Methods to Optimize Heartbeat Practicing Success

 

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Understanding & Calculating Your Heart Rate Zones 101

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KNOW YOUR ZONES. The best way to figure out your exact heart rate in each zone isn’t a formula, says Sally Edwards, a former pro marathoner and Ironman triathlete who has written 24 books on the subject of heart rate. The goal is to find a steady heart rate—a level at which you feel like you’re working hard, but your heart rate doesn’t jump up over the time you’re training. This should be in that moderate.

For example, for a 30-minute elliptical workout, you might aim to keep your heart rate between 70 and 80 percent of your maximum heart rate. To promote general fitness you can train as low as 50 percent or as high as 70 percent of your maximum heart rate. For more experienced athletes, it’s argued that this number can be above 70 percent and as high as 80 percent of your MHR. The lower numbers are recommended for beginners.

You’ll likely reach the 50 60 range while briskly walking. Once you know your MHR, you can then calculate your heart rate training “zones,” which help guide your workouts. Some fitness trackers and apps do this for you.

Fitbit, for example, breaks it up. There are many different formulas that you can use to calculate your maximum heart rate (MHR) and find your personal heart-rate training zones. The easiest way is by using an age-based equation. One protocol pioneered by Coach Joe Friel is to do a 30 minute time trial around the hardest effort you can.

At 10 minutes, lap out your watch so that you have the average of the last 20 minutes of the tempo. That average approximates your LTHR (lactate threshold heart rate). Heart Rate for Aerobic Endurance Workouts Continuous, aerobic running lasting 30 to 60 minutes or longer should be performed at about 70 to 75 percent max HR (60 to 65 percent HRR). These runs target cellular changes within the running muscles, such as increases in mitochondrial and capillary volumes.

Exercise: The easiest and most effective way to achieve a lasting lower heart rate is to do regular exercise. 2. Stay hydrated: When the. In the same way, stress can affect heart rate variability, which may be slowing your metabolism and making it more difficult to lose weight.

HRV coherence training is all about learning to generate a more efficient physiological state, known as HRV coherence, which has been shown to reduce and prevent negative side effects of stress on metabolism.

List of related literature:

Just keep increasing your high-intensity level of work until you get to the percentage of your target heart rate you want to work at and stay there until you think it’s time for a 5-minute cool-down.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

To determine the target training zone, multiply the HRR by 50% and 85%, and then add the RHR back to each answer to obtain the lower and upper heart rate limits.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

For the first, after warmup, do a series of activities with a workload great enough to produce a heart rate that is 101 to 105 percent of your AT.

“Extreme Alpinism: Climbing Light, Fast, & High” by Mark Twight, James Martin
from Extreme Alpinism: Climbing Light, Fast, & High
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The Mountaineers, 1999

No matter the method, increase the intensity or speed of training if your heart rate is below this zone.

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from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

You induce the training effect by exercising such that the heart rate during exercise increases to between 60% and 80% of its theoretical maximum.

“Health & Wellness”
from Health & Wellness
by
, 2008

HIIT, and intense weight training, can be used effectively and safely when combined with the appropriate use of heart rate (HR) monitoring, perceived exertion rate (PER), and the use of intervals: periods of exertion followed by rest.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2020

The most common method of prescribing and monitoring exercise intensity is by targeting a training heart rate, which is established as a percentage of either maximal heart rate (HRmax) or heart rate reserve (HRR, maximal heart rate minus resting heart rate).

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Another method is to count your heart rate during several all-out training efforts over a period of days.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
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To reduce the risk of overtaxing your cardiovascular system during vigorous exercise, warm up first, then exercise at a reduced intensity level for about 10 to 15 minutes.

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones & Bartlett Learning, 2009

If you have already reached your target rate, continue to walk at this pace every other day until your heart rate falls below 60 percent of your maximum rate, and then go on to the second test.

“The Relaxation and Stress Reduction Workbook” by Martha Davis, Elizabeth Robbins Eshelman, Matthew McKay
from The Relaxation and Stress Reduction Workbook
by Martha Davis, Elizabeth Robbins Eshelman, Matthew McKay
New Harbinger Publications, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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79 comments

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  • The largest influence on heart rate is training load in days leading up to a workout though. If you had done a lot leading up to this workout it might have made a significant difference. My HR in Zone 2/3 (power) can be 15-20 watts lower when fatigued.

