MAF vs. Zone 2: Which Wins for Endurance?

[@CotswoldTrailRunner]

Good explanation. I've found Zone 2 has really helped in my training. I used the 80/20 method for a year and saw huge improvements. The Zone 2 really helps set up your base endurance but what made a difference for me was the 20% speed or faster sessions). These additional speed sessions allowed me to run faster and further in zone 2 which helps over ultra distances. Glad you're on the mend and taking it easy. See you next month at 10YFan.

[@leerunsultras]

Yes buddy, when you have a solid base 80/20 is the boy

[@BenNotley]

I have chosen to do successive fast parkruns. It works really well. 😎🤘

[@leerunsultras]

🤣🤣🤣🤣🤣

[@luispedropinto7588]

For the zones, shouldn't you add the resting HR to the values? It would make a big difference. For me, as I'm 25, my zone 2 would be from around 140 to 152. This is very similar to the MAF values, as for me would me 155.
Have you ever done the calculations like this?

[@leerunsultras]

Yes I've heard of this method it's called heart rate reserve. ♥️

[@mokefish8126]

Whether you use MAF or some arbitrary Zone 2 percentage calculation, these are rough estimates based on relatively small sample sizes and while it may work out to be fairly accurate for some, it won't be accurate at all for others. I really like the Stephen Seiler 3 zone method (made popular and digestible by Matt Fitzgerald's 80/20 training). Zone 1 is bare minimum up to your ventilatory threshold, Zone 2 is ventilatory threshold to your lactate threshold, and Zone 3 is anything above your lactate threshold. Gold standard to find these is a lab test, but a rough estimate of your ventilatory threshold is the talk test. Run lots and lots, keeping the vast majority of your time below your ventilatory threshold. Some of the time run more intensely. How intense? Seiler's old suggestion was Zone 3, creating a true polarized training approach. But now even he says anything above your ventilatory threshold counts. Which makes sense, as his "Zone 2" would include Marathon Pace, Half Marathon pace and possibly even 10KM pace for slower runners. 80% or more of your runs are Zone 1, up to 20% of your runs can include runs faster than Zone 1.

[@leerunsultras]

That's very interesting mate obviously lab test I'd gold standard. I've gears 80/20 but not seiler method. Like the sound of it. Thanks for the comment mate appreciate it. Il defo look into it for sure

[@leerunsultras]

And something people don't really talk about is MAF doesn't really work unless you run lots. High mileage. 20 miles a week doesn't bring the same benefits as if you run 45 plus

[@CasparSmit1974]

Whats with the camera shots....... annoying

[@leerunsultras]

You..... don't have to.....
watch 😂