Him talking about more outwards attention and enjoying the birds and flowers is spot on. Just started with a heart rate monitor a couple weeks ago, that's exactly what I find myself doing. I can also feel when I start to cross that first threshold now. And you absolutely do start scanning systems and focusing internally. Makes sense that focus is a product of that because you are further engaging the CNS and stress response.
Glad this popped in my feed again 7 months after I first watched it when I first started training consistently. I've worked my way up to riding an hour long climb in zone 4. Interesting that the heartrate I naturally average on those efforts is exactly what he mentions here %90 of HR max. Find those efforts to be super beneficial.
... That's a great explanation for zone 2 I haven't heard yet, " the brain starts going inwards..." as compared to conversation, listening to podcasts, etc. Thanks Guys
If you are fast, zone 2 training will make you be fast for longer periods of time, but just how do you get fast in the first place? I'm not very fast but Z-2 training has made me not very fast for 12-15 hrs a day but I cannot run for one hour. 5 years of Z-2 for 20 hrs a week and I'm still just run/walking. Latly Ive been doing Z-2 50 miles a week but cannot sprint any faster than I could 3 years ago. Maybe someone needs to explain that when you get older this has it's limits.
If you're an older (58) fitness fanatic and follow MAF training at 60-70%, that would put me between 95 and 100 bpm while in zone 2. That's walking slow. I can run for 45 minutes at over 165bpm. How am I expected to walk slower than my 80 year old mom just to stay in zone 2 according to the MAF method?
Try using the Karvonen formula. It calculates your zones using Heart Rate Reserve. It's more accurate than MAF or 220-age. You need your true MaxHR and RestingHR. But yeah, testing in a lab is the most accurate.
Try to find out your Max Hr and then stay within 75% of that, that will be Zone 2. Jogging and adding in strategic walks to maintain HR should help initially. Overtime the Aerobic engine will get bigger and you'll be able to run within Zone 2. Also adding Interval training once a week is a good idea.
You can get really close to your max HR doing your own at home test (or at the gym) on a treadmill. Do your normal warm up, then for the session, start slow at 10:00 per mile and increase speed by 1 mph every minute until you get up to your 5k pace. Run your 5k pace for 5 minutes, then start increasing incline by 1% every minute after. You absolutely need to be wearing a chest strap monitor and you really need to give it your absolute all. Once done, check the data and you’ll have your zones. In the end, it wouldn’t be the end of the world if your max was 2 or 3 beats lower than your “real” max. It’ll barely make a difference and it’s better to be slightly off on the low side than the high side.
Absolutely. Essential, even. Due to the intensity of an interval session, a longer than normal warm-up is needed. It also allows the HR to get to the right level to prepare you for intervals.
Him talking about more outwards attention and enjoying the birds and flowers is spot on. Just started with a heart rate monitor a couple weeks ago, that's exactly what I find myself doing. I can also feel when I start to cross that first threshold now. And you absolutely do start scanning systems and focusing internally. Makes sense that focus is a product of that because you are further engaging the CNS and stress response.
Glad this popped in my feed again 7 months after I first watched it when I first started training consistently. I've worked my way up to riding an hour long climb in zone 4. Interesting that the heartrate I naturally average on those efforts is exactly what he mentions here %90 of HR max. Find those efforts to be super beneficial.
... That's a great explanation for zone 2 I haven't heard yet, " the brain starts going inwards..." as compared to conversation, listening to podcasts, etc. Thanks Guys
Such a great explanation! The brain starts scanning systems 😂 lol so true.
This was superb! I especially loved Dr. Seiler's sensible rules of thumb. Uncommon common sense.
This made understanding zone 2 a whole lot better without all the complicated numbers and terminologies.
This was a really good explanation which will be very practical to use during my workouts. Thank you!
Very informartive, applicable, entertained talk! Thank you all! Greets from Mty, Mx.
Thank you for this
Many thanks. That was great. Clear and detailed enough to be useful
If you are fast, zone 2 training will make you be fast for longer periods of time, but just how do you get fast in the first place? I'm not very fast but Z-2 training has made me not very fast for 12-15 hrs a day but I cannot run for one hour. 5 years of Z-2 for 20 hrs a week and I'm still just run/walking. Latly Ive been doing Z-2 50 miles a week but cannot sprint any faster than I could 3 years ago. Maybe someone needs to explain that when you get older this has it's limits.
If you're an older (58) fitness fanatic and follow MAF training at 60-70%, that would put me between 95 and 100 bpm while in zone 2. That's walking slow. I can run for 45 minutes at over 165bpm.
How am I expected to walk slower than my 80 year old mom just to stay in zone 2 according to the MAF method?
Get tested in a lab
@@toddapplegate3988 Or buy a lactate monitor? I'm assuming that would be much cheaper than paying for testing at a lab.
Try using the Karvonen formula. It calculates your zones using Heart Rate Reserve. It's more accurate than MAF or 220-age. You need your true MaxHR and RestingHR. But yeah, testing in a lab is the most accurate.
Try to find out your Max Hr and then stay within 75% of that, that will be Zone 2. Jogging and adding in strategic walks to maintain HR should help initially. Overtime the Aerobic engine will get bigger and you'll be able to run within Zone 2. Also adding Interval training once a week is a good idea.
You can get really close to your max HR doing your own at home test (or at the gym) on a treadmill. Do your normal warm up, then for the session, start slow at 10:00 per mile and increase speed by 1 mph every minute until you get up to your 5k pace. Run your 5k pace for 5 minutes, then start increasing incline by 1% every minute after. You absolutely need to be wearing a chest strap monitor and you really need to give it your absolute all. Once done, check the data and you’ll have your zones. In the end, it wouldn’t be the end of the world if your max was 2 or 3 beats lower than your “real” max. It’ll barely make a difference and it’s better to be slightly off on the low side than the high side.
Thanks
Really sketchy start with the local radio sound seaways and stuff but great content 👌
Is it possible to carry out intervals immediately after work in zone 2? What benefit or what disadvantage?

Absolutely. Essential, even. Due to the intensity of an interval session, a longer than normal warm-up is needed. It also allows the HR to get to the right level to prepare you for intervals.