  • Yes, ok for heat when it comes to indoor training which you can regulate with an opened window and fans (and still it doesn’t help). But what about wind resistance, activation of other muscle groups trying to balance the bike outdoors and other variables?

    These W/O’s aren’t comparable, my friend. It’s like running on a track for 6 months in a row and suddenly start doing same thing outside. There will be a spike in the HR.

    Ideally, you need the duplicate the same WO you refer to to see how the data plays out.

  • I can’t stand low hr workouts haha, but I know that the lower heart rate training is so important, so I push through and get them done!

  • I’ve found I wasn’t actually running at a high enough HR at MAF after 18 months. Most ppl that are MAF purists actually have their MAF around 80% max HR which allows leeway to run harder on their easy days and thus greater improvements. Mine was 72%, so it was good for a few months but wasn’t giving me higher end aerobic stimulus. Easy days I keep at 65-70% max, but on my long runs go from about 70-82% max. That alone has greatly improved my fitness after only three months. Zone 2 with higher aerobic efforts including some threshold work is the way to go. MAF just helps you realize what easy running actually should be, but since it’s a formula is flawed. Gotta find your own numbers to train best

  • This is quite interesting. I’ve never really explored any other low HR method other than MAF but I’ve seen a lot of people doing Zone based training. For most of my 10 month MAF journey to date I couldn’t imagine being able to actually run in what would be my zone 2 HR range. That would have required me to slow down so much, I probably would have given up to be honest.

    Back in March the entire country went into lock down (Spain). We weren’t allowed to train outdoors for 2 months. I didn’t want to let all the progress I’d made over the last six months go to waste so I decided to run in my basement. No treadmill, just running in what was the biggest space available to run: 9 to 12 paces wall to wall. I did this for an unhappy two months. During those basemnt runs it was impossible to get my HR up into my MAF range without basically doing line sprints from wall to wall so I just kept it nice and easy. Most of my runs finished with an average HR of around 105 bpm to 120 bpm which would be my zone 2. My MAF HR is 140.

    As soon as we were allowed to run outside again I noticed a considerable improvement in my MAF pace. I was quite surprised really but I was noticably quicker at my MAF HR than I was before the lock down, between 10-15 sec / km which is a big deal. Thinking about it now, this was probably due to the 2 months of zone 2 training.

    This morning I went on a very easy recovery run. Quads were shattered from some insane downhills on Saturday plus two very high volume >100km weeks. I kept it really easy, between MAF -20 and MAF -15 finishing with an average HR of 123 bpm which is around my zone 2 (about 25 secs /km slower than normal MAF pace). I was pretty happy I was able to run, albeit slowly, at such a low HR. That wouldn’t have been possible a few months ago. Like you, my HR would just jump from the 60’s into the 120’s as soon as I started running.

    Something to consider. I may start adding a very low HR zone 2 recovery run every couple of weeks as and when needed. I truly believe the lower you can keep the HR the better so it makes sense to incorporate this into my training.

    I like your idea of 1 day anaerobic, one day zone 2 and the rest at MAF. Makes sense.

  • love the enthusiasm! But still these were fundamentally two different workouts with different protocols and in different environment. That doesn’t say there isn’t any benefit to low HR but that doesn’t say there is either.

  • I am 56 yrs old with moderate level of fitness. I recently did a stress test and my HR hit 175bpm which is 11bpm higher than the standard max HR (220-56=164). If I use the MAF method, I shud be training at 124bpm, but my problem is even with 75% walking and 25% jogging I always exceeded 124bpm and usually hit an average of 136bpm. I stopped looking at my pace since I started MAF method. I guess I just need to keep walking to maintain within MAF range.

