What I really like about your videos is that you're not a triathlon expert like some of the other coaches out there, so the things that you share are coming from the perspective of a 'non-professional' and are much easier/simpler to follow. I get dramatically overwhelmed sometimes watching other people geek out and get super clinical about workouts/nutrition/tech etc...
Hey Martin thanks 🙏 I learned so much from people exactly like this: normal average guys who got into the sport at a late age. I believe that thru trial and error, and because of not having any background, the way they shared stuff was way more useful to the average joe, compared to a super pro triathlon coach who never went thru the struggles we as age groupers are faced with. Who can understand someone who is struggling with starting to swim at 30, than someone who went thru the e at same thing a couple of years back, and had to figure everything out on his own skin?
I also got the zone2 input from Rich Roll. Life changing for me.👌 Also used to full send every run. Ended up with alot of injuries and very inconsistent training. I'm in heaven now. 🌝
Excellent clear advice & introduction to Zone 2 training & 80/20 Much appreciated. I’ve done triathlons & marathons here in Taiwan 🇹🇼 but need to learn more about Zone 2 training & applying the 80/20 rule. In addition to 4days/week full body workouts (for 2 year) The last 4 month triathlon training has been 2 runs (15km each), 2 bikes (1hr each ) & a 5km run after 1 of those bikes. I just hit the wall, definitely overtrained in those 8 workouts a week for 4 months. My body has been REALLY TIRED for almost 1 month. I’m trying my best to recover (cut my training volume & intensity to 1/2) , sleep lots but my body is messed up. Anyways. I’ll recover this month I’m sure. Essentially I was doing the opposite of 80/20 Always running 15km as hard as I could 6min/km straight for 90min. Anyways, I learned my lesson. 80/20 Thanks 🏊♂️🚴🏃♂️🇹🇼
I completely understand where you are coming from. I am currently stuck in a place of overreaching/ dipping into overtraining as this decrease in performance has been going on for over a month. Sometimes we all get caught up in the “if you’re working harder you’re working smarter” mindset when this just isn’t the case. Today I will be going against my OCD brain and cutting my volume by 40% for the next week and reasses. When I come back I will definitely be getting a heart rate monitor and giving the 80/20 or 95/5 method a shot.
Zone 2 training is key to endurance racing performance as we age . A test in a lab is only way to know your zones properly . I get tested annually on bike and treadmill running . I train 12-15 hours a week in Z1-2 . Lots of fasted morning sessions . Current FPT on bike 320 watts 5km run 18.43 . Half Ironman sub 5hrs Age 53 . No injuries or illness .
Thanks for sharing your approach. It’s a common misunderstanding that polarized training with a 80/20 ratio means 80% of easy training time and 20% intensive training time. Stephen Seiler, who created the “polarized training” name, observed high level athletes at their training. He saw these athletes doing 80% of their training sessions, not time, as easy sessions. 20% of their sessions contained some efforts harder than zone 1 (in a three zone model). This resulted in 95% of training time in easy / zone 1 (in three zone model) and 5% in the other two zones. That’s why a 80/20 approach in training time is also not sustainable for the most.
@@PatrickDelorenzi it seems to be a good start. For beginners something like 97/3 might be a better place. Look out for the Triathlon Show Podcast. There’s an episode with a very thorough interview with Steven Seiler about that matter.
Great video Patrick. Keep up the good work. The most important mention IMHO is the frequency aspect. With zone 2 is much easier to build that frequency. I have been doing it now for 4 months and with Taren’s MOTTIV plan. My event is not until September so looking to continue to build my base till I get closer to the event when harder sessions will be needed. By then I will be used to the load in terms of sessions and will not be so hard to bring it up a notch with some short intense sessions.
Hey Tony thanks; MOTTIV I believe is an incredible training platform, I really respect taren and think his really hit it out of the park with the new concept! Tbh when I get over this injury I will try it. Thanks for watching and happy training
Another GREAT resource to understand all things Zone 2 is Dr. Peter Attia's website and podcast. I discovered him through Rich Roll, and his podcast is so damn good for endurance athletes!
@@PatrickDelorenzi Indeed. He talks a lot about Zone2, endurance and strength training. I was wondering: does weightlifting fit into a triathlon/ironman training plan? How do you balance endurance and strenght?
Great video Patrick and always it was very useful. Your training tips are very helpful as I learn something each time. Keep it up. Hope your back to training soon! Also, did the new gravel bike arrive yet?
Hey Ross! Thank you for the comment - unfortunately the new bike delivery date has been pushed back yet again 😞 to mid May. Let’s hope it arrives by then! I think the problem is with the group set: many other Asperos with grx810 or sram mono chainring have been delivered… so… fingers crossed!
