 1 hour, or is there huge variability between everyone's zone 2 range because 150 to 160 beats per minute felt like zone 2 to me
Really good talk. But I have a question. In the end you say 75-80% of my max hr. But 60-70% is the most common recommendations (allso in the squared thing that popped up about the difference between Apple, Garmin and another one). Did I miss something?
In this video. Peter was saying if you know your max heart rate. Then a good place to start Zone 2 training would be between 70%-80% of this number. Does this sound right? I imagine he would know because he is the expert in this field. My age is 59 years old. But i can max out my heart rate at 194. So for me i could start doing Zone 2 between 135-155 heart rate. This is about a 11:45-12:45 minute per mile pace for me depending on the day.
@@mikevaldez7684 Sorry if i didn't explain in more detail. Before i saw this video, i was always following the 60-70% of max heart rate for "Zone 2". And when i heard Peter say 70-80% in this video, i went out and tried these parameters for Zone 2 for a few days and these were my results. Before in my 60-70% Zone 2 training, which i was doing for about 3 solid months.......i could not jog at all really. I would always go over my 70% heart rate (134 hr) pretty fast. So i usually settled into a fast walking pace of 13:30-14:40 mile pace. So when i tried 70-80% of max rate......i could finally maintain a slow jog......which i love. But I'm still confused to which parameters is correct.....the more common 60-70% or the 70-80% that i just recently heard on this video. I don't have access to a lactate meter, I'm just using a heart rate monitor.
@@mikevaldez7684 I never wanted attention to my "stats"....... because my stats are so far from being impressive, in fact they are a sign of a very unfit person.....lol! Sorry if it came across this way. Just wanting to know if i should use 60-70% or 70-80% for Zone 2 because I'm new to this Zone 2 training.
Man I've read so many different things. 60-70%, 70-80%, 60-78%. MAF.. MAF +5-10. etc. I try to pick ~the middle and not worry about a couple beats over or under and pay attention to my body and RPE.. they say "Easy" is an effort, not a pace.. so depending on the day and level of fatigue and soreness that could be on the lower or higher end. (I'm 35, max around 188-190, I use ~145 as my easy. Sometimes that's 10:45, sometimes 12min pace.) (also don't listen to that weirdo he comments negative sht everywhere here!)
Peter Attia, Maffetone, and many others clearly state 75-80% 130-150 being optimal for ""Zone 2". But zone definitions say Zone 2 is 60-70% and Zone 3 70-80%. Why does everyone always call it "Zone 2" when it is actually Zone 3?
Everybody using an HR monitor for training zones should definitely measure a max HR if they can. 220 - age is not accurate in most cases. I'm 54 and saw 205 on a workout last week. Wildly off for many.
After listening to Peter's book I tried zone 2 training only to find using Garmin Zone 3 is Zone 2 training. I don't understand why different brands have different zones.
He will describe zone 2 being the bottom of a 5 zone model's zone 3. So Garmin--bottom of zone 3. Why 3 zones or 5 zones? 5 zones affords more specificity in certain types of training. Be nice if all platforms used 5 zones.
Interesting stuff! I have a problem with the talk test though because I seem to be able to talk quite comfortably until at much higher HR than 75-80% HRmax. I'm 49, a cyclist (though nowhere near Peter's level) & I know my HRmax is 183 (I've even seen 186 recently) which puts my Z2 137-146bpm. But if I'm cycling I can talk quite normally at that level and I don't start feeling it until 150-155bpm. I guess I'm going to have to get the lactate meter if I want to know.
I am 52 and same exact situation. 137-146, and can comfortably hold a convo at 145 while running. I've been hearing on a few podcasts that there are some continuous lactate meters on the market but I haven't looked yet.
@@c.patane7899 I did an FTP test yesterday (I'm at least a good 100W below Peter) that required me to hold HR at 155-160bpm; I could have just about held a reasonably normal conversation with someone. And I remember during the summer riding up a hill at 170-175bpm & being joined by an old lady on an e-bike. I managed to hold a conversation with her for a good 5 minutes too! I'm clearly a bit of a freak 🤣
🎯 Key Takeaways for quick navigation: 00:58 🏋️♂️ *Zone 2 cardio can be estimated using percent max heart rate and rate of perceived exertion, even without a lactate meter.* 02:20 🗣️ *Rate of Perceived Exertion (RPE) is a crucial tool; Zone 2 is when you can speak uncomfortably, but not too comfortably.* 03:44 ❤️ *Heart rate guidance: A starting point is 180 minus your age, adjusting based on fitness; also, consider HRV predictions for personalized targets.* 05:21 ⏱️ *For a functional mitochondrial test, spend 30 to 45 minutes in Zone 2 before measuring lactate levels.* Made with HARPA AI
Appreciate the science behind it all. Really need to get a smart watch to check my hearbeat. For now, my barometer is how much physical exertion I am feeling. Running 4 miles 5 days a week in early AM and hitting the gym after work. When I run I definitely can't have a conversation with anyone. I try to keep it intense as possible. I want people that I run by to think "he is not messing around".
You'd make more progress in your training by varying your distance and your speed. If you trained in Zone 2 80% of the time you'd improve your aerobic base and could run your hard days even harder making you a better and more impressive (cos that's what you seem to care about;) runner overall. Running everything at max effort will make you stagnate, burnt out or injured eventually.
Formulas using some HR constant like 180-age are statistical averages and pretty useless for 60% of the people. Use 65% of Karvonen HR reserve instead. (HRmax-HRrest)* 0.65+HRrest. E g. (165-60)*0.65 +60 = 128
Peter Attia really is an legend. The amount of effort he puts in to understanding human physiology, and then breaking concepts down for us in a way that's understandable for enthusiasts is incredible.
I couldn't care less about any supposed personality disorders he may or may not have, especially when unofficially diagnosed by armchair psychologists. I'm far more interested in learning about human performance and biology to help get more out of my training. There's plenty of others in this space to follow if you are offended by Peter's interpersonal style. @@mikevaldez7684
Unless you're pro cyclist who train 4 hours strictly in zone 2 only it doesn't matter much for average people. Mixing your long cardio sessions with zone 2 and 3 is maybe actually better for general improvement.
