Started out 3.5mph incline walk. 2 months later at around 3.8mph. Now at a nice jog at 4.6mph and hopefully it gets better. Took about 7 months to go 3.5 to 4.6. Want to crack 5.0. Zone 2 is addicting. Don’t forget your Z4/5 day!
Truth. I hit zone 2 when doing light soccer drills and jogging on the field. However, walking on the treadmill at a slight incline also does the trick. Less impact, same heart rate. You choose.
I always think it’s better for your mind to get outside. Been running 20+ years and just started slower zone 2 training. My fitness has increased with much less effort. 1 speed session per week and the rest is fairly easy. The hardest part is dialing it back when you are feeling good.
Best thing about being outside is you can set your distance goal and walk/run 1/2 that distance from where you started. That way you're forced to do the full goal. It's too easy to just call it quits on a treadmill or exercise bike. For example, I'd walk 2 miles away from my house forcing me to walk a total of 4 miles.
@@Avianthro I’ve been there done that. 150 mile weeks, always pressing. At this stage in my running/life I have little desire to risk injury by pushing on a tempo run or speed session.
No hills or treadmill here so I swapped to a weighted ruck with occasional shuffle jog to keep the heart rate within a 10 beat range. Garmin Instinct, Garmin Heart rate chest strap, and the Garmin app. Worked great and look forward to building that base to improve my run fitness.
@@paulaestes7763 use the silver heart rate monitors in the handles and figure out what pace/how many strides per minute you need to sustain while your heart rate is still under 130. You'll know to go down in resistance and/or speed if your heart rate starts going over thay 130 range. It's probably easier to do if you have a fitness watch that you can set to tell you when you're at or above 130 bpm.
This is a great idea! I was speed walking to stay in zone 2 on the treadmill but it was uncomfortable. Walking on an incline will be an easier way to sustain zone 2. Biking is definitely the easiest for zone 2
@@chomperthefirst533 I don't know much but I am pretty sure the "2" represents a level of exertion. So a level 1 means at a pace where it's still easy to carry on a conversation; level 2 is where your exertion is such that you get winded enough that it is harder to carry on a conversation but still possible to do so. And it goes up from there to level 5, I think, which is maximum exertion. AND I assume there are heart rate metrics that go along with this too, but those I don't know. Like I said, I don't know much ...at least about this.😂
I walk on incline of 8-10% at a brisk walk of about 3.5-3.6 for my zone 2. It's hard enough to make me rethink wanting to do it for the whole hour but easy enough to allow me to actually do it.
incline walk on the treadmill for starters is actually insane, it’s so good for your health, don’t hold onto the bar, you don’t even have to do zone 2, just go on their experiment with walking speed try getting your heart up as high as you can for like 20-30 mins probably the most efficient workout in terms of what you get out of it to how hard it feels
Its a unit which says how much energy you are expending in multiples of the energy cost of sitting on a chair quietly doing nothing. So 8 METs means you are burning 8x the amount of calories per minute than you do while sitting on a chair. This way when someone makes reference tables for how many calories any given activity burns, you dont have to account for the fact that a 125 pound person doing that doesnt burn as much as a 250 pound person doing the same thing.
RPE is rate of perceived exertion. Basically, it’s a fancy way of describing how hard something feels. A 1 is basically effortless, you could do it all day, and a 10 is like a single rep max you could lift, all out effort.
Zone 2 is sort of unlimitted. From anything ( 30mn a week) to elite athlete ( 2h to 4h hours a day). HIIT should be once a week, or maybe two. ratio is 80% of Zone 2, and 20% of hiit, of the time you can put in.