  • Just stumbled on your clip. I agree with your findings, even though you’re comparing two different sets of data. I threw out the structured training approach in January this year after reading on benefits of zone 2 training. I constantly train on zwift on the Tempus Fugit circuit four times a week for 50 km in Z2. Since January I have moved my upper limit of zone 2 from 195 to 238 watts. FTP went from 261 to 313. Last weekend, I smashed 300 watts up AdZ for 50 mins. Something that I never thought of being attainable. I’m just a regular joe riding grand fondos 3-4 times a year, no racing. Twice a week I do max efforts runs for 60-90 mins, that fills in for HITs. I do either a zwift race or climb up AdZ all out. Also, I keep track of all my rides in Golden Cheetah. I keep a close eye on my aerobic decoupling value, as soon as it gets to 2% I restest for FTP to move training zones. I do a rest/active recovery every 4th week. So far I’m impressed. Great intro by the way, and it’s frigging cold in Winnipeg too lol:)

  • Taren your points are well taken and lots of info to state that Zone 2 MAF training is better in long run. BUT to really see the benefits I agree that you need to do both indoors on trainer. Either way it does not take a rocket science to see that to go faster you must do majority of training slower in bike and run. Cheers from Miami, FL.

  • I’m seeing results. This morning I ran 4 miles a little under 10min/mile pace with an avg HR of 138. Last fall I was averaging around 155HR at the same pace.

  • Would love to know the temperature. Was hotter outside than inside? Im heart rate is ALWAYS lower inside. Sound, wind, cars, all raise heart rate.

  • it’s because Z2 training stimulus if maintained with rigid discipline results in the physiology change: more cellular mitochondria.
    this means your system ultimately gets a bigger aerobic engine. if you put sprint efforts in the middle or blast hard up a hill it destroys the mechanism and you shift out of the state that produces more mitochondria. The benefits of Z2 only starts to occur after a minimum of thirty minutes. three hours of Z2 are ideal for optimum results that balance training benefits against over stressing your recovery in a typical training regime. obviously the higher training load you’re used to absorbing will be the determining factor here.

  • I’m a cyclist trying to incorporate the principals of Zone 2 training, but I find it difficult to keep my HR out of Zone 3 (for me 130-155 bpm, using your spreadsheet). Right now, I’m in the middle of Zwift’s 4 -week Fondo Training routine, and even the warm-up itself puts me at the top of Zone 2. What steps can I take to help bring my HR down? If I’m doing dedicated, low effort Zone 2 workouts, is that something I should be doing exclusively?

  • I like the video! I’ve been running in my MAF zone for a few months now, but over the last month, I’ve been trying more runs at a lower intensity, 10-15 beats less than my max MAF HR. This lower range is closer to my calculated zone 2 using (220-age) * 60-70%. Not sure if these runs are too slow, but they feel great! Curious to see how it goes for you.

  • I am sure the science is well founded, however the results presented don’t prove anything in my experience the Zwift data is significantly different than real outdoor data on the bike. The differences presented here are negligible. Thanks Taren nonetheless for your presentation and efforts.

  • THANK YOU so much for the excel download! I’ve never been able to easily/correctly figure out zones. Now I know and am looking forward to going HR Training a real go!! Thank you again for all your insights!!

  • Hi Taren, Just want to say that I was really sceptical about “going slower to get faster” (Dr Phil Maffetone method) BUT… since last year I’ve been following the workouts that you prescribed for me, and as a result I have seen my Sunday long run Z2 distances creeping up, my HiiT interval top speeds increasing, my bike FTP increasing AND my swim distances increasing. So THANKYOU
    PS. If you persist in sitting in your car sporting only a pair budgie smugglers… You WILL get arrested one day! ��

  • Great video.Should I include intensity on base training?I am a cyclist(dont run or swim).Is polarized training a substitute for base training?

  • What do you think of the 80/20 training approach? If my thinking is correct 80/20 is mix of both MAF and zone 2. Thanks for taking the time to share your ideas and thoughts.

  • I would love to see this type of analysis on compatible rides. This times and distances were close enough with these two rides but they were completely different styles of ride so difficult to make conclusions.

  • Zone 2 works because it is so repeatable and unlike higher intensity work it actually HELPS you sleep which is THE biggest performance enhancer! Your heart is not pumping any harder at higher intensities, just more often. 10 hours a week at 70% max HR beats the hell out of 5 hours a week at 80-90% max HR! High intensity has it’s place but no more than once a week.

