Sticking to zone 2 during your training can be a real challenge, do you have any tips or advice for staying within the heart rate zone? ❤💬#gtncoachescorner

@lisapet160

1y↑2

Run with "empty stomach", which means almost empty guts. On the run, it's fine to consume high energy compact fodder or eat tiny volumes of food, or have drinks with sugars as long as digestive system and muscles do not compete for oxygen and blood vessels are not under excessive mechanical pressure.
Visceral fat specifically and extensive fat generally could be a problem too. Diet and walk it off.

@GimmeMoeProductions

1y↑4

I find treadmill running, due to it being indoors, the heat is worse than outside. After placing a big fan facing me while on the treadmill things changed and allows for a more consistent heart rate with heat being less of a factor.

@trippygrace1355

1y↑12

Put your ego aside, and slow down haha

@martinrheaume5393

45w↑1

Don't start your run at the top of zone 2. Your heart rate is going to raise over the course of the run. Plus, there will be some variability so start towards the bottom and let it creep up.

@boyceway5947

42w↑16

My advice as a beginner runner is to run in zone 3, honestly. It's very difficult to build up fitness when the majority of your training is walking. After you get more fit, you can maintain more of a jog in zone 2.

The headline here is when you're starting from scratch, forget the zones and just work on becoming more fit. Worry about zone running after you have the ability to run 2-3 miles (regardless of zones) without stopping.

20 More Replies...

@nikosgaming5695

52w↑58

I can't understate how INSANELY HELPFUL this was for me! Training for my first half marathon as a relatively new runner who has never done a race. Not looking to win, but to finish and be proud of it. Thank you!

@gtn

52w↑4

Really great to hear our video was helpful to you! When is your race? We would love to hear how it goes! 🙌

@nikosgaming5695

51w↑4

@@gtn the Fort Worth Pumpkin Spice Half Marathon this November! Hoping these next 6 months will do a lot for my heart rate and endurance!

@lifeisabeautifulride

1y↑7

Thank you so much for addressing all those zone 2 questions!!! Greatly appreciated!

@gtn

1y↑1

Happy to help! We have more videos on zone 2 if you'd like to see more 👉 https://youtu.be/tqTYJg2mnT0 🙌

@Tommi462

1y↑38

I had the same problem with zone 2 training when I started running. I was just so out of shape, but also, I was just not efficient with my running either, having previously done any sort of athletic activity over 19 years earlier. I do occasionally drift over to zone 3 these days as well, but now it's more about the legs feeling so good that you accidentally run too fast and don't realize it. Anyways, what helped me back then was actually cycling. It was much easier for me to stay in zone 2 while cycling (just avoid huge hills) and it helped me build that base. Also, just patience. When you run enough, you'll automatically get more efficient at it eventually and your heart rate will not jump up so easily. This obviously applies to beginners only. If you've trained a long time and still can't stay in zone 2, your zones are probably wrong. Or you wear too much clothers and overheat. Or you've overtrained. Or like others here have commented, it's just way too hot outside, but being from Finland, I have no idea about that. 😅

@peterchristensen7123

28w

So many things were said here that goes against the common theory about slow running and base building. Very confusing. Maffetone stressed, that aerobic base building could be done in any number of different activities, like dancing, biking, running etc. But that due to cortisol NO ZONE 3 what so ever was allowed until a plateau was reached (3-8 months) and you didnt improve your aerobic fitness any more.
Also, tempo is supposed to go down during the run to keep the pulse steady. Its natural and indicates that you are doing it right. Running slow and keeping in zone 2 is frutrating if you are a competative individual. Everyone can benefit, but its not for everyobe😀

@BairdJoshua

1y↑32

Great video guys. Quick bit to add for anyone struggling like above.
For YEARS I read my Garmin's (watch) optical HR data. It gave me information like many of the questions above - sudden spikes in HR, Z4 HR on easy long runs etc, etc. I doubted it early on, but when I borrowed a friends Garmin it gave me the same data. I eventually gave up reading it and just though I was a freak who could have a full conversation with a HR of 205. Under advice of a friend a couple of months ago I invested in a chest strap, this has completely changed the game and now the data is what you would expect.
Moral of the story being just because data is generated, it doesn't necessarily mean it is right. And I would personally advise those asking the questions above, that if they think that it must be wrong, to maybe try a different way of measuring HR.