RPE is great but just not reliable. Firstly the talk test can have me anything from zone 2 to low 4 at push ie: talking but uncomfortable. The second point is less experienced athletes usually have no real idea of all the zones and maxes of perceived exertion. It's the method we all want to work because it requires no tech but in my experience it requires a hell of a lot of experience to get right so is only really suitable for more experienced athletes. The best way to determine zone 2 in my opinion is via a heart rate drift test and working to those numbers. Yes it's still flawed but less flawed than the other methods
Walk to a nature park at a fast pace with a heart rate monitor watch, eventually after some weeks of practace you'll be able to keep walking at a fast pace heartrate (136bpm was mine) and keep it that for hours, and you feel like the lactic acid is not hindering your performance. you can feel you're at medium intensity but not medium/high.
@Ronda When will you have Dr Inigo San Millan on for Zone 2 training? He's the leading expert in this field with 30 years of experience working with top tier world class athletes. That's the person that Peter go for reference on this topic.
My predicted HR Z2 is 134-139. If going by RPE, then my HR is quite a bit higher (around 145). If RPE is more correct, does this mean I just have a naturally high HR for a given RPE? Perhaps I just need to take a lactate test to find out once and for all..
Yeh its a tricky one , its just a guide so sounds like 140 is a good number . The way I understand it if u can maintain a steady hr of 140bpm as an example for 45min to an hour as a guide , without blowing up in breath or hr , and feeling fine next day to train again same again , then that's roughly your z2 number as a guide. Mine is about 120 to 125bpm at moment for an hour steady pace . I guess if your rpe is accurate ? Then your probably decent fitness
I found the zones based off max heart rate lines up very close to my rpe. The general calculation of 180-age was terrible. I have a very high max heart rate for my age which says zone 2 would be 139. At 139 I could sing a song to you while we ran.
Yes 180 minus my age is 136. I could sing an opera at that HR (if I could sing). Maffetone would add +5, which would be more in line. But in the end, a lactate test is the only real way to know.
I like both of these folks or else I wouldn’t bother listening. That said, using the equations 220 minus your age to predict your max heart rate or 180 minus your age to predict your Zone 2 heart rate, are so wildly inaccurate for so many people that they should never be mentioned again, especially by experts in the field, unless to say “Don’t ever use these flawed and outdated formulas.” 1. People of the same age can have significantly different max heart rates. 2. People who remain relatively active and fit, like everyone should, will not lose anything close to one beat per year from their max HR. 3. Increases in high intensity training later in life can increase your max HR. As an example: I was an elite cyclist in my 20s and 30s, then took 15 years off, then started training again at 55… Max HR @ 23: 203 Max HR @ 55: 195 Max HR @ 58: 200 …38 beats higher than that silly equation predicts.
What is a max heart rate anyway? How do you define that? What a hearth can at maximum achieve or what a heart can at maximum achieve for quiet some time. Not hours. But atleast minutes. Which one is it
this is about as newbie as it gets, if you are so out of breath that you can't speak, youre probably working way too hard and thus not in zone 2. if you can speak normally without effort as if you were sitting down then you are probably not working hard enough and are below zone 2. exercising in zone 2 for most people feels like you can speak, but its uncomfortable to do so
I thought zone 2 was around 60 and 70% os max HR, which for me is 108-126. But with Peter’s formula it is 140. Which one should I follow?, because there is a big difference.
Slow runin keeps me in zone 2 for 20 30min and than im in the beginin of zone 3 or middle of zone 3 as time goes by while brisk walkin wll keep me in zone 1 for 15 to 20 minutes and than keep me in zone 2 for hours..
Excellent presentation. A question that has nagged me for a while: Are the percentages of the MHR itself or of the *difference* between the resting heart rate and the MHR? My Apple Watch seems to be splitting the difference to derive the zones. If my resting heart rate is 60ish BPM and my MHR 160ish, zones are squarely about 10 BPM apart.
there are different methods. the simplest is percentage of HRmax. however that does not account for your lowest heart rate which is different in different people. at the end these zones are lucky guesses or the HR that is your optimal training range. i think as peter attia is saying, the amount of exhaustion is a good indicator to find the right intensity which is also reflexted by a certain heart rate. i would start in the middle of zone 2 and would calculate zone 2 by dividing the heart rate span between your lowest and highest heart rate into 5 section of the same size. example: lowest rate is 80, highest is 180: total span = 180-80 = 100 span of one zone is 100/5 = 20 that results in zone 1 going from 80...100 zone 2 from 100...120 etc. start with middle of zone 2, which is 110 and check the perceived exhaustion after 5 minutes. maybe you are already spot on, maybe you can go higher by 5 or 10 beats per minutes or more to reach a light kind of exhaustion that still lets you talk.
just started running but realized I can only do zone 2 on the treadmill when I set the speed to 5mph. I find when I am on the road I just want to go fast and end up in zone3-4 all the time.
I've been watching a lot of videos and have decided to try the talk test instead of heart rate. My zone 2, I'm riding at 3w/kg with a 150 heart rate and I can talk with no issues its comfortable is this ok? When I say comfortable I'm not gasping
Heart Rate Variability. The variation in the time between your heart beats. It's all the new rage. Just another data point that can help some people. Especially when measure readiness to exercise.
Oomph. Pop up at 6:04 says HR is imprecise, but next bullet says “z2 allows conversation without laboured breathing” which includes, presumably, zone 1 or below….thats definitely not precise. So a mix of fallacies: precision and imprecision.
Q: define a range for HR2. A: this point roight here! q: it's a range; shouldn't there be 2 boundaries? A: waffles incoherently about breakfast cereals.
It comes from Phil Maffetone - MAF. You subtract your age from 180, make a few adjustments as he says, and that will put you safely in the middle of zone 2. I think the number 180 is derived from Maffetone's extensive experience in coaching with his method, rather than some universally accepted benchmark.
The Phil Maffetone calculation of 180 - age is what's known as the MAF formula. It's supposed to be an easy pace that allows people to run without injury. It doesn't exactly correspond to Zone 2 but it is close and a lot of people use it. Maffetone developed the number after observations of what seemed to be an effective pace that beginner runners could consistently do at high volumes without getting injured and it isn't based on any biomarkers or really any scientific study.
Max heart rate is so variable from one person to another that those formulas such as 180 minus age are about useless. I looked into this years ago and found the data for max heart rate vs age looked like shot gun pellets hitting a target. There was no trend. It's pretty easy to find your max heart rate. Run some sprints and check it. My max heart rate has always been high. When I first heard about the formulas I knew something was very wrong, either me or the formula. RPE seems like the old school common sense approach that I've used. Maybe the pro athletes need other testing but the other 99.99% of us?