  • Been on MAF for two months right now. I’m slowly improving: my first test was about 7.13min/km, and now I’m around 6.28min/km. I’m planning to stick with MAF as long as I can improve. My question, as I wasn’t able to find elsewhere, is the volume of my workouts. I started during the first month with only 40mins of MAF (with many walk breaks), and now I’m at 50mins of MAF with almost no walk breaks. Still, slowly pace though. With this I feel I’m always ready for a run every day but been doing 1 rest day per week. I think I’m such kind of person that needs to have his training plan so what do you think my volume can be? I’m a runner with 3h30min marathon PR but no running for about two years. With solo training and MAF I started to love again running.:-)

  • I took a running test to find what are the heart rate range of my zones, from 1 to 5(max). Zone 1 is like the range of your MAF level while Zone 2 is higher, adding around 15 to 20 from your MAF.
    example: my zone 1 range is 93-158, zone 2 is 159-168…basically zone 1 is your easy pace while zone 2 is your moderate pace(maybe like a tempo run)… zone 3 to 5 is when your doing an interval run/fast runs…during my early phases of my training zone 2 is usually used by my coach, while zone 1 are recovery runs or long runs…

  • I usually train in low heart rate on easy days, in summer I am afraid I can’t keep up with zones 1-2 on easy days, and always end up pushing my beats at a comfortable pace, what to do when temperatures go up? ��

  • I don’t mean to be harsh on this, but this doesn’t go far enough. It would have helped a lot more if you actually worked out an example on the board so we could see how to run the numbers. A friend I once knew worked out more basic heart rate zones in a whisper and made a lot more sense than this does, and she’s not even a trainer. This needs to be redone.

  • Great to see how you’re going well by using aerobic training. One BIG detail you didn’t compare was the elevation. The first ride 45m, the second one 615. So, it was really hilly

  • I just tried the Zone 2 running… slowed down my pace by 2 minutes and I could only get to Zone 3 according to my Garmin 935… is the Garmin Zone 3 actually Zone 2 bc i dont even think i can run at a Zone 2… Anyone know please respond! thanks!

  • I recently started researching and started MAF training. I found a zone calculation method which kind of factor in your heart fitness that gives my zone 2 pretty close to my MAF heart rate. So instead of using (220-age) * 60% or 70% for your zone 2, which assumes everyone at the same age to have the same zone, you will need to find your heart rate reserve by using max heart rate resting heart rate, and using 60-70% of the reserve to add to your resting heart rate for your zone 2. With this method my zone2 is only a couple of beats slower than my MAF rate (I added 5 beats on top since I have been running in the past few years non-stop).

  • I did this type of training without knowing all the benefits Halfway into my rowing season with a friend, and by the end we were both the fastest for our weight on the team! Stuff is real

  • Hi there! First of all great videos! I’d like to ask since I can only do 3 rides a week, if I should go with one intervals and two zone 2 rides or two intervals and one zone 2 ride? Thanks and more success

  • Not sure if it’s a good idea to hop on to zone 2 training before you see actual result training with MAF, (e.g. a good race result or time trail or FKT) if you are hopping everywhere right as you see some improvements, and then try something new just by your own feeling your end up don’t know what gives you the desire result.

  • Great talk. It is consistent with what I’ve read so far about low HR training. Zone 2 is considered essential for recovery. So, no true recovery runs until you can run consistently at zone 2. After that is done (also known as 120hr/30min test), you can add speed work. That’s what I’ve read.

  • Whilst the clip is super useful, thank you, I cannot stop thinking of you being stopped in a road block and convincing the cop you’re just a normal guy in a fancy speedo and how that would have ended up���� classic Triathlon T stuff. Keep it up champ.

  • Thanks very much. Till now I was wondering to know the both training methods. You have elaborated nicely. Keep it up. Thanks again

  • Sorry but this really is a apple/oranges comparison. You can’t really be comparing an outdoor ride with and indoor Zwift ride and hold the numbers as accountable. Go do the outdoor ride retracing the route during the same time of year and same conditions. This just isn’t a valid comparison.

  • Excellent video. Your approach to running and thinking about the measurements seems very thoughtful. I’ll be very curious to see how you feel about how your current plan is working out as it seems like the kind of heart rate based training plan that a lot of beginners could follow. I’m also looking forward to seeing how you decide to adjust your training as your fitness improves.

  • Hi Taren, great video! I was wondering how many hours a week you train, and how you see this fit in with time-crunched training of doing a bunch of sweet-spot work rather than highly polarized work.
    I.e. do you see this kind of training working when you have about 8hrs a week to spend?