@dustinc-ratt7600

1y↑5

Absolutely agree! The watch alone is TERRIBLE at reading an accurate HR. It’s likely reading cadence as a HR. Chest strap is a must of doing zone work

@PTSTEH20

1y↑4

Haha talking at 205 what ever

@hamoudalnasser

51w

Do chest straps work with Garmin's, does the watch detect them or something?

@BairdJoshua

51w↑3

@@hamoudalnasser It is all dependent on the watch and the strap. However, I think with all the latest models they work. I have an ANT+ compatible Garmin and an. ANT+ Wahoo compatible strap (because it was the cheapest at the time), and even though they are different brands they work together seamlessly.
In the Garmin menu on my watch you go Settings >Sensors and Accessories>Add new.
It was pretty easy to set up and I'm sure there are videos on Youtube. Good luck!

@stargazerbird

37w

Cadence lock. I wear a sweat band round my watch and make sure it’s snug. I used to get cadence lock and it makes you think your body has gone mad until some kind soul tells you about it.

1 More Replies...

@KlemenSuligojTri

1y↑53

RPE is an even better gauge for Zone 2 training. Just run easy, breathing controlled, being able to hold a conversation. Heart rate can be influenced by so many factors it can serve as a guideline, but not a strict rule.

@IT_Farhan

1y↑7

100%, RPE is the best thing other than being hooked up to RER machine. Heart rate does not cut it.

@klettersteig599

26w

What’s RPE?

@richardmiddleton7770

26w

@@klettersteig599rate of perceived exertion.

@juanerasmog

23w

@@klettersteig599rate of perceived exertion. It's basically running by feel

@IGotsBadFeeling

15w

@@klettersteig599 Rate of Perceived Exertion

5 More Replies...

@jgameruk

1y↑8

Usually, a main reason why we can't stay in the zone 2 is because our zones are all wrong. On Garmin, I use LT% rather than max HR to define my zones which seems to be working quite well for me and now easy runs stay in zone 2 (or in Stryd power zone 1). Although, nowadays I don't train much by HR but mostly use RPE + rPWR. I do look at the HR and if all zones are set correctly it's possible to see some correlation between metrics. Another HR zones issue indicating that zones are all wrong is during racing. If the entire race is anaerobic (maximum, whatever Garmin calls it) then obviously this isn't right either. That's why I prefer to run by rPWR because it's probably best way to quantify RPE in the real-time.

@hamoudalnasser

51w

Can you change settings on a Garmin to measure LT% instead of it's rather peculiar sense of HR zone?

@MMichiganSalveRegina

1y↑47

One important thing is that Garmin's Zone 3 ("Aerobic") is actually Z2 as defined by other people. Zone 2 is "Easy" for Garmin, which is like Z1

@hippopotatomoose

1y↑1

Really? What is the consensus on the %maxHR is zone 3? Or %LactateThresholdHR?

@DavidLEE-lb7pf

1y↑6

Default setting at Garmin is based on max heart rate. You should change it to LTHR at the heart rate setting so it will match the zone ranges that this video talks about.

@ismovanutube

1y↑4

Came here to say this. Garmin's default is off, change to HRR or if you have a HR chest strap, do the lactate threshold test and switch to LTHR. Zones will be more accurate.

@MMichiganSalveRegina

1y↑5

So I just checked on my Garmin and switching from % of Max HR to % of LT essentially shifts down the zone by 1. Z3 with maxHR becomes Z2 with LT. Other than that, the range of hr is remarkably similar. Probably just something good to know... Garmin's default Z3 is Z2

@hamoudalnasser

51w

@@DavidLEE-lb7pf How do you do this?