@@rosedemarco7385 People have busy lives. Anyone designing a workout should assume the average adult with a full career and life who isn't a professional athlete will only have 3 hours a week to dedicate to exercise. In that context high intensity exercise in a smaller window of time is better
Fast walk is enough for zone 2, set up metronome for 115-130steps per minute, walk on flat and you realise your heart rate would be 120-135bpmeasily and on any small path incline it would be like 145-155bpm.Make sure you use chest strap heart monitor not wristband
Peter would say this is the 3rd most important determining aspect of being in zone 2. First is blood lactate levels. But the most practical is the second which is your RPE (perceived rate of exertion) look that up. It should be between 6-7. Tough to talk but not impossible while performing the walk
Home Rehab Network says we should work out to a level where we can say approximately 3 words fairly comfortably "I. Can. Still. Talk.'. , achieving less (I... Can... ... Still... ... Talk) means we need to dial down our exertion, any more (like constructing full sentences - "I can still talk therefore my breathing is manageable") we need to increase our effort/speed/incline etc.
I love running, but my conditioning is shit. I've set up my smart watch to alert me if I go below or above zone 2, I'll run slow and walk intermittently so I stay in zone 2 for the entire period. Feels great, and I'm making fast progress (running long every time).
Hey Peter, is it possible/efficient to do zone 2 on a rowing machine? That's my only cardio machine at home and I don't like doing cardio at the gym since my work out is already packed I always do my zone 2 separately.
Thank u .. how often do u recommend cardio vs weights for a 50 yr old woman in good fitness. 30 to 40 min Cardio Every day too much?( i live in nyc & walk a bit)
Please see my reply under the comment just above yours. Short answer: a level of exertion that makes it hard to carry on a conversation but not impossible
Scientifically, it is the exertion pace at which your blood lactate level does not exceed 2 millmol. That is the level where your mitochondria are using almost exclusively fat (fatty acids) to make ATP. At that level, your mitochondria are themselves getting a work out at peak efficiency. If your lactate level is higher than that, your mitochondria starts making pyruvate which turns into lactic acid and the fatty acid burning starts to to fall off. Now you can measure your lactate with a lactate meter -done all the time with pro athletes, but a steady state exertion that gets your heart rate up into the 70% of max range typically will "mimic" zone 2. The reason athletes use lactate measurement is that their zone 2 threshold is much higher than you and me so they can engage in more exertion to keep lactate levels lower. Why? The are fitter than you and me.
@@karlpk3907 Well, fitter than ME, that's for sure!😂😟 But thanks so much for explaining this, Karl. It was very Interesting. Isn't it possible, however, to just use the speaking test at first? By that I mean exertion at a level where there is some breathlessness but you can still carry on a conversation? Isn't that also an indicator of zone 2?
Started around 3-3.5. Then had to incline. Then had to add ankle weight. Then hand weight. Then weight vest…then I got a used elliptical from FB marketplace and I’m on that instead, lol
I bought a treadmill to do this while walking to reduce impact. Turned out with max incline (12 %) I had to walk so fast that I just had to run instead… So if you’re in the same boat, buy a treadmill that has higher incline so you can walk nice and slow.
For me it’s impossible to run slow enough to stay in zone 2. Even at the slowest my heart rate is too high. A slow bike ride works better or walking briskly.
I wouldn’t worry so much about the zones. I know Peter Attia is a nut about data and science driven exercise, but as long as you’re doing something active you’re getting a ton of benefits. I believe long walks are the single best thing you can do for your health that doesn’t really put any wear and tear on your body.
@@BGeezy4sheezy it’s also a great way to sort out thoughts when work and live are stressful. I wasn’t always a fan of walking but come to love the heck out of it.
I have a Concept2 and you can definitely row in Zone 2 and also Zone 5 (VO2 max) if you wish. When rowing you have total control of the effort you are applying. Just need to be sure you have good posture and good technique. Lots of gyms have Concept2 rowers but gym instructors don’t necessarily know much about the technical side of rowing. Better to look online.
To find your Vo2 heart rate take 220-your age x .70 the result should be the heart rate bits per minute in my case is 112 which I think is easy and manageable walking at 3.4 mph and incline of 2.5
I don’t know what my zone 2 is I just train by pace depending on the distance or if it’s intervals. But I guess my zone 2 is around 9min/mile. Training for a 5k in 3 weeks.