Zone 2 (measured on Apple Watch 8) for me is too low to feel that im actually working out though, that’s like 4 - 4.5 speed on the treadmill. From my perspective then I don’t think anyone should be working out in zone 2 unless you like to do a lot of walking.
True zone 2 requires a chest strap--all wrist HRs are bad at measuring DURING exercise (but great I have found while at rest). Once you have the chest strap, do your own MaxHR test on a treadmill--it’s grueling, but will give you everything you need. Then and only then should you test and judge your own zone 2. You may surprise yourself.
There is no defined zone 2 , its just guide for coaches to explain what power or heart rate zone to train in. Thats why all zones are different per app . Percieved exertion is by far the best and correlate that to your hr , then that's your guide. As u get fitter your z2 hr will change . Unfit will be low and fit it will get higher. My z2 is about 120 to 125bpm at a certain pace over time of 1hr at moment . If I increase the pace my hr and breathing start to rise beyond control, thats when I know I've gone over z2 or lactate stuff. Though as a guide my apps have z2 in the same ball park around 120 to 130
The treadmill warriors are freaking out on this. Go exercise outdoors people! It’s a beautiful world out there. easy to do 2-3+ hours in Zone 2 outside. Absolutely terrible to do 2-3 hours of zone 2 indoors on a treadmill or trainer.
This is so true, I climb mountains for 6 to 8 hours or more probably mostly in zone 2 and enjoying every minute but in the gym 10 minutes on a machine bores me to tears. 😂
@@chindianajones3742he means that it is easier to self regulate outdoors as opposed to on a treadmill which will have you steady state and slowly having your heart rate going up. Both are good options as opposed to not running at all.
When science needed to somehow counterfeight the no pain no gain HIIT, Crossfit, Bodybuilding, Threshold idioties pushed by the fit in 5 min magazines. Its very simple, if you can barely hold it for 4 hours you are in zone 2, if u can hold it for 2 hours you are in zone 3 and for one hour you are in zone 4 🤪
It’s supposed to approximate max heart rate for that age but obviously everyone is different and apparently this method becomes less and less accurate the older someone gets
Lol agreed. Most people don’t even exercise. I just do my cardio that’s hard enough to where it’s not hindering recovery. I don’t care what zone I’m in.
Zone 2 is way over done. It is also INSANELY BORING. I literally have to slow to a crawl to stay in zone 2 and when I do get there, I subconsciously speed up because my own body is like... Dude, this is so freaking boring I can't do it, go faster.
If everyone had this shitty of an attitude about fitness, they'd never get beyond squatting with a bare barbell, or walking down the street. If you're at the point where you're crawling in Z2, then congrats, you've got a lot of easy gains to make, and will probably benefit by ANY type of exercise that you do. Steady-state cardio crawling too boring? Fine, do HIIT workouts three times a week, that'll drag your aerobic fitness up to the point where you'll be able to do Z2 at more than a crawl. Moderately trained people can jog in Zone 2. You can get there.
@@ktakashismith buddy I'm 40, I started running 3 months ago. I went from running 2 miles a month to 26 miles. I also deadlift 365, 405... At 40 It's boring. Go as hard as you can as fast as you can. Fail quick, learn quick. The longer people muddle along making slow progress that higher likelyhood of quitting. You want progress to hit fast, so be fast.
He recommends 180-age which is total nonsense. Just as stupid as using 220-age for max HR. These statistical formulas do not work for the majority of folks.
It’s a steady pace where you build cardiac capacity, endurance, and promote metabolic health. It also isn’t that taxing so you can do incredibly more volume than most other methods. Finally as your conditioning improves your work capacity at a given heart rate increases as well. So someone out of shape and beginning may only have to walk 3mph for zone 2 but a year later may be running a 7mph at the same heart rate.
Go back to your Hiit. threshold, no pain no gain, fit in only 5min whatever philosophy and happy plateau but dont tell others whats crap since you've got no clue.
"Zone 2" is a really nebulous term, because you're probably pissing your pants over "Zone 2 in a 6 or 7 zone model". In the Zone model Dr. Attia is talking about here, there's really only 3 zones. Z1 is below lactate threshold 1, Z2 is the space between lactate threshold 1 and 2 (where you are producing lactic acid but successfully buffering/metabolizing it), and Z3 is where you cross lactate threshold 2 and your blood lactate levels begin creeping up uncontrollably. Holding ~75% of your max HR for a minimum of 30 minutes is not "barely working out".
@@ktakashismith Your Z1 (of 3) actually covers 2 different metabolic zones. The one where mostly fat is metabolized (Endurance) and the other (Tempo) where mostly glucose is metabolized. In my case (and I am a pretty average guy regarding zones) the 2mmol level is at 90% ftp = sweet spot = upper Tempo boundary) According to San Millan's studies the effect on Mitochondrial development is the greatest in the area of max fat oxidation (approx 65% vo2max) which is about the border between endurance and tempo zones. Riding 2 hours is easy, 4 hours is not a walk in the park but becomes quite tiring.
Who cares about zone 2.. If you are not at least in zone 4 or 5 it's just a waste of time. I can get into zone 2 just by doing breathing exercises in my chair.
Maybe you misunderstand, even and especially athletes do a significant amount of their training at lower intensities. The beauty of the low intensity is that you can do a TON of it, you should still do higher intensity work but it is more stressful on the system and you will need more time to recover. Zone 2 is recovery work, builds some fitness while being restorative
The best endurance athletes in the world spend most of their training time in zone 2. There's basically 3 energy systems muscle cells can use to power contraction: aerobic oxidative (fat burning), anaerobic (glycolytic), and phosphagen (creatine phosphate). Aerobic fat burning mitochondria are best strenghtened by zone 2 intensity training. Check Dr Iñigo San Millán podcasts for more info.
Puh-lees ! Do not complicate things with pretentious verbiage. Zone 2 occurs simply when you have to take a breath during a sentence. Also you cannot sing a song without needing a breath. Forget about people ringing you.
There’s an empirical definition and a practical definition. You’re watching a video of experts discussing the minutiae of this topic, of course it’s doing to be detailed / complicated. And Peter is precisely the person broadcasting the simple message you mentioned in your comment. I see no issue.
That guy is about a smart as I've heard in a long time. Respect 👍
He has a lot of biases that can colour his advice.