  • So your heart got bigger and stronger from loads of aerobic work pumping more oxygenated blood per beat (so your heart rate decreases), in turn you will have increased and enlarged mitochondria making you able to produce more ATP from the increased oxygen giving you more energy or watts at a lower heart rate.whats new?

  • That’s impressive, 118 average bpm even Sanders should be jealous! My recent “above race pace” workout was [email protected] on wattbike HR 170 at the end of intervals (feels like 165 on the road, heat raises HR), recovery at 130-135… But, it is more interesting to see how speed/hr/power on race pace changed who cares if you go faster at 100 bpm, also it’s impossible to compare indoor and outdoor riding, unless you ride with powermeter in both cases and don’t use trainer power (which can be way off) and even then, in my case power on the road is much better.

  • I add a lot of volume in my training(from 12 hours to 20-25 weekly)and that lowered my heart rate by 10 bpm and improve my fitness a lot.
    Every second day i do a recovery ride in zone 1 for 3-4 hours.

  • Did you really
    Just compare your outside speed to watopia speed ��. I agree with base zone 1-2 training but trying to compare two workouts over two years in very different conditions is not a good measure of improvement.

  • Used your MAF calculator. My Z2 level is calculated VERY narrowly 122-125). Is this typical for athletes coming off a significant period (6 months) of injury/recovery? Should I use a different level for my max HR (or retest it so it’s representative of my current fitness)?

  • Thanks for this. I “ran” an 8km last night, trying to keep my heart rate below 140. I had to walk every 200m or so because it kept going up. Even tho I was running at a super slow pace. Hearing stories like this helps me stay on track.

  • This is what I think… when you train you are not training your power you are training, in general, your aerobic capacity. Aerobic capacity is the leader here and your cycling power is derived from it. Aerobic capacity is a product of breath in and heart rate (and your cardiovascular system) if you train at a given heart rate you are training your cardiovascular system well your power is irrelevant and will vary depending on the environment.This is why I think training heart rate trumps power. If you train at a given heart rate your power will increase over time. If you train power your heart rate will lower over time. What is your goal?

  • You will see these results training at any given intensity long enough. 3 months of dedicated work in any zone (done properly) will yield adaptations, like a lower heart rate at whatever power you have been targeting. Oddly, the science says high intensity/low volume and low intensity/high volume give the same physiological adaptations (in a lab). But real world data from elite endurance athletes has historically demonstrated high volume is the best. I find it interesting you’d be doing so much zone 2 work 5 weeks out from a race.

  • I have the same question as Nathan regarding minimum time for effective Z2 workout? Again, young kids and no time (only about 1-1.5 hrs)

  • Wait till the Mounties comes and arrest for you being dressed like that in the car Taren �� Ooooh, when TeamTrainiac merch going to be ready ��

  • Check your variability..(difference between Normalised and avg power). The variability is larger I think on the second which brings down HR too.

  • To add on the different methods of calculating zone 2: on top of % of max HR or HR reserve, you can estimate it based on your Lactate Threshold HR (this is offered by example by Garmin). I like this method because it adapt to your level of fitness the fitter, the higher the LT HR and thus zone 2 range

  • Always enjoy watching your stuff and absolutely agree with the importance of Z2 work. But comparing just two workouts (one inside and one outside) isn’t too illustrative. Way too many variables going on. I think if you included a few z2 run workouts from last year and now in addition to the bikes, it could be much more useful. But in the end, I’m just glad you didn’t get pulled over on the way home from the pool ��

  • The polarized approach you describe I call “raise the floor/ raise the ceiling” you are trying to build a bigger house by strengthening and raising the foundation and raising the ceiling with intensity. Stated another way you need stronger foundation to build a higher ceiling.

    BTW if Winnipeg has a Polar Bear Club, you should join them for a swim in the Red River (after it thaws of course)!

  • I can attest to this as well. Forced myself to run and bike at MAF for the large majority of my workouts last spring. Running and cycling inside allows you to easily see the progress. Average run speeds improve at same heart rate, as does Power:HR ratio. Doesn’t happen overnight, but definitely comes with consistency. �� Not sure if you addressed your body weight last year vs this year? Could that have played into it as well?

  • Hey Taren, what are your thoughts on cadence? Do you prefer lower or higher? I’ve really been working on improving mine to greater than 90 rpm.