I use this in combination with Andrew Huberman’s rec. so day 1 is zone 2 training, then leg day is the next day, rather thank stacking them on the same day
I think because it is a completely aerobic exercise. It helps develop specifically the efficiency of your cardiovascular system. Other zones do not do this, they have different effects on the body. (He explains more/better in other videos.)
I'm not a runner(yet) I'm 40, 210 lbs and have only been trying to get into it for the past 6 months or so. I switched to zone 2 jogging on a treadmill. I currently keep it at 6.2 for 80-90 min and my HR stays at 125-130. Is this where i want to be??
It's the rating of perceived exertion that allows you to talk, but not carry on a long conversation or be able to sing. You shouldn't be so breathless that you can't answer someone. It's that "sweet spot" where you exercise enough to be able to finish without being too exhausted.
Sounds like it, sure! What matters is your RPE Rate of Perceived Exertion - that you can stay consistently pacing without stopping, at a pace you're able to hold a conversation fairly comfortably. Your body/fitness level will decide what your setting is.
I can hit a zone 2, and have far better control of my heart rate if I jog at 3-3.7 or so. Walking fast enough, or at a steep enough incline feels awkward as fuck and tears up my tendons over time.
Whenever Peter talks about Zone 2 on a bike he means a static bike. As you suggest, the variability of being on the road makes it impossible to be at a consistent effort.
I've been training as a runner in Kenya for three months and I'm fit but I'm soon going to stop running and hike 45km a day for 60 days through the Alps. I figure I'll do 15x100m strides twice a week when the opportunity arises. I'm going to get my lactate and VO2 max tested before the hike and afterwards. All being well I don't lose too much speed .
I can do 3.5 to 4 mph easily and I am short. That is my usual pace in fact fir daiky walks.. I got "trained" trying to keep up with my boyfriend who was a good steepplechase athlete I understand. Over 4 mph I have to be running😂
I understand that this method help with the longevity. But man why not go for a long walks or a hikes that seem more enjoyable and relaxing rather than stuck on the bike in the gym for the sake of it. 😢
@@perryjphilip The goal is to consistently stay in Zone 2, the problem with your method is that you're likely going to be moving in and out of Zone 2 and spending almost no sustained time in Zone 2.
Do HIIT Burpees. HB 220 - Age for avg range. Burpee hard and fast for 30-45 sec., rest a min jogging in place or skip rope, then Burpee again for 8-12 Intervals.
Zone 2 is a very easy effort. You should be able to almost breath only through your nose or not even hear your breath. I would not use the 220-age formula to calculate. It may be an accurate average, but the variance is very wide. I'm 62 which would predict a 158 max HR. Have hit 190 during the end of a 5k race. I average 165-170 during a Half marathon race. That puts my zone 2 Heart rate reserve effort around 140-150. Usually run a weekend half at that rate.
To determine if you are in Zone 2 cardio you could use the talk test, that is you should be able to sustain a conversation without having to pause to breathe. This means that your breathing rate is "conversational" and you can speak full sentences, although you should still be able to tell from your breathing that you're working. Zone 2 cardio is typically performed at 60-70% of your maximum heart rate so if you know your maximum heart rate then you could use a heart monitor /hope this was helpful to you
@@ErikNoble thanks, I am looking to systemise and modernise my cardio training, I am still doing the military timed mile, PUs, SU, Squats with the occasional bleep test for my cardio.
Got ebike love it live 7000 ft lots to be aware of,great to elevate heart rate and have back up incase you catch the attention of a mountain lion or horny blacktail, liked your presentation on using nutrients as tools tried L- Citrulline first time yesterday, midnight woke with deeper pulse feel back to sleep woke fresh no coffee till ten when begin w o. Thank You
Isn't it good enough just to stay in unforced, comfortable nose breathing and not worry about whether you are in zone 2? Live free of the gizmos and zonology!