I’m an early riser. 2-3 hrs zone two twice weekly has profoundly elevated my duration and recovery in all higher zones. And I’m getting through my backlog of Audible books too. Wish I had done this on my 20s I would have been a much better cyclist. 😊
@CuilcaghFK, 6 HOURS A WEEK AT 75-80% MHR? AND THAT GIVES YOU MORE "RECOVERY"? OK MO FARAH 😁
you are doing fantastic!, don't regret the past.
I'm an athlete and so many people would lose faith in anything I said when I brought up perceived exertion and the talk test. But that shit is legit AF
I'm 71 and run regularly 4-5k and my Garmin 'once' congratulated me for having a HR of 170bpm. I usually run in the upper green zone just before Threshold. 180- my age. Hmm? I usually hit 125-130 bpm, and my Garmin buzzes if my HRM is below 120bpm. I'm a short endomorph but solid muscle and used to weigh 270 lbs. I was 190lbs last weigh-in and very low to no carb meals. Not keto.. I like to follow Coach Parry. I feel their advice keeps me safe, because rest factors in for 50+ year olds. Thank you for the analysis.
Finally an MD that has an understanding of biochemistry.
*physiology
The new athletic training methods are incredible. As a life long cyclist and former runner I can remember getting my first HR monitor and thinking "its doesn't get any better than this!" but was freaked out as a runner that my HR didn't fit into the 220 minus age standard equation. I ran to my doc to see what was up! My RHR was 58 and my Zone 5 was near 200. Now 50 years later my resting is 65 and Zone 5 is still 185. We now look at HR monitors as pretty rudimentary, given tools like CGMs, lactate monitors, watt meters etc. Its great to hear him talk about PE as a great way to guide zone 2 training. Sometimes just listening to your body is in fact the most effective tool once you have some experience with it.
I always wonder now how much better guys like Eddy Merckx, Steve Prefontain, Frank Shorter etc would have been if the current technology (and equipment) were available to them during their careers.
When 46 got my HR monitored by a chest strap and got it to 192 BPM and was trying to find out my MAX HR and could still move so I guess it wasn't my max. Didn't want to keep running in my house because was alone and thought it could be dangerous to stay alive lol and durp. Now at 48 my Zone 2 is higher than Peters?!
i think with a heart rate monitor and an indoor bike with exact watt regulation you can still do a good measurement to find the right training zone. increasing the wattage in 10 watt steps every 30 seconds or so should give you a very nice recorded curve of heart rate over wattage. there is a point in that curve where there is a steeper increase of heart rate per watt. i am not sure if this is the point where the body switches from fat burning to sugar burning or above that from aerobe to anaerobe energy metabolism. or are there two corner points in the curve?
I'm 50 this year and kayak race quite a lot. I have never found the 220-age to be even close for me. My resting rate drops below 50 and my max measured is about 200. 30 years ago, I think I clocked 220 BPM, but it was too fast to get an accurate measure.
My uncle Bob Goode created the talk test at U of T in Toronto. He was a great mentor for movement.
He was goode
I read "Outlive" of Peter Attia very interesting book and I am happy to see two greats talking
Well... I was way off. I was going by my Whoop and basally my zone 2 (per whoop) was power walking and I found it really easy. 110-125BPM. This makes a lot more sense. Thank you so much.
I have started composing my chart notes (longer HPIs) while jogging in place onto my phone using a text-to-speech program. I am not certain how accurate my Garmin watch is, but it consistently reads in the 130s and 140s. This is extremely helpful and a constant gauge as to whether I am in zone 2 or not. Yeah, I probably look stupid, but this is great! Converting chart writing to zone 2 cardio is awesome.
Thanks, Dr. Attia, for the clear breakdown on how to measure and maintain Zone 2 cardio! The practical tips on using lactate levels, heart rate, and the "talk test" are super helpful. #Zone2 #Cardio #Fitness #HealthTips
interesting thing about pro cyclists is that they tend to spend most of their time well below the upper limit of their zone 2. At this level they have a zone 2 at about 300w and lactate threshold at about 400w, but there is data showing most of the training time is around 200-250 w
They'd burn too many calories, if they always went Z2
I made a box around the treadmill with masking tape, and wrote "ZONE 2" on it with a sharpie. 😁
I’m 57 and a fit short course triathlete. My max HR is 186 and my resting HR is 40-42 bpm. My sweet spot Z2 is right around 142-146 running and 136-142 cycling. My power on the bike is almost always one zone (based off FTP) higher than my HR zone. My formula is best taking my max HR minus my age then adding 10-15 bpm. After decades of using a HR strap monitor, I can ALWAYS guess where my HR is within one beat without looking at my watch. This has really helped with RPE. But note, if I exceed these Z2 HR numbers, I can definitely feel it the next day. I will try your app and start taking lactate measurements. I also want to mention that I’m not a huge fan of a lot of Z2 training. I do make sure I spend at least one day of running in Z2 and the other maybe Z4-Z5 on the treadmill doing threshold intervals. Same with cycling and swimming.
@Kelpthorn1289, You claim if you exceed your Z2 #s, you "definitely feel it", & yet you only train in that zone once weekly? Seems all the data analytics have done nothing 4 u.
and if you take sodium bicarbonate + beta-alanine + taurine together, it would lower lactate at a given power output as well. perfect to optimize fat burning.
David Goggins has only two zones
Zone 1: “They know me”
Zone 2: “They don’t know me”
😂
Stay hard!!!!!
Start slider: "Rougly, Zone 2 may align with 60-70% of max HR" - later "We tell them to start at somewhere between 75-80% of max HR". I'm confused. Is this because they're supposedly fit?
He doesn't compare it to max heart rate he is just simplifying for the pod cast.
I think the slider is wrong. I've heard him say 70-80% in other videos.
Update: In the book, he says 70-85% (depending on your fitness levels).
@@sgrushkobut 70-80% has to be difficult for many people to do a talk test and hold conversations
Depends on fitness.....i testing by myself also lactate I can tell you on good days I"m still with 163 bpm in zone 2 below 2mml lactate...other people say by running 82% of max haert rate you are top Level on zone 2.