3 More Replies...

@NathanaelGreeneBKNY

1y↑4

Would love to hear your thoughts on the pros and cons of different tri-training apps including Humango, Mottiv, Garmin, and Wahoo. Thanks!

@alexandersoltesz8103

Thanks for the answer on the z2/z3 question, I've been wondering about it too and the same answer seemed logical and that's what I've been keeping at too, nice to hear the clarification/reassurance!

@Tommi462

1y↑21

Oh, and also, something people may not realize (I didn't, when I started), but if your heart rate is almost immediately in zone 2 when you start the run, you are going too fast. For me, it takes 10-15 minutes for my heart to kind of get used to the run, and settle at the level it then stays at for the rest of the run. So for the first 1K my heart rate will be at zone 1, sometimes even the second km. That was one mistake I used to make on easy runs is just starting too fast.

@hamoudalnasser

51w↑9

My heart seems to just jump to zone 3 as soon as I start running. Even at very slow paces. I practically have to walk to keep it below 120, and if I just walk it never gets to 100.

@keithgoddard4192

51w↑2

@@hamoudalnasser This seems to be where I am too... I'm not out of breath, and FEEL totally relaxed, but my HR is in zone 3.

@chaseadventures

1y↑17

In Texas it's regularly 90-105 degrees Fahrenheit with high humidity so running outside in zone 2 is very very difficult unless you get outside super early (like before sunrise). The question about someone's heart rate creeping up over longer durations is very real for me. Treadmill workouts are mandatory for not only zone 2 runs but also intervals if you're hoping to get a solid workout for your muscles in addition to your heart. Just a couple thoughts from across the pond!

@reeltaiwan

1y↑5

Ditto in Singapore. Hot and humid, and since I started running here last May, I'd thought it was normal for my HR to creep up on runs that last more than 30 minutes. I can make it to 10 or 12 km in Z2, but recently, I've started running at tempo for the last several kilometers of 15+ km runs that start easy. Otherwise I have to inch toward 7 min/km, which just feels wrong.

@vinads1309

1y↑1

Malaysia is the same case.. So every time it’s easy run day I usually do it on the treadmill. There are some days can be done on Z2 outside but once in a blue moon due to very hot, humid & sticky weather pretty much everyday

@st4331

1y↑3

It's similar in Bangkok, usually 33-35C when I run. However, I've focused on staying in zone 2 this year and done 3 MAF tests, the latest today, and each month I've run 8km 2mins faster than the previous run (56mins today). I do one faster run each week, but zone 2 training is working for me. In January I couldn't run more than 8 miles in zone 2, but can now manage 11 miles before cardiac drift sets in.

@Wonderkid44

47w

It’s an ocean, wow lmao Americans are so dumb. Atlantic ocean a pond!? I’ve heard it all now 😏

@trophyhusbanddiaries2805

37w↑1

Same here in Oklahoma

@apnipasnd3450

25w

hank you so much for addressing all those zone 2 questions!!! Greatly appreciated!

@user-qi2fd6rm7u

25w

Thank you so much for addressing all those zone questions greatly appreciated

@evka-kc2kx

1y↑4

Great timing with this video ☺️ I just had my vo2 max measured and hr zones set and I do find running in zone 2 really hard... which is ironic as it should be easy running 😂
Thank you for your advice 😊

@gtn

Glad to hear the video was helpful! We have plenty more videos on heart rate zones like this one 👉 https://youtu.be/Mlgs4_54q8Y if you want some more advice!

@angusatkins-trimnell2784

1y↑3

May have something to do with how one calculates Z2. I use heart rate reserve because other calculations just seemed silly low. I'm not too dogmatic because I'm never really sure about either my base rate or my max. I find it a useful tool though.

@stargazerbird

37w↑2

This is a video every part time runner and newbie needs to see. I am on the Garmin Reddit and there are daily threads about the zones and how they can’t keep to Garmin zone two. Seems Garmin zones are different to the zones old fashioned trainers use. The zone accuracy is totally dependent on the max heart rate being accurate, which is very hard to find out yourself.