I agree about her form. Walking uphill doesn't inherently create that issue. Maybe she was slouched forward like many people do, maybe holding onto the handles?
if you hold one the handles, and let yourself get dragged up the incline, you create an angle than can cause that. if you need to hold on for dear life, you need to dial it back.
Started out 3.5mph incline walk. 2 months later at around 3.8mph. Now at a nice jog at 4.6mph and hopefully it gets better. Took about 7 months to go 3.5 to 4.6. Want to crack 5.0. Zone 2 is addicting. Don’t forget your Z4/5 day!
How many days per week are you doing Zone 2?
Would you please elaborate on Z4/5?
@@seyedsinanaghibiirvani5161 Don’t forget to exercise in zone 4/5 aswell
@@seyedsinanaghibiirvani5161 HIIT
@@seyedsinanaghibiirvani5161 zone 5 is your VO2max. Zone 4 is your 80-90% of your max HR
Truth. I hit zone 2 when doing light soccer drills and jogging on the field. However, walking on the treadmill at a slight incline also does the trick. Less impact, same heart rate. You choose.
I'm glad you found a new career after Rage against the machine!👌
soooooo...soooooo true!!!!
Haha! A medical career to fall back on incase the guitar thing didn't work out.
🤣🤣🤌🏽
No comprendo? He looks like someone from that band?
@@kbrizy7490 if you have to ask the joke is not for you
I always think it’s better for your mind to get outside. Been running 20+ years and just started slower zone 2 training. My fitness has increased with much less effort. 1 speed session per week and the rest is fairly easy. The hardest part is dialing it back when you are feeling good.
Best thing about being outside is you can set your distance goal and walk/run 1/2 that distance from where you started. That way you're forced to do the full goal. It's too easy to just call it quits on a treadmill or exercise bike. For example, I'd walk 2 miles away from my house forcing me to walk a total of 4 miles.
@@bsnyder4912 just put on a show when you're doing zone 2 on the treadmill. You usually won't stop until the 50 mins show is done.
Walk around with a weight vest and heart monitor.
Don't dial it back...Let your body go a little faster for a while. Just make sure you recover before your next session. This is how you make gains.
@@Avianthro I’ve been there done that. 150 mile weeks, always pressing. At this stage in my running/life I have little desire to risk injury by pushing on a tempo run or speed session.
Great advice Dr. Attia. Glad I picked up your book. Right now I’m on chapter 8 of “Outlive” . I’m referring your book to all of my patients.
+1 It's a good read, including for those who lack a bachelor's of medicine 🙂
No hills or treadmill here so I swapped to a weighted ruck with occasional shuffle jog to keep the heart rate within a 10 beat range. Garmin Instinct, Garmin Heart rate chest strap, and the Garmin app. Worked great and look forward to building that base to improve my run fitness.
This hat holds great meaning for the Brazilian people. Thank you for considering the great champion, Ayrton Senna.
I think he's a keen sim racer👍
He does a lot of auto racing but in his book : Outlive, he says his dream car is a Mclaren Senna so the hat makes a lot of sense
I can recommend the Elliptical. Makes me feel more comfortable then bike and is a great steady state cardio machine
How do you determine if you are in "level 2" on the elliptical? I think I'm doing it right but I'm not sure.
@@paulaestes7763 use the silver heart rate monitors in the handles and figure out what pace/how many strides per minute you need to sustain while your heart rate is still under 130. You'll know to go down in resistance and/or speed if your heart rate starts going over thay 130 range. It's probably easier to do if you have a fitness watch that you can set to tell you when you're at or above 130 bpm.
@@paulaestes7763 - I shoot for 75% max HR. Which is about 9 METS. Maybe a little higher than optimal.
@@paulaestes7763with the right heartrate?
Ayrton Senna hat, respect ! 👍
Wait until you find out what his son's called....
@@FlatToRentUK Ayrton
This is a great idea! I was speed walking to stay in zone 2 on the treadmill but it was uncomfortable. Walking on an incline will be an easier way to sustain zone 2. Biking is definitely the easiest for zone 2
THANK YOU for explaining this, I've been wondering... And THANKS MUCHO to the commenters who explained the acronyms for us.