I'm 34 years old with good background of endurance Sport but never professional. Below 17min on 5k olympic triathlon Distance several time below 2 hours
@@sgrushko75-80% is zone 3
That podcast is gold,Thankyou so much❤
@tonicballoon6661, Please😂
they say to calculate zone 2 you take 220 minus your age and multiply that by 0.6 or 0.7 to be in the range of zone 2 cardio but that would out me between 110 and 130 beats per min which feels very easy, I did an inclined treadmill walk for 1 hour and kept my heart rate between 150 and 160 and it felt like the sweet spot not to easy but not difficult, I felt like I could maintain it for much longer than 1 hour, or is there huge variability between everyone's zone 2 range because 150 to 160 beats per minute felt like zone 2 to me
Really good talk. But I have a question. In the end you say 75-80% of my max hr. But 60-70% is the most common recommendations (allso in the squared thing that popped up about the difference between Apple, Garmin and another one). Did I miss something?
Im confused as well
In this video. Peter was saying if you know your max heart rate. Then a good place to start Zone 2 training would be between 70%-80% of this number.
Does this sound right?
I imagine he would know because he is the expert in this field.
My age is 59 years old. But i can max out my heart rate at 194.
So for me i could start doing Zone 2 between 135-155 heart rate. This is about a 11:45-12:45 minute per mile pace for me depending on the day.
@caryEUNICbar, Yes, same here. & ur point is? 😁 Did u just want some attention w/ those "stats"? 😂
@@mikevaldez7684 Sorry if i didn't explain in more detail.
Before i saw this video, i was always following the 60-70% of max heart rate for "Zone 2". And when i heard Peter say 70-80% in this video, i went out and tried these parameters for Zone 2 for a few days and these were my results.
Before in my 60-70% Zone 2 training, which i was doing for about 3 solid months.......i could not jog at all really. I would always go over my 70% heart rate (134 hr) pretty fast. So i usually settled into a fast walking pace of 13:30-14:40 mile pace.
So when i tried 70-80% of max rate......i could finally maintain a slow jog......which i love.
But I'm still confused to which parameters is correct.....the more common 60-70% or the 70-80% that i just recently heard on this video.
I don't have access to a lactate meter, I'm just using a heart rate monitor.
@@mikevaldez7684 I never wanted attention to my "stats"....... because my stats are so far from being impressive, in fact they are a sign of a very unfit person.....lol! Sorry if it came across this way.
Just wanting to know if i should use 60-70% or 70-80% for Zone 2 because I'm new to this Zone 2 training.
@@caryEUCNutbar my advice is don't feed too much into this nonsense. Just enjoy the running. Vary your paces and enjoy life
Man I've read so many different things. 60-70%, 70-80%, 60-78%. MAF.. MAF +5-10. etc. I try to pick ~the middle and not worry about a couple beats over or under and pay attention to my body and RPE.. they say "Easy" is an effort, not a pace.. so depending on the day and level of fatigue and soreness that could be on the lower or higher end. (I'm 35, max around 188-190, I use ~145 as my easy. Sometimes that's 10:45, sometimes 12min pace.)
(also don't listen to that weirdo he comments negative sht everywhere here!)
Peter Attia, Maffetone, and many others clearly state 75-80% 130-150 being optimal for ""Zone 2". But zone definitions say Zone 2 is 60-70% and Zone 3 70-80%.
Why does everyone always call it "Zone 2" when it is actually Zone 3?
Everybody using an HR monitor for training zones should definitely measure a max HR if they can. 220 - age is not accurate in most cases. I'm 54 and saw 205 on a workout last week. Wildly off for many.
After listening to Peter's book I tried zone 2 training only to find using Garmin Zone 3 is Zone 2 training. I don't understand why different brands have different zones.
He will describe zone 2 being the bottom of a 5 zone model's zone 3. So Garmin--bottom of zone 3. Why 3 zones or 5 zones? 5 zones affords more specificity in certain types of training. Be nice if all platforms used 5 zones.
@@h20s8804 that seems about right, bottom of zone 3 is what I ended up targeting. Yes it should be standardized.
Interesting stuff! I have a problem with the talk test though because I seem to be able to talk quite comfortably until at much higher HR than 75-80% HRmax. I'm 49, a cyclist (though nowhere near Peter's level) & I know my HRmax is 183 (I've even seen 186 recently) which puts my Z2 137-146bpm. But if I'm cycling I can talk quite normally at that level and I don't start feeling it until 150-155bpm. I guess I'm going to have to get the lactate meter if I want to know.
I am 52 and same exact situation. 137-146, and can comfortably hold a convo at 145 while running. I've been hearing on a few podcasts that there are some continuous lactate meters on the market but I haven't looked yet.
@@c.patane7899 I did an FTP test yesterday (I'm at least a good 100W below Peter) that required me to hold HR at 155-160bpm; I could have just about held a reasonably normal conversation with someone. And I remember during the summer riding up a hill at 170-175bpm & being joined by an old lady on an e-bike. I managed to hold a conversation with her for a good 5 minutes too! I'm clearly a bit of a freak 🤣
@@HughDWallace I use Stryd power meter for running and when at 137-145 I’m usually in zone 2 for power
yeah I feel the same zone 2 for me feels like 150 to 160 beats per minute, 130s is like a going for a walk
🎯 Key Takeaways for quick navigation:
00:58 🏋️♂️ *Zone 2 cardio can be estimated using percent max heart rate and rate of perceived exertion, even without a lactate meter.*
02:20 🗣️ *Rate of Perceived Exertion (RPE) is a crucial tool; Zone 2 is when you can speak uncomfortably, but not too comfortably.*
03:44 ❤️ *Heart rate guidance: A starting point is 180 minus your age, adjusting based on fitness; also, consider HRV predictions for personalized targets.*
05:21 ⏱️ *For a functional mitochondrial test, spend 30 to 45 minutes in Zone 2 before measuring lactate levels.*
Made with HARPA AI
Do you really can use AI summary for videos?
Harpa AI is an app?
Appreciate the science behind it all. Really need to get a smart watch to check my hearbeat. For now, my barometer is how much physical exertion I am feeling. Running 4 miles 5 days a week in early AM and hitting the gym after work. When I run I definitely can't have a conversation with anyone. I try to keep it intense as possible. I want people that I run by to think "he is not messing around".
So you are running above zone 2. Many people with a weak base can't run in zone 2, because they dont train it
You'd make more progress in your training by varying your distance and your speed. If you trained in Zone 2 80% of the time you'd improve your aerobic base and could run your hard days even harder making you a better and more impressive (cos that's what you seem to care about;) runner overall. Running everything at max effort will make you stagnate, burnt out or injured eventually.
Also. That is a terrible way to train. You should learn from these type of videos. That is their goal.