My 20% training are HIIT and race pace, but only once a week. Don't forget to also keep the heart rate low during the strength/weight training sessions. I been doing this training regime for quite a while and I can say it works. I can look forward to competing at my next sprint tri, not 'taking part'
Thanks for the video, Patrick. This was super helpful, and I plan on using this strategy to train for an upcoming triathlon. One question: would you recommend adding strength training sessions, as well? Or is that a waste of time? I'm not a pro athlete (FAR from it). I work full time and so have a limited number of hours to train each week. Thanks!
Hello Allison, absolutely YES, this year I did November thru till March Strenght even up to 5 times a week (low weights being careful not to do anything stupid, a ton of single legged stability work and core work) and it has really transformed all three disciplines. I swim better, have more power on the bike, and run faster. The thing is, try and get in as much as you can without sacrificing the main training which is swim bike run. I think 2x week like 15-30 minutes of core stuff and some upper body is a good place to start, basic stuff like planks etc but they make a big difference! Happy training
155 is far above Zone 2 typical definitions of 60-70% max HR. 155 is Zone 4 for most people. However it does seem around 130-150 is the optimal aerobic heart rate for most. Most seem to call that Zone 3 70-80% Max HR.
Yeah it depends on the person and the zone structure used Garmin zone 2 is 60 to 80% of hr max, subdivided in low aerobic (blue color and called “zone 2” by garmin and high aerobic (green and called “zone 3” on garmin. MAF zone 2 is 60-70%, which is what traditionally people refer to as Zone 2. I prefer to use the Garmin zone spectrum that goes from 60 to 80 and train overall in that zone, focusing on some sessions (bike) in the low aerobic zone(what would be MAF zone 2 cap), and in some more towards the higher zone. The training effect is always aerobic though. The cap depends on the person depending on age, fitness level, period of the season, sport practiced (cycling cap is lower than running cap)
Hey Dan! I do pushups, single legged planks and pushups, some kettlebell stuff like kettlebell squats, rows, ressitance bands curls a2/3 times a week how much I feel like doing. Sometimes 2 minutes sometimes 1 hour
Man I pretty much do this, but I'm gonna buy a tempo trainer for the pool. I find myself starting my swims way too hard feeling like its easy, but fatigue sets in earlier. Think a tempo trainer can help to set an even pace the whole way through the swim.
@@PatrickDelorenzi I tried one briefly while in a swim squad. Google "Finis tempo trainer". It's a little device you clip to your goggles. You set it to a specific time, and it beeps at that time. It's very useful, for example training CSS pace, set it to beep every 25m, or every 100m, 400m etc. My problem was I always went out too strong and fatigued too early. The tempo trainer solved that issue, but I never bought my own. Now that I think about it, if you can sit on the bike in ERG mode on a smart trainer and train a zone specifically, then it makes sense to get that same accuracy in the pool. Their paddles are great too, much better than the ones with the shitty straps
Hi, a very helpful video that cited a lot of papers and helped me solve many questions about maximizing the utilization of fat through aerobic exercise. But I have a question that I would like to consult with you. It is my discussion on Iñigo San Millán & Peter Attia. Their definition of the second zone is (lactate below 2), and the heart rate range in this zone is approximately 70-82% HR. San Millán suggests training in this zone 3-4 times a week. But I see that your definition of 2 zones is indeed 60-70% HR, and you train in this zone every week, accounting for 80%. May I ask if I understand correctly? Since fat utilization is maximized during lactate 2, why don't you train in this range? Personally, I conducted tests on the three ranges of 60-70% and 65-70%, 70-80%. My feeling is that the 70-80% range has the highest returns, so I split two training programs, LSD and jogging, in this range.
Hi! That is an error in the reading of the script, if you look at the video when the voice says “60 to 70%” there is text that pops up with “60-80%*”. 60 to 80% is zone 2
This is amazing, thanks so much for sharing your knowledge! 🔥🔥 Can I please also ask what zone you would recommend competing in, considering you want a bit of speed but not to burn out?
Hey Ciara - for 70.3 I did 145 max hr on the bike and 170 hr on the run - so high zone 2 on the bike and full on zone 3/ threshold on the run. For full distance I still need to figure it out because it did not work out as well. I was aiming at doing 145 max he on the bike and 160 hr on the run
@@PatrickDelorenzi Thanks for your reply! That's helpful to know, I guess it's a matter of trying different strategies and paces to see what works! 😊 Best of luck for your next comp!
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Thanks a lot for the informative and useful contents in this video. If I may ask so, have you introduced any strength training in your plan? Maybe you have, but you have not mentioned it as this video is devoted to zone 2 training. Thanks a lot. Keep healthy and strong!
Hey AdPV! Thank you for the comment; yes strenght training was completely absent in this past training block. Now I do bodyweight excersizes with instability (planks with bosu ball, single legged planks, squats, light deadlifts and single legged squats) every other day. I do this mostly for the core stability / activation aspects of the excersizes and I do find a benefit from doing them! Do you do any strength training?