I run in the tropics and the cardiac drift is pretty extreme after 20 minutes. I ignore it now unless I am feeling the heat since I am used to it. Otherwise I would never be able to do a longer run. Same thing for those of us who are older and so never going to have the fitness most runners have. Our cardiac drift will be larger.

@jamstaa69

1y↑7

I used to struggle to stay in, or should I say, match my zone with my perceived rate.. but I moved to heart rate reserve, and it matches what I feel so much more. And the zones it moves and sits in during the various training types seem to match so much better. Before, I used to be walking getting no exercise trying to keep my zones down and I actually lost fitness.. now I feel my exertion matches my zones.. and my fitness improved again.

@automotive474

48w↑1

Thanks for your comment, I agree with you. You tube videos are great generally but almost all of them lack the detail. I'd prefer to watch 1.5 hours of monotone if it had this sort of insight that I needed. Same story with heart rate reserve. I feel I little silly for not realizing sooner everybody is different so I should stop trying to fit myself into the hr zone box.

@MultiThunder1234

1y↑3

GTN, I feel we need to address the elephant in the room, Base Fitness Level, before I could run in Zone2 without spiking into Zone 3, 4 and 5 after awhile I was actively Brisk Walking, Racewalking and Trail Hiking in Zone 1 and 2 (sometimes 3), I gradually built up my Base Fitness over 2 LONG YEARS to be able to sustain a very small (unsteady) Zone 2 run for 1km then 2 and 3 and then at 5km things became a lot steadier, I spiked less in the first 3km but I still spiked into Zone 3 in the 4th and 5th km. As my Base Fitness increased I added 10% additional distance per week, I'm now up to 7 km "Steady" in Zone 2.
.
Too many people think that Base Fitness to hold a Steady Zone2 pace (even a slow one) is built in months, IT'S NOT especially if you've had a Sedentary lifestyle and over 45 yrs old..
I have a friend that's a former athlete she's in her 40s and her Zone 2 is 138 to 150 + , she can go 4 x further and whopping lot faster IN HER ZONE 2 because she's built up her Base Fitness to support that Pace and Distance. It takes Years !!!

@princethumper

Exactly, look at how long the base phase is following Lydiard Principles, can be many years. If you're overweight and not building your base then what do you honestly expect, of course pace in Z2 will be terrible! No need to overthink it

@stargazerbird

37w

Yes, which means telling older and new runners to focus on zone two exclusively is problematic. If you basically have to walk to maintain the HR how will you ever progress? I started running at 67. I did it with a base of 10,000 steps a day for a year but nothing impressive. I sprinted four times and then walked. Did that three times a week and once a week tested how far I could jog without stopping. Took me many months to run a whole mile. After that progress was faster. Seems to me you need the VO2 Max boost of intensity to get that base up. The you can focus more on endurance for distance.

Just my theory and experience.

@Islamic_guidance10

25w

Such an informative video ❤ answered almost all the questions ❤

@JMHertford09

1y↑16

I find that breathing in/out over four strides as opposed to two or three helps keep the HR down. Also, don't have a coffee and then go out 30mins later if you want to keep your HR down! Last thing is to keep as cool as possible. Running generates a lot of heat, which in turn gets the HR up. 🙂

@dimitar297

1y↑3

Understood. Start my workout 30 minutes after not having a coffee.

@-esox-3714

48w

@@dimitar297 xd

@ArmendKrasniqi

14w

My HR downs for 10bpm without coffee. But, the breathing technique doesn't work for me! Some say running in z2 3 to 8 months it will improve. Of course 1 or 2 session per week should be intervals and speed works

@theunknown21329

1y↑5

Ideally you would get a lot of bang for your buck by doing speedwork and tempo runs everyday, but you'd get injured very quickly. Z2 is there just to keep up the mileage and avoid injuries while giving you a good stimulus. It's not like your physiology stops progressing when you go from Z2 into Zone 3/4.