  • Thank you for the information! I always wonder where my heart rate should be when I am spinning and doing HIIT. I have an Apple Watch 4 that I am always checking after you make us do sprint intervals. My heart rate definitely spikes after those!

  • For me, 220 age miscalculates my max HR by around 13 bpm. I’ve got to assume that the MAF calculation is completely wrong too and I’d want something a lot more scientific / accurate than that if I’m going to base several months of training on it. A calculation which assumes we’re all the same (and that an age v aerobic capacity graph is linear) is obviously going to be hopelessly inaccurate for many people.

  • Here is a better method for calculating zone. You will need to know your RHR though (resting heart rate)
    220age = MHR
    zone 2 (low) = (MHR RHR)*0.60 + RHR
    zone 2 (hi) = (MHR RHR)*0.70 + RHR
    so age = 42 and Resting Heart rate is 57 then Zone 2 is 130 142

  • I’ve been trying this for a week now on a treadmill, I’m not a runner but I have been playing football for the last 10 years twice a week and then the occasional run. My hr should be 134-144 but my hr goes past 144 on 15 minute mile? I can walk at that pace, so I keep it on that level and slow jog for 5 mins walk for a min for a hour, it doesn’t even feel like a workout???

  • Peeps just don’t get it when you talk about the lower intensity training stuff. What they don’t get, with the proper attention paid to the speed, or high intensity efforts, the lower intensity “base training” will continue to raise. Just as your result s show, last years lower intensity ride was not this years low intensity ride. The low will always continue to be higher with the proper high intensity work. Its the magic of this system. It a sneaky system with great results but just like your LI workouts are rising over time, the HI workouts need to rise as well. All multiples must increase or the sum will only stay the same or even falter. Yes, the LI/HI workouts are great, but they are not “no brainer” workouts, they do require, as in all things performance based, a strict adherence to progressive intensity work. Thanks for showing the numbers, the proof in the pudding!!!

  • I just wanted to share that I started Zone 2 training about three weeks ago. It’s painstakingly boring but it’s working. At first I was walking more then I was running. I have shaved 1:58 off my avg pace while keeping my HR low! Running has always been a weakness and I think maybe it’s because I was training wrong.

  • Just a tip, everyone’s heart-rate varies by genetics. For instance my max HR is 212 bpm and I’m 40 yrs old. My resting HR is 42 bpm. My zone 2 goes up to around 150 bpm, which is my true zone 2. I can run up to a marathon distance just in training with little fatigue and can talk to the whole time. Until I knew this my training was all wrong, but I’m glad I figured it out.

  • Just found your channel, I really like how you explain things. I’m on week 12 getting back into running, and my heartrate is always through the roof due to high temps & asthma. (158-192) Once I do my 11 mile race in Sept (hopefully!), I think I’ll take the winter to try out heart rate training. I’ll be watching more of your videos to help the transition.

  • Your general points are actually correct but the source of data is mistaken. I understand this has been discussed by other commenters, but it can also mean you are just fitter now than last year. Stuff like what you said are better demonstrated by randomized, controlled studies with as many subjects as possible and not by anecdotal scenarios such as this.

  • I came across this Maffetone method (a few years ago), while reading about Mark Allen advocating this style of training. If followed carefully it does work, however there is a caveat on a person’s physiology as a responder or non responder to this type of exercise and percentage of achievement. Personally, I did had some success with this in base training, which flowed on to help in the build stage. On looking at your progress, well done, great improvement in aerobic capacity. However, i’m unsure you can just attribute the success to Zone 2 training only. I may be missing the point, but you would need to consider a number of differing factors; two very different rides, the environments, fuel/equipment and when the first ride was. I appreciate the difference in seasons and difficulty in replicating a similar ride, although would it be possible to find a suitable Zwift ride from a six months ago? Moreover, the first ride was over 23 weeks ago, so there would be a large offset of fitness improvement to consider from you structured training plan Aug 2018-Feb 2019 which may have had a percentage of zone in the bike part.

  • I think you should do the same ride over again when the temperature, wind conditions, your stress levels and CTL (chronic training load) are about the same otherwise you are comparing apples to oranges.