I don’t know either what’s the two? And what’s the other acronym?
@@chomperthefirst533 I don't know much but I am pretty sure the "2" represents a level of exertion. So a level 1 means at a pace where it's still easy to carry on a conversation; level 2 is where your exertion is such that you get winded enough that it is harder to carry on a conversation but still possible to do so. And it goes up from there to level 5, I think, which is maximum exertion.
AND I assume there are heart rate metrics that go along with this too, but those I don't know. Like I said, I don't know much ...at least about this.😂
Agreed. Used to have a coach that understood this. Such a great workout!!!
I use a rebounder wearing a ruck sack. Sometimes mix it up and hold a kettle bell instead.
I walk on incline of 8-10% at a brisk walk of about 3.5-3.6 for my zone 2. It's hard enough to make me rethink wanting to do it for the whole hour but easy enough to allow me to actually do it.
I love doing it, it becomes so meditative
incline walk on the treadmill for starters is actually insane, it’s so good for your health, don’t hold onto the bar, you don’t even have to do zone 2, just go on their experiment with walking speed try getting your heart up as high as you can for like 20-30 mins
probably the most efficient workout in terms of what you get out of it to how hard it feels
What's METs? and what's RPE?
Its a unit which says how much energy you are expending in multiples of the energy cost of sitting on a chair quietly doing nothing.
So 8 METs means you are burning 8x the amount of calories per minute than you do while sitting on a chair. This way when someone makes reference tables for how many calories any given activity burns, you dont have to account for the fact that a 125 pound person doing that doesnt burn as much as a 250 pound person doing the same thing.
RPE is rate of perceived exertion. Basically, it’s a fancy way of describing how hard something feels. A 1 is basically effortless, you could do it all day, and a 10 is like a single rep max you could lift, all out effort.
Thank you, Tom Morello
What is the recommended Zone 2 min per week? HIIT min per week?
Zone 2 is sort of unlimitted. From anything ( 30mn a week) to elite athlete ( 2h to 4h hours a day). HIIT should be once a week, or maybe two. ratio is 80% of Zone 2, and 20% of hiit, of the time you can put in.
@Journeymanlive Peter recommends at least 45 min 3-4x week of Zone 2
@@rosedemarco7385 People have busy lives. Anyone designing a workout should assume the average adult with a full career and life who isn't a professional athlete will only have 3 hours a week to dedicate to exercise. In that context high intensity exercise in a smaller window of time is better
Fast walk is enough for zone 2, set up metronome for 115-130steps per minute, walk on flat and you realise your heart rate would be 120-135bpmeasily and on any small path incline it would be like 145-155bpm.Make sure you use chest strap heart monitor not wristband
What should be the heart rate when you use treadmill for zone 2?
180 minus your age
Peter would say this is the 3rd most important determining aspect of being in zone 2. First is blood lactate levels. But the most practical is the second which is your RPE (perceived rate of exertion) look that up. It should be between 6-7. Tough to talk but not impossible while performing the walk
60-79% of max hr
Very hard to find your max hr accurately without lab testing or a very difficult workout
True that equation equals maximum desired heart rate (100%) but we are advised to work between 60-80% of that figure @@OsikHunts
Home Rehab Network says we should work out to a level where we can say approximately 3 words fairly comfortably "I. Can. Still. Talk.'. , achieving less (I... Can... ... Still... ... Talk) means we need to dial down our exertion, any more (like constructing full sentences - "I can still talk therefore my breathing is manageable") we need to increase our effort/speed/incline etc.
What’s MET’s?
Is there any value in hiking a steep mountain trail? I used get a mix of zone 2, 3, 4 and a little bit of zone 5
I love running, but my conditioning is shit. I've set up my smart watch to alert me if I go below or above zone 2, I'll run slow and walk intermittently so I stay in zone 2 for the entire period. Feels great, and I'm making fast progress (running long every time).