@munirahmed4904

25w

Thank you so much for addressing all those zone 2 question? greatly appreciated

@user-vd6rw1qf3l

25w

Thank you so much for addressing all those zone 2 question ❓ greatly appreciated

@peterthanasse1321

1y↑5

I started using Zone training last Fall in preperation for my first Marathon this Spring and I have been struggling to find good progress with the technique. I feel much slower than I was last summer/fall when I was running some half-marathons, so I am supremely discouraged 6 months in and worry that I won't be anywhere near my goals for my Spring marathon in May. But, I keep seeing videos and reading stuff about how Zone training will eventually pay off, so I am going to at least stick with it until my race in May and then decide if I will continue or abandon it altogether.
As it is now, I worry I won't be able to make the cut off times at the pace I am progressing using the system.
(FYI - yes, my zones have been properly established and checked with a running coach using a few different field tests to determine Max HR and also using Heart Rate Reserve calculations to determine the zones)

@JMHertford09

Hey, just wanted to ask if you are adding any speed sessions alongside your Z2 running? Z2 training is your 80% and your remaining 20% should be Z4 - Z5. 🙂

@peterthanasse1321

@@JMHertford09 Yes. I am was doing as prescribed by the traning programme. Intervals, fartleks, tempo runs, etc. The results were are, so far, very unsatisfying. I think I will be abandoning the technique. The more I do it, the more I am convince that Zone Training is geared to high milage runners (those who run 80km per week and up) and not for runners like me who are more in the 40 km per week category.

@marcuse9011

1y↑6

my zone 2 is around 150-155 and my garmin keep telling me that i am in zone 3 or 4. And yes... i had a average Heart rate of 174 on my 3 hour Marathon.

@jonathanzappala

1y↑1

Nobody’s zone 2 is 150-160bpm. That would mean your maximum heart rate is 250 bpm. I’m sure it’s not.

@marcuse9011

1y↑2

@jonathanz2271 it's measured with lactate

@jonathanzappala

@@marcuse9011 apologies I assumed few have paid to do that.

@shaylorcyclingwahoolecol8313

@@jonathanzappala no, if that’s the top of his Z2 it’s only about 200

@jonathanzappala

@@shaylorcyclingwahoolecol8313 zone 2 is 60-70% of max hr. Of a 200bpm max that would be 120-140bpm. 60% of 250 is 150.

@ernestvigil7761

37w↑1

OMG! This was recommended this morning. All of these questions are exactly the same as mine!

@nataliamartinkova

18w↑1

This video actually addresses many of my most burning questions. So, #gtncoachescorner, this comment turned out not being a question. Instead, it is a thank you for the great content and giving us great advice on how to not get lost in watch metrics and lose running joy.

@tyresejackson9665

1y↑201

I stopped caring about this stuff along time ago. I’ve learned to train by feel rather than being stuck in the “heart rate zone” prison house. As a result, my fitness has increased significantly and I now find running (which I’ve been doing for years) more enjoyable. Moral of the story is different things work for different people. Genetics also play a huge role which is something that’s not talked about much.

@atheosmachina

1y↑7

Agreed, not to mention conditions like asthma along with medication, as well as one's current level of fitness. Being in tune with one's body is key, and it's pretty easy to tell when one's overdoing it in terms of the heart (and the lungs).

@HS-fm9kv

1y↑1

Likewise.
I run based on speeds. Ie marathon/ half marathon/ 10km etc. Easy run is slower than my marathon target speed.
Much easier and easier to do by feel

@Steveness100

1y↑11

I’m heading in this direction as well- I’m getting tired of always watching my heart rate

@shaylorcyclingwahoolecol8313

1y↑4

I find this odd, I find it easy to sit in Z2. My paces are my HRs really quite closely

@tyresejackson9665

1y↑14

@@Steveness100 To be clear, I do look at heart rate and I pay attention to changes and historical data as it pertains to ME. Contrary to popular opinion there’s not a “standard” when it comes to heart rate numbers because everyones heart is as different as their faces. I think it’s folly to try and squeeze yourself into some formula or compare yourself to someone else. It takes the fun out of running and everyone becomes slaves to unwritten rules. So the next time you look at your HR numbers just keep in mind that’s where YOU are. Your 150 BPM may in fact be the equivalent to someone else’s 120 BPM, ie, their “zone 2.” It’s the same with different types of workouts; one interval workout may help while another is completely unproductive. As humans we like to be given formulas and routines, but unfortunately, you have to put in the work and discover how your body works which may be different from someone else’s.