Download the FREE 9-page Cognitive Enhancement Blueprint:
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Formulas using some HR constant like 180-age are statistical averages and pretty useless for 60% of the people. Use 65% of Karvonen HR reserve instead. (HRmax-HRrest)* 0.65+HRrest. E g. (165-60)*0.65 +60 = 128
Peter Attia really is an legend. The amount of effort he puts in to understanding human physiology, and then breaking concepts down for us in a way that's understandable for enthusiasts is incredible.
@samfortune589, Peter is a narcissist who loves being the center of attention & uses his "deep dives" to magnify his narcissism.😁🙋And egocentrism
I couldn't care less about any supposed personality disorders he may or may not have, especially when unofficially diagnosed by armchair psychologists. I'm far more interested in learning about human performance and biology to help get more out of my training. There's plenty of others in this space to follow if you are offended by Peter's interpersonal style. @@mikevaldez7684
@dave0351 😂😁
Unless you're pro cyclist who train 4 hours strictly in zone 2 only it doesn't matter much for average people. Mixing your long cardio sessions with zone 2 and 3 is maybe actually better for general improvement.
Peter, just curious to know if you drink coffee in the morning? Say small to medium (12 to 16 oz.)
How do Beta Blockers affect your zone 2 heart rate and perceived exertion?
Are they both lactating?
Apple watch uses Karvonen formula, so be careful on the 60-70% interval: it matches 65-75% of MHR percentage for most people
RPE is great but just not reliable. Firstly the talk test can have me anything from zone 2 to low 4 at push ie: talking but uncomfortable. The second point is less experienced athletes usually have no real idea of all the zones and maxes of perceived exertion. It's the method we all want to work because it requires no tech but in my experience it requires a hell of a lot of experience to get right so is only really suitable for more experienced athletes. The best way to determine zone 2 in my opinion is via a heart rate drift test and working to those numbers. Yes it's still flawed but less flawed than the other methods
Were ends zone 1. And how "big" is the zone 2 before it it hits zone 3 between diffrent people?.
Walk to a nature park at a fast pace with a heart rate monitor watch, eventually after some weeks of practace you'll be able to keep walking at a fast pace heartrate (136bpm was mine) and keep it that for hours, and you feel like the lactic acid is not hindering your performance. you can feel you're at medium intensity but not medium/high.
@Ronda When will you have Dr Inigo San Millan on for Zone 2 training? He's the leading expert in this field with 30 years of experience working with top tier world class athletes. That's the person that Peter go for reference on this topic.
My predicted HR Z2 is 134-139. If going by RPE, then my HR is quite a bit higher (around 145). If RPE is more correct, does this mean I just have a naturally high HR for a given RPE? Perhaps I just need to take a lactate test to find out once and for all..
Yeh its a tricky one , its just a guide so sounds like 140 is a good number . The way I understand it if u can maintain a steady hr of 140bpm as an example for 45min to an hour as a guide , without blowing up in breath or hr , and feeling fine next day to train again same again , then that's roughly your z2 number as a guide. Mine is about 120 to 125bpm at moment for an hour steady pace . I guess if your rpe is accurate ? Then your probably decent fitness
RPE is totally subjective and skewed by motivation.
@@gerrysecure5874not in weight lifting
I found the zones based off max heart rate lines up very close to my rpe. The general calculation of 180-age was terrible. I have a very high max heart rate for my age which says zone 2 would be 139. At 139 I could sing a song to you while we ran.
Yes 180 minus my age is 136. I could sing an opera at that HR (if I could sing). Maffetone would add +5, which would be more in line. But in the end, a lactate test is the only real way to know.
I like both of these folks or else I wouldn’t bother listening.
That said, using the equations 220 minus your age to predict your max heart rate or 180 minus your age to predict your Zone 2 heart rate, are so wildly inaccurate for so many people that they should never be mentioned again, especially by experts in the field, unless to say “Don’t ever use these flawed and outdated formulas.”
1. People of the same age can have significantly different max heart rates.
2. People who remain relatively active and fit, like everyone should, will not lose anything close to one beat per year from their max HR.
3. Increases in high intensity training later in life can increase your max HR.
As an example: I was an elite cyclist in my 20s and 30s, then took 15 years off, then started training again at 55…
Max HR @ 23: 203
Max HR @ 55: 195
Max HR @ 58: 200
…38 beats higher than that silly equation predicts.
What is a max heart rate anyway? How do you define that? What a hearth can at maximum achieve or what a heart can at maximum achieve for quiet some time. Not hours. But atleast minutes.
Which one is it
I really want to know this information but I need it in newbie terms. My brain glazes over when I'm confronted by lots of numbers
this is about as newbie as it gets, if you are so out of breath that you can't speak, youre probably working way too hard and thus not in zone 2. if you can speak normally without effort as if you were sitting down then you are probably not working hard enough and are below zone 2. exercising in zone 2 for most people feels like you can speak, but its uncomfortable to do so
I thought zone 2 was around 60 and 70% os max HR, which for me is 108-126. But with Peter’s formula it is 140. Which one should I follow?, because there is a big difference.
Go with RPE. When you do your zone 2, you can still talk but not as easily s when you're rested
It's amazing how music can power you through the zones and keep you going . It's like a drug.
For some it is a bad distraction. It can raise your hr 5 to 8 bpm. I like to concentration on breathing and just listen to podcasts
@@josephpchajek2685 For intervals it would be great. But for me, if I even day dream that I am racing, my hr goes up way too much.Lol!
@@josephpchajek2685 unless you always make sure your phone and ear phones are charged. Then again my gym always has music on also anyway.
Punk rock or dance music for threshold runs, podcasts for zone 2 works for me
@@josephpchajek2685 BS
have a lactate meter....what I'm really waiting for is a "continuous lactate meter" that's going to be the ultimate game changer.
@GeoffreyHiggsBoson, Please, what's that going to do 4 u? NOTHING 😂
@@mikevaldez7684it will allow you to train in the zones you choose without the guesswork
Its coming.
Slow runin keeps me in zone 2 for 20 30min and than im in the beginin of zone 3 or middle of zone 3 as time goes by while brisk walkin wll keep me in zone 1 for 15 to 20 minutes and than keep me in zone 2 for hours..