I must be a sloth because walking 3.5mph is full gas for me. Z2 is like 2.0-2.4mph
Hey Peter, is it possible/efficient to do zone 2 on a rowing machine? That's my only cardio machine at home and I don't like doing cardio at the gym since my work out is already packed I always do my zone 2 separately.
Of course it is. But your heartrate for zone 2 at the row erg or treadmill is slightly higher than on the bike.
Thank u .. how often do u recommend cardio vs weights for a 50 yr old woman in good fitness. 30 to 40 min Cardio Every day too much?( i live in nyc & walk a bit)
What’s zone 2 😮
I’m also wondering this haha
Please see my reply under the comment just above yours. Short answer: a level of exertion that makes it hard to carry on a conversation but not impossible
Scientifically, it is the exertion pace at which your blood lactate level does not exceed 2 millmol. That is the level where your mitochondria are using almost exclusively fat (fatty acids) to make ATP. At that level, your mitochondria are themselves getting a work out at peak efficiency. If your lactate level is higher than that, your mitochondria starts making pyruvate which turns into lactic acid and the fatty acid burning starts to to fall off. Now you can measure your lactate with a lactate meter -done all the time with pro athletes, but a steady state exertion that gets your heart rate up into the 70% of max range typically will "mimic" zone 2. The reason athletes use lactate measurement is that their zone 2 threshold is much higher than you and me so they can engage in more exertion to keep lactate levels lower. Why? The are fitter than you and me.
@@karlpk3907 Well, fitter than ME, that's for sure!😂😟 But thanks so much for explaining this, Karl. It was very Interesting.
Isn't it possible, however, to just use the speaking test at first? By that I mean exertion at a level where there is some breathlessness but you can still carry on a conversation? Isn't that also an indicator of zone 2?
What is RPE and how do we know when we’ve reached our “magical”??
You talk like peter in this video:
This is what Zone 2 training looks like | Peter Attia
It’s just how hard something feels- 1 RPE is super easy, and 10 RPE is like all-out, unsustainable effort
Thanks for the compliment cause I run in zone two everyday lol
I know right, my zone 2 is running a 10 minute mile or walking on treadmill at 15% incline 3.5 MPH
Is 135 bpm for a 36 year old about right? I’ve read so many ranges I’m getting zonal anxiety 😅
Started around 3-3.5. Then had to incline. Then had to add ankle weight. Then hand weight. Then weight vest…then I got a used elliptical from FB marketplace and I’m on that instead, lol
Zone 2 swimming feels amazing.
I bought a treadmill to do this while walking to reduce impact. Turned out with max incline (12 %) I had to walk so fast that I just had to run instead… So if you’re in the same boat, buy a treadmill that has higher incline so you can walk nice and slow.
Excelente tip for beginners!
For me it’s impossible to run slow enough to stay in zone 2. Even at the slowest my heart rate is too high. A slow bike ride works better or walking briskly.
I have been rucking each morning but afraid I am not sustaining zone two. Guess I need to be clear on what my zone 2 is…
I wouldn’t worry so much about the zones. I know Peter Attia is a nut about data and science driven exercise, but as long as you’re doing something active you’re getting a ton of benefits. I believe long walks are the single best thing you can do for your health that doesn’t really put any wear and tear on your body.
@@BGeezy4sheezy it’s also a great way to sort out thoughts when work and live are stressful. I wasn’t always a fan of walking but come to love the heck out of it.
What’s the magical RPE? Can a beginner do this for a whole hour three days a week?
What about rowing too?
I have a Concept2 and you can definitely row in Zone 2 and also Zone 5 (VO2 max) if you wish. When rowing you have total control of the effort you are applying. Just need to be sure you have good posture and good technique. Lots of gyms have Concept2 rowers but gym instructors don’t necessarily know much about the technical side of rowing. Better to look online.
I just ran 75 minutes in zone 2 at a 9:31 pace on the treadmill. It can easily be done when in shape. I am 55 and weigh 175.
Should I do a cool down on the trainer before I take lactate? I would assume not. Any help anyone?