17 More Replies...

@SR77SR

1y↑95

Because you're not actually in Zone 2 and you need to go easier. There, answered it for you 😂

@stevethecat9194

41w

Lol. So true.

@stargazerbird

37w↑1

That’s not what they said in the video.

@MJunaid-nd2rp

25w

Well-done Great advice Very helpful

@johnmurray912

1y↑4

Slow slow slow - high cadence - belly breathing - good forefoot form and patience - reduced my heart rate by 33% doing this.

@gm2407

Start at a shuffle, then slow down to let the tortoise pass, you are not slow enough unless that snail climbing a wet glass window is passing you.

But seriously your post seems like great advice. Also well done on the cardio improvement.

@PatrickWoerner

tried to increase my cadence today. which is normally around 150-155 when going on an easy run. i even had a metronome in my ears today just to stick to a cadence of 170 on my easy run. but it was so hard and i was going too fast from time to time. aare you sure that cadence plays an important role when going for those "zone 2 easy runs"?

@user-fl2mp6kw7t

25w

Thank you so much for addressing all those zone 2question greatly appreciated

@user-vo6rn4ey4q

25w

Thanks for a good video with well qualified information.

@user-un8vg4cd5z

25w

Amazing 😍 thanks for this information 😊

@akibkhan-8754

25w

Superb Coaching Corner Yo Man Impressive workout informative ❤

@ZeeGaming-td5ol

25w

Good luck bro ❤

@user-ij5ir5ch9n

25w

Informative video this was helpful 💯

@Irfan-218

25w

Superb coaching corner yo man impressive workout ❤❤❤

@skullgamer9095

25w

Highly Appreciated🎉

@nikhilerigila8175

1y↑2

Thank you for Clarifying the MaxHR vs LTHR zones. I've faced the same problem. My Z2 of MaxHR zone is 15 beats lower than LTHR Z2. And according to my pace zones calculated using best 5k timing it feels similar to my LTHR zones

@Kurio71

33w↑1

Anything under LT1 is Zone 2 for me

@AliButt-gc4vj

25w

Thanks for hosting this

@umerumerbutt1962

25w

Great advice. Well done

@MathilJatoi-vh6ei

25w

you are doing very good .. keep it up ❤

@bismarani7670

25w

This was so helpful

@ZeeshanKhan-hb8bm

25w

Great approach

@user-zo7yv2cv3i

25w

Very helpful and perfect exercise step by step.good healthcare .❤

@user-no7xc1ob8b

25w

Nice work man

@sapperjaeger

28w

This was a big help -- thanks much!

@user-ue2ln1ok8l

25w

Informative conservation 😊

@user-se6to7rb2m

25w

Nice work 💯

@Societyspecialist

25w

Very informative video nice work

@AhsanMohsin-fz3gv

25w

Your work is Excellent 👍

@MuhammadSaimUrRehman-oq2my

25w

Great timing

@shaxosolar2966

25w

Good work ❤

@julyfire3269

25w

Very informative ❤

@SamraNaseer-gm6gh

25w

Greatly appreciate

@Affan-447

25w

Very helpful and perfect exercise step by step.. good idea for healthcare..👍🏻👍🏻👍🏻

@ManoPrincess-ns2gi

25w

Great advice well done

@saraawan1543

25w

Appreciated ❤❤

@crossfittgymofficial

25w

Thanks for addressing

@user-zc4ok6nx7j

25w

Very helpful and perfect job

@MominAndDuaVlogs

25w

Amazing information

@Shaikhmahnoor212

25w

Superb work

@QadirButty-lm4mp

25w

Stunning

@tmtechnicalgaming304

25w

Thanks for good video with great knowledge

@richardmiddleton7770

26w

Strava is a pretty well established platform, if not the most. It's zones based on your max HR are pretty accurate but you have to update your max HR once you have established a few tests or have raced a 5k maybe! I'm mainly a cyclist and after doing FTP tests, my heart rate zones align perfectly with my power zones. My zone 2 also corrolates with the nose breathing test, conversion test, RPE, and the Maffetone method (180 minus age +/- 5 beats).