Excellent presentation. A question that has nagged me for a while: Are the percentages of the MHR itself or of the *difference* between the resting heart rate and the MHR? My Apple Watch seems to be splitting the difference to derive the zones. If my resting heart rate is 60ish BPM and my MHR 160ish, zones are squarely about 10 BPM apart.
there are different methods. the simplest is percentage of HRmax.
however that does not account for your lowest heart rate which is different in different people.
at the end these zones are lucky guesses or the HR that is your optimal training range.
i think as peter attia is saying, the amount of exhaustion is a good indicator to find the right intensity which is also reflexted by a certain heart rate.
i would start in the middle of zone 2 and would calculate zone 2 by dividing the heart rate span between your lowest and highest heart rate into 5 section of the same size.
example:
lowest rate is 80, highest is 180:
total span = 180-80 = 100
span of one zone is 100/5 = 20
that results in zone 1 going from 80...100
zone 2 from 100...120
etc.
start with middle of zone 2, which is 110 and check the perceived exhaustion after 5 minutes. maybe you are already spot on, maybe you can go higher by 5 or 10 beats per minutes or more to reach a light kind of exhaustion that still lets you talk.
If I want to do a lactate test to target zone 2 accurately by myself, there are some advices or tutorials there???
You can learn to do it with a heart rate monitor and experience.
just started running but realized I can only do zone 2 on the treadmill when I set the speed to 5mph. I find when I am on the road I just want to go fast and end up in zone3-4 all the time.
Great explanation some great stuff Peter can I ask what app its is that you use to predict Z2 thanks
@4:31 - Morpheus
Did I hear correctly his definition of zone 2 is 75-80% of max heart rate or that’s what he’ recommends for the test?
I've been watching a lot of videos and have decided to try the talk test instead of heart rate. My zone 2, I'm riding at 3w/kg with a 150 heart rate and I can talk with no issues its comfortable is this ok? When I say comfortable I'm not gasping
What's zone 2 in RPM on a stationary exercise bike?
What is the HRV app Peter referred to?
Heart Rate Variability. The variation in the time between your heart beats. It's all the new rage. Just another data point that can help some people. Especially when measure readiness to exercise.
Not sure, but I like Elite HRV. Need a good chest strap though
Morpheus app
Morphia
I'm glad to know that the Borgs are involved.
Resistance is futile
Perfectionist tendencies reduce life expectancy 7 to 9 years.
yup
Oomph. Pop up at 6:04 says HR is imprecise, but next bullet says “z2 allows conversation without laboured breathing” which includes, presumably, zone 1 or below….thats definitely not precise. So a mix of fallacies: precision and imprecision.
Q: define a range for HR2.
A: this point roight here!
q: it's a range; shouldn't there be 2 boundaries?
A: waffles incoherently about breakfast cereals.
Simple, are you giving more effort than a leisurely walk? Are you also bored out of your mind from lack of any endorphins? You’re in Zone 2
😂
How much bdnf for zone2 or zone3 ?
May have missed it but where did the 180 come from? I’m more familiar with 220 for max HR or is the 180 used to calculate Zone 2 HR?
It comes from Phil Maffetone - MAF. You subtract your age from 180, make a few adjustments as he says, and that will put you safely in the middle of zone 2. I think the number 180 is derived from Maffetone's extensive experience in coaching with his method, rather than some universally accepted benchmark.
The Phil Maffetone calculation of 180 - age is what's known as the MAF formula. It's supposed to be an easy pace that allows people to run without injury. It doesn't exactly correspond to Zone 2 but it is close and a lot of people use it. Maffetone developed the number after observations of what seemed to be an effective pace that beginner runners could consistently do at high volumes without getting injured and it isn't based on any biomarkers or really any scientific study.
Thanks
If you know your max HR 75%+ seems too high for zone 2
It's another formula that is not very accurate.
Max heart rate is so variable from one person to another that those formulas such as 180 minus age are about useless. I looked into this years ago and found the data for max heart rate vs age looked like shot gun pellets hitting a target. There was no trend. It's pretty easy to find your max heart rate. Run some sprints and check it. My max heart rate has always been high. When I first heard about the formulas I knew something was very wrong, either me or the formula. RPE seems like the old school common sense approach that I've used. Maybe the pro athletes need other testing but the other 99.99% of us?
Sorry Peter I asked the question before watching all of the chat
Hey didn't you mean 220 minus your age? Not 180 minus your age? To get your MHR?
Zone 2 (measured on Apple Watch 8) for me is too low to feel that im actually working out though, that’s like 4 - 4.5 speed on the treadmill. From my perspective then I don’t think anyone should be working out in zone 2 unless you like to do a lot of walking.
Your watch is WAY off then. A lot of apps are. Get the zone 2 right, amd you will off to the races.
True zone 2 requires a chest strap--all wrist HRs are bad at measuring DURING exercise (but great I have found while at rest). Once you have the chest strap, do your own MaxHR test on a treadmill--it’s grueling, but will give you everything you need. Then and only then should you test and judge your own zone 2. You may surprise yourself.
This zone 2 is different from the usual HR zones
There is no defined zone 2 , its just guide for coaches to explain what power or heart rate zone to train in. Thats why all zones are different per app . Percieved exertion is by far the best and correlate that to your hr , then that's your guide. As u get fitter your z2 hr will change . Unfit will be low and fit it will get higher. My z2 is about 120 to 125bpm at a certain pace over time of 1hr at moment . If I increase the pace my hr and breathing start to rise beyond control, thats when I know I've gone over z2 or lactate stuff. Though as a guide my apps have z2 in the same ball park around 120 to 130
Peter has mentioned in the past if you use an Apple watch you'll need to be in a lower zone 3 using Apples metrics
The treadmill warriors are freaking out on this. Go exercise outdoors people! It’s a beautiful world out there. easy to do 2-3+ hours in Zone 2 outside. Absolutely terrible to do 2-3 hours of zone 2 indoors on a treadmill or trainer.
This is so true, I climb mountains for 6 to 8 hours or more probably mostly in zone 2 and enjoying every minute but in the gym 10 minutes on a machine bores me to tears. 😂
To each is own. Stop lecturing people and enjoy what you personally do please
Not possible in Canada in the winter. Unless you are aome kind of wim hoff.
Worse than not doing it?
@@chindianajones3742he means that it is easier to self regulate outdoors as opposed to on a treadmill which will have you steady state and slowly having your heart rate going up. Both are good options as opposed to not running at all.
Sing a cadence like we did in the service. Zone 2 for miles.
When did working out get so complicated. ?
When this younger generation made it that way lol. I know...this is just so stupid IMO.