To find your Vo2 heart rate take 220-your age x .70 the result should be the heart rate bits per minute in my case is 112 which I think is easy and manageable walking at 3.4 mph and incline of 2.5
Dr. Peter "Zone 2" Attia is how I'm referring to you from now on
Inclining on a treadmill hurts my knees. So to forgo the incline & try to get there without it. How long?
how do you figuer out zone 2 on a rowing machine
I Appreciate your Goated Hat❤
I don’t know what my zone 2 is I just train by pace depending on the distance or if it’s intervals. But I guess my zone 2 is around 9min/mile. Training for a 5k in 3 weeks.
What are mets?
How do you balance doing the bike for zone 2 or zone 5 sessions but also leg days lifting weights where your legs feel like jello for 2 days after?
If I remember correctly Dr Attia had said 3 hours per week should be sufficient. I typically don't do zone 2 on leg days.
I use this in combination with Andrew Huberman’s rec. so day 1 is zone 2 training, then leg day is the next day, rather thank stacking them on the same day
thoughts on rower?
With a rower, you heart rate is probably going to get too high to stay in zone 2. You'll almost accidentally be in zone 3 on a rower.
yea thats been my experience- just wasnt sure if it was me. I may try to lower the resistance from the base default of my erg2
Why not zone 3 or 4?
I have the same question
I think because it is a completely aerobic exercise. It helps develop specifically the efficiency of your cardiovascular system.
Other zones do not do this, they have different effects on the body. (He explains more/better in other videos.)
I prefer the stairmaster.
What about rowing machine
How about swimming laps
What is RPE?
I'm not a runner(yet) I'm 40, 210 lbs and have only been trying to get into it for the past 6 months or so. I switched to zone 2 jogging on a treadmill. I currently keep it at 6.2 for 80-90 min and my HR stays at 125-130.
Is this where i want to be??
I do think so. and they are long sessions, that's very good.
Thank you!
What is magical RPE?
It's the rating of perceived exertion that allows you to talk, but not carry on a long conversation or be able to sing. You shouldn't be so breathless that you can't answer someone. It's that "sweet spot" where you exercise enough to be able to finish without being too exhausted.
@@pkstiever Thank you
I find the Indo balance board gets me there
What’s rpe?
I do it on climbmill … is it ok ?
maintain 145 bpm if you want to effectively burn calories
Sounds like it, sure! What matters is your RPE Rate of Perceived Exertion - that you can stay consistently pacing without stopping, at a pace you're able to hold a conversation fairly comfortably. Your body/fitness level will decide what your setting is.
I like indoor row
What percentage of heartrate is zone 2
Thanks you
For me...
Zone 2 is good for a day here and there... it literally is good for just getting good at boring zone 2.
Senna’s hat ❤
I can hit a zone 2, and have far better control of my heart rate if I jog at 3-3.7 or so. Walking fast enough, or at a steep enough incline feels awkward as fuck and tears up my tendons over time.
I can hit zone 2 in a sauna can I add that to my weekly zone 2 quota are is that cheating 😅
I startet walk 5% inclin, now l run 5% on inclin 7-8 Miles per hour
Wow, are you eliud kipchoge
So my pickle ball zone 2/3 is probably not going to count, as my HR is all over the place.
My zone 2 is basically 14 minute miles
You use more acronyms than anyone!! METS?
Riding outdoors completely in Z2 is pretty much impossible, unless you're getting in some track time!
Whenever Peter talks about Zone 2 on a bike he means a static bike. As you suggest, the variability of being on the road makes it impossible to be at a consistent effort.
I hit zone 2 daily while dropping a duece
I've been training as a runner in Kenya for three months and I'm fit but I'm soon going to stop running and hike 45km a day for 60 days through the Alps. I figure I'll do 15x100m strides twice a week when the opportunity arises. I'm going to get my lactate and VO2 max tested before the hike and afterwards. All being well I don't lose too much speed .