Things that increase your HR: Eating within 3 hours of a run, caffeine before a run, dehydration, anxiety (try to relax and think calm thoughts!), starting too fast, steep inclines and being overweight.

Top tip, don't look at your pace, only HR. Also if you're new to running or endurance in general, it's ok that your HR goes into zone 3 sometimes, just try and slow down as much as possible when it happens, increase your running frequency and run for at least 45 minutes at a time (again, look at HR and time, NOT pace and distance). Try to run 3 days on 1 day off, or 5 days in a row. This is also another benefit of zone 2 training, you can run nearly every day. Hope this info helps someone.

@tehreemazaidi6339

25w

Very informative 😃

@hibaashraf6782

25w

I loved the information provided in it

@mughisshaikh1405

25w

Excellent job

@Misty_rose799

25w

Well done 👍

@user-qf8ck4bh8t

25w

Good stuff ❤

@lifehackhd554

25w

Well-done

@HamidAli-vk6rb

25w

Good information good platform 👏👍

@haroonkhatri4616

25w

Great advice

@FaizanJutt-nx7er

25w

Very informative video 👍👍👍👍

@nznige

1y↑2

Indoors heart rate question was a great one, this was exactly the situation I was contemplating as well, its around the low-mid 20's here generally here when I run in summer, I can run significantly higher tempo on the treadmill (which I know is assisted) at a much lower heart rate over say an hour, it feels like a smart way to train for speed in the legs? Outdoors I get to around 30 mins or so and HR starts to climb and I need to slow down to maintain.

@dimitar297

Good luck training for your next race on a treadmill.

@stargazerbird

37w

Ignore the drift or you won’t be gaining fitness. It’s not a reflection of effort.

@Ali--yr7ss

25w

Great work ❤❤

@SevenStar-np6dz

25w

Greatly appreciated.this video is best for gidness

@dilawarjahangir3286

25w

Great video✨ loved it✨

@AbdulWaheed-vf7ph

25w

Very helpful and perfect exercise step by step good idea for healthcare

@jamilatahir5279

25w

Thanks for the answer of zone 2

@Foodi-woodi382

25w

Thanks for great information

@asifrao8706

25w

Great job 👍

@RahatFoods-ll9xb

25w

Great video guys

@ImranJamil-pz8fs

25w

Very informative video

@sehrikhan139

25w

Excellent show for us

@SanaHaroon-br4tx

25w

Great work

@sherazbbi8998

25w

Thank u for your advice ☺️

@rafiawaqas2959

25w

Well explain 👍

@mairamirza5642

25w

super dupe ..😍well qualified information.thnkxxx

@areebamustafa3581

25w

Perfect video

@MuhammadNadeem-nu2ce

25w

Very informative

@_video_star

25w

Great video ❤❤

@wardaali7428

25w

Super duper work

@erlendsteren9466

34w

Thanks for a good video, with well qualified information.I am a biker and I have high treshold so staying in zone 2 works for me, but if I were a runner and found that running was to hard and fast walking was zone 1 I wouldnt think about 80-20. I think 50-50 is better at that level. 50% in walking zone 1 and 50% going fun and fast in all the higher zones. I believe 80-20 is mostly meant for well trained athletes with a lot of ambition. (That said, I have probably been close to 80-20 this summer, but when only training 6-7 hours a week, I guess 70-30 could be more efficient.)

@user-bn9ox2jy7l

25w

Nice & healthy information

@rimshakhalil79

25w

Nice work ❤

@user-vo5py7sv4m

25w

Thank you so much

@hassankz9917

25w

Great Work

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