When science needed to somehow counterfeight the no pain no gain HIIT, Crossfit, Bodybuilding, Threshold idioties pushed by the fit in 5 min magazines.
Its very simple, if you can barely hold it for 4 hours you are in zone 2, if u can hold it for 2 hours you are in zone 3 and for one hour you are in zone 4 🤪
I don't see how it is any more complicated than 10, 20, 30 years ago. You just weren't aware of it all.
@@fiddlebender88 You're completely missing the point. All of this was and IS unnecessary.
@@keithzastrow Everything related to exercising is unnecessary. Exercising by itself is considered a waste of time by a lot of people.
Me cussing in full sentences at 170-175 bpm.... Zone 2.5?
Look at these 2 health nuts 🥜
Resting lactate levels are typically around 0.7mmol to 2.0 mmol. What. In the world are you talking about?
All of this is so flawed.
You don't have to be lactating to get a good workout.
What the heck zone 2
I never knew that was called "zone two," I just called it cardio. Everything else was just a stroll in the park.
You can just do 'cardio', but most people will be in zone 3 or higher. It's quite a specific zone and needs to be measured.
@@richardmiddleton7770It can be accurately guessed.
😀 😃
Your cadence effects things a fair bit....
also, I reckon most people can talk in full sentences doing tempo
220-age for heartrate is a joke.
It’s supposed to approximate max heart rate for that age but obviously everyone is different and apparently this method becomes less and less accurate the older someone gets
holy smokes the first 33 seconds is proof not everyone should start a podcast
Testing bloodlactate with a handheld device is absolut bs X-D they are soooo bad … unimaginable. What a joke :-D
His talk test is not reliable. Puts me into zone 3.
Wrong.
z2 is a big waste of time if you haven't minimum 14 hours a week training
All the HR zones are so overrated. Runner/cyclist for many years and they do NOT conform to all individuals.
Being slave of an app. Just Run and enjoy
This zone 2 mess is crazy lol. U need more than zone 2 people.
Lol agreed. Most people don’t even exercise. I just do my cardio that’s hard enough to where it’s not hindering recovery. I don’t care what zone I’m in.
he doesn't give her any chance to speak
Zone 2 is way over done. It is also INSANELY BORING. I literally have to slow to a crawl to stay in zone 2 and when I do get there, I subconsciously speed up because my own body is like... Dude, this is so freaking boring I can't do it, go faster.
If everyone had this shitty of an attitude about fitness, they'd never get beyond squatting with a bare barbell, or walking down the street. If you're at the point where you're crawling in Z2, then congrats, you've got a lot of easy gains to make, and will probably benefit by ANY type of exercise that you do. Steady-state cardio crawling too boring? Fine, do HIIT workouts three times a week, that'll drag your aerobic fitness up to the point where you'll be able to do Z2 at more than a crawl. Moderately trained people can jog in Zone 2. You can get there.
@@ktakashismith buddy I'm 40, I started running 3 months ago. I went from running 2 miles a month to 26 miles. I also deadlift 365, 405... At 40 It's boring. Go as hard as you can as fast as you can. Fail quick, learn quick. The longer people muddle along making slow progress that higher likelyhood of quitting. You want progress to hit fast, so be fast.
He recommends 180-age which is total nonsense. Just as stupid as using 220-age for max HR. These statistical formulas do not work for the majority of folks.
This doesn’t make sense. zone 2 is barely working out. This is crap.
It’s a steady pace where you build cardiac capacity, endurance, and promote metabolic health. It also isn’t that taxing so you can do incredibly more volume than most other methods. Finally as your conditioning improves your work capacity at a given heart rate increases as well. So someone out of shape and beginning may only have to walk 3mph for zone 2 but a year later may be running a 7mph at the same heart rate.
Go back to your Hiit. threshold, no pain no gain, fit in only 5min whatever philosophy and happy plateau but dont tell others whats crap since you've got no clue.
"Zone 2" is a really nebulous term, because you're probably pissing your pants over "Zone 2 in a 6 or 7 zone model". In the Zone model Dr. Attia is talking about here, there's really only 3 zones. Z1 is below lactate threshold 1, Z2 is the space between lactate threshold 1 and 2 (where you are producing lactic acid but successfully buffering/metabolizing it), and Z3 is where you cross lactate threshold 2 and your blood lactate levels begin creeping up uncontrollably. Holding ~75% of your max HR for a minimum of 30 minutes is not "barely working out".
@@ktakashismith Your Z1 (of 3) actually covers 2 different metabolic zones. The one where mostly fat is metabolized (Endurance) and the other (Tempo) where mostly glucose is metabolized. In my case (and I am a pretty average guy regarding zones) the 2mmol level is at 90% ftp = sweet spot = upper Tempo boundary) According to San Millan's studies the effect on Mitochondrial development is the greatest in the area of max fat oxidation (approx 65% vo2max) which is about the border between endurance and tempo zones. Riding 2 hours is easy, 4 hours is not a walk in the park but becomes quite tiring.
Who cares about zone 2.. If you are not at least in zone 4 or 5 it's just a waste of time. I can get into zone 2 just by doing breathing exercises in my chair.
Maybe you misunderstand, even and especially athletes do a significant amount of their training at lower intensities.
The beauty of the low intensity is that you can do a TON of it, you should still do higher intensity work but it is more stressful on the system and you will need more time to recover. Zone 2 is recovery work, builds some fitness while being restorative
The best endurance athletes in the world spend most of their training time in zone 2. There's basically 3 energy systems muscle cells can use to power contraction: aerobic oxidative (fat burning), anaerobic (glycolytic), and phosphagen (creatine phosphate). Aerobic fat burning mitochondria are best strenghtened by zone 2 intensity training. Check Dr Iñigo San Millán podcasts for more info.
I guess you’re not that fit then?
Lol no zone 2, no zone 4 or 5
You don't know what you are talking about.
Puh-lees ! Do not complicate things with pretentious verbiage. Zone 2 occurs simply when you have to take a breath during a sentence. Also you cannot sing a song without needing a breath. Forget about people ringing you.
There’s an empirical definition and a practical definition. You’re watching a video of experts discussing the minutiae of this topic, of course it’s doing to be detailed / complicated. And Peter is precisely the person broadcasting the simple message you mentioned in your comment. I see no issue.
Who cares
U guys are boring
They are WAY WAY WAY overthinking it. Elite athletes know the exercise scientists are decades behind the best minds in their sports
I thought it was 60-70% but now they say its 70-80%...