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@@PatrickDelorenzi Thanks for your answer, Patrick! As in your case, strength training is an area I have neglected and, as a consequence, I have suffered from calves and IT band issues. I have recently started working out aided by machines at the gym, focusing on my glutes, quads and calves. I hope I will be soon reaping the benefits! Your channel is awesome. Thank you for such valuable contents! Forza, salute e chilometri!
Ciao Patrick, ma quanto sarebbero belli i tuoi video in italiano o con sottotitoli in italiano.....🤪🤪 con le traduzioni automatiche per chi non è a suo agio con la lingua è un problemone.... pensaci 🤞🤞
Hai ragione Mich! Purtroppo il tempo e poco e cerco di fare il mio meglio, qualche video in italiano su c’è! Proverò a caricarne di più, l’inglese e molto più facile che sia visto da un pubblico più ampio.. ci provo! Dimmi che video vorresti vedere in italiano e provo a farlo asap
@@PatrickDelorenzi Grazie per la risposta... Assolutamente tutti quelli riguardanti il triathlon e allenamenti... Fatti estremamente bene. Purtroppo la mia modesta comprensione dell'inglese non mi permette di assimilare del tutto i concetti espressi...Assolutamente d'accordo sulla visione del pubblico piu' ampio, però considera anche che a volte il genere di nicchia può dare delle grandi soddisfazioni. 😀😀 Quello che mi piace dei tuoi video è la sensazione di ascoltare un conoscente che ti da consigli, cosa che non succede spesso nei video in rete... Comunque continua cosi e continuerò a guardare i tuoi video anche in inglese.... 🤪🤪🤙🤙🤙
Oy Patrick! How do you do your strength training? I bought some resistance bands (up to 50kg) to do my deadlifts, squats and so on... I'd love some follow-along strength video.
My friend yes, I have started implementing strength training since last October when I injured my Achilles. What I do is every other day planks, single legged planks and push-ups, and I have a 8kg to 16kg adjustable kettlebell + a couple of other weight kettlebells that I throw around and do mostly squats and deadlifts. No heavy weights, but I do get these sessions in at least 2x per week. In my experience, it makes a big difference in the overall firing of our muscles and resiliency! I will do my best to make a video about it, thank you for the suggestion
Hey Patrick, I’m signed up for my first 70.3 and have watched this video three times. It has been a huge help in helping me organise a training plan. For the fourth week when you speak of recovery week should I bring the load down and eliminate intense workouts kee entirely at zone 2? For example last week i had a load of 10hours should I bring it down to 6h and keep it easy all week or could I still sneak in a couple interval trainings on one or two of my sessions? If anyone has insight please let me know. 🙏🏼
Hi! I would still do some intensity but yeah make everything shorter and the power numbers lower for the sessions! Recovery week should feel very easy and by the time Sunday comes you should feel fresh to hit another hard block. Remember the most important work is done in the 3 weeks of intense work so doing too much in the recovery week is going to do nothing good for us 😃
Hi, thank you so much for your videos! I have a question.. why is zone 2 60-80% of HFmax? Isn't zone 2 60-70% and zone 3 70-80%? I am asking because I find it easier to train in 70-80% but it would mean that it is Zone 3 and not 2? Thank you! :)
If zone 2 is 60% of your max hr and your max hr is 190, that means you can't go over 114. Which basically means that unless you are already very well trained, you can't run at all...
Zone 2 is 60-80% max hr, subdivided into low aerobic 60-70 and high aerobic 70-80. I agree, it s extremely hard to train the truly low aerobic zone with running, that’s why we train it with cycling where it’s easier
I dont think percentage based off of mhr is a good way to find zone 2. I spun my wheels for several years trying it that way. It wasn’t until I tested lactate and carb/fat usage in a lab test that I found zone 2, which was 35bpm lower than what I was previously doing. A year later, I’m finally improving, tested using my own lactate meter
Definitely worth doing the lab test but in my case the calculations give the exact tipping point between zone 2 and zone 3 both for running and for cycling. At these heart rate caps is where I can’t talk in sentences anymore and if I train at those intensities everything feels harder and takes longer to recover from vs keeping even just 5 beats lower where I can go all day. Ofc if you feel with the calculations the zones are off lab test will give the most precise values
Hi Patrick, I have another question regarding the block training. For 3 weeks I increase the volume by 10% each week and in the 4th week I do the regeneration week. When I start training again in the 5th week, what values do I build on? On those of the 3rd week?
Thanks for your reply. On an indoor trainer I can stay in zone 2 - I’m easily bored but it is possible. I’ll look into walking faster in the hills around where I live and see if I see any difference 👍
One question from me - Yesterday I tried my first zone 2 workout on the bike. I found it