  • I just found your channel and realized, what have i done for the last 10 months of my running��. Tomorrow im starting my low hr training, for the 1st time!
    Im taking my virgin 10k race next month, hope it is not too late to have this training. But really,this video helps me a lot, for knowing what method i can try for my training, thanks!��

  • You are really great content-creator! Been watching now many of your videos, and it is clear you are brilliant, you express your thinking/concepts really well, you have really great attitude, you got interesting leadership-approach into your videos, you clearly want to provide a lot to your followers etc. I am really thankful I found this channel of yours! Thanks!

  • I can hold a higher Z1/Z2 power indoors at a lower HR than I can riding outside, particularly once the temp gets above 80 degrees (I did a 2 1/2 hour ride last week in 105 degree temps and overheated pretty bad….my HR wouldn’t come down even riding super easy)……so you might want to do a comparison outdoors when the conditions are similar.

  • I’ve added one tempo run once a week or so. I’m probably going to go back to strict MAF training to continue to build my base. Especially since there are no races to really train for right now.

  • You can’t really judge the efficacy of the protocol by comparing two wildly different workouts. Find a workout from before, do the same workout, then compare.

  • I used to be a avid runner. I never followed a heart rate zone guide as higher heart rate equals more cals. On long runs I just backed off speed as I want to last till finish. Now that I’m starting again I had a heart rate of 201 at most and it scared me as highest I ever got before was like 180 after pushing myself hard on a 5 mile. On my more normal runs I was at 165 or so. I never focused on zone 2, but now I’m learning I could run farther faster if I build low side of my heart up. If I do MAF I would be in zone 3. Maybe what this all means is that it is debatable and the conversation never stops. Idk what I’m even talking about. I’m just glad to be running again after what stopped me the first time was a horrible car accident that gave me 12 bulging discs.

  • Pfizer has petitioned for a global “Contraindication for the epidural administration” of Methylprednisolone Acetate (Depo-Medrol) and all of its formulated derivatives. (Including all generic and compounded formulations)  Thus far several nations have complied including New Zealand, Australia, South Africa, Russia, Great Briton, and soon here in the USA where the US FDA/CDER holds the CORE DataSheet for the steroid. If the USA approves this label change, it will automatically apply to all corners of the globe, to all compounded formulations, plus all generic formulations EVERYWHERE!    Please see the top of pages 7 & 10: http://www.medsafe.govt.nz/profs/datasheet/d/Depomedrolinj.pdf

  • Thanks for the video. I hardly notice improvement running 9 km/h while still having average HR of around 175 and reaching a max of 190. I guess I need to start running 7 km/h until I notice improvement in endurance and lower HR.

  • To date for 2020, I have 94 run workouts according to my activity tracker. I went from running 1.3 miles at 12:57 to yesterday’s 8-3-2020 one mile time of 8:01. I also quit smoking five years ago after smoking for 28 and lost 30 pounds this year. Keep the heart rate loooooow for fat burning and endurance. The lowest I can keep my HR is 144 while jogging. You can’t have lasting speed without endurance. Good luck everyone.

  • What? I waited 7.25min to hear that this orange was compared to an apple? No doubt there is a benefit, but how about you perform two controlled sets in similar conditions. I’m out, I doubt I’ll come back

  • Hey great video! Did you do only polarized training (a la Fitzgerald method) or did you have a long run of PURELY zone 1-2 training for several months (a la Mafffetone)? I have previous tried Fitzgerald’s 80/20 method with good results, but I want to develop my aerobic base even more and am considering a multimonth journey on only low HR training (65% of max HR measured, not calculated BTW).

  • Heart rate should be higher for outdoor workouts because you’re resisting the wind. Indoor work outs tend to have lower heart rates.

  • Great video dude!! I’ve been wrestling with zone 2 and Maf for the past 6-7 weeks myself. Running with my wife has been the trick to ‘running’ in zone 2. It’s like 20% walking maybe. My MAF # puts me on the edge of zone 4 (low end)… so i’ve been pulling my hair trying to figure out the best approach. Thanks for thinking outloud

  • great talk!!!
    Obstetrics is and was a nightmare in my training and in my practice. If I can avoid it for life, I will do it. But reality sinks, and I keep placing labor epidurals.

  • really so helpful. In the new edition on Morgan &Mikhail’s they do approach the problem with epidural in labor but they do not define enough the risks and the details of the procedure as you do. Thank you for this impressive presentation.