Here for the aryton senna hat
I can do 3.5 to 4 mph easily and I am short. That is my usual pace in fact fir daiky walks.. I got "trained" trying to keep up with my boyfriend who was a good steepplechase athlete I understand. Over 4 mph I have to be running😂
What are your thoughts about sprinting?
High intensity, short intervals.
I understand that this method help with the longevity. But man why not go for a long walks or a hikes that seem more enjoyable and relaxing rather than stuck on the bike in the gym for the sake of it. 😢
Banco Nacional!! :)
Dumb question: what is MET?
Burpees?
Most people would not be able to do Burpee’s and remain in zone two for the period of time needed. It needs to be steady state.
@@oolala53 what if you could find a pace let's say 1 every 4 or 5 sec so you could finish without over doing it?
@@perryjphilip The goal is to consistently stay in Zone 2, the problem with your method is that you're likely going to be moving in and out of Zone 2 and spending almost no sustained time in Zone 2.
Do HIIT Burpees. HB 220 - Age for avg range. Burpee hard and fast for 30-45 sec., rest a min jogging in place or skip rope, then Burpee again for 8-12 Intervals.
Easies way for zone 2 is doing chores on anslightly higher speed.
Oh my...that hat is part of my childhood
Zone 2 is a very easy effort. You should be able to almost breath only through your nose or not even hear your breath. I would not use the 220-age formula to calculate. It may be an accurate average, but the variance is very wide. I'm 62 which would predict a 158 max HR. Have hit 190 during the end of a 5k race. I average 165-170 during a Half marathon race. That puts my zone 2 Heart rate reserve effort around 140-150. Usually run a weekend half at that rate.
Just go outside for a bike or run.
How do you know if you’re in zone 2?
To determine if you are in Zone 2 cardio you could use the talk test, that is you should be able to sustain a conversation without having to pause to breathe. This means that your breathing rate is "conversational" and you can speak full sentences, although you should
still be able to tell from your breathing that you're working.
Zone 2 cardio is typically performed at 60-70% of your maximum heart rate so if you know your maximum heart rate then you could use a heart monitor /hope this was helpful to you
I thought Peter was suspicious of using heart rate.
@@ErikNoble thanks, I am looking to systemise and modernise my cardio training, I am still doing the military timed mile, PUs, SU, Squats with the occasional bleep test for my cardio.
Pete's got joules now, imgine when he's 70
Got ebike love it live 7000 ft lots to be aware of,great to elevate heart rate and have back up incase you catch the attention of a mountain lion or horny blacktail, liked your presentation on using nutrients as tools tried L- Citrulline first time yesterday, midnight woke with deeper pulse feel back to sleep woke fresh no coffee till ten when begin w o. Thank You
Isn't it good enough just to stay in unforced, comfortable nose breathing and not worry about whether you are in zone 2? Live free of the gizmos and zonology!
Stepper
Prefer rucking.
The sad fact most people can’t run in zone 2 wow
I disagree. Easiest way to achieve zone 2 cardio is the sauna. Dropping the mic 🎤
All this terminology man. I’m lost
You forgot to say it isnt good for people with bad knees.
No incline ! After my mom who worked on the treadmill for years but the incline ended up rupturing discs in her spine!! Substainable it is NOT
That’s likely due to her poor form and not an inherent shortcoming with that style of exercise.
@@dan3565sorry, johnnafarrell3336, gotta agree that was probably bad luck for your mom and not typical.
I agree about her form. Walking uphill doesn't inherently create that issue. Maybe she was slouched forward like many people do, maybe holding onto the handles?
if you hold one the handles, and let yourself get dragged up the incline, you create an angle than can cause that. if you need to hold on for dear life, you need to dial it back.
@@chrismyco7950 Total BS
I tried it with sex but my wife keeps me at zone 5
Who wants to put this much effort into low level activity?? This OTT “scientific approach” to basics is just annoying.
Rowing machine why does he always ignore this apparatus. Also he likes buzz words annoying
Lots of people struggle with the technique of a rower lol
WHERE'S YOUR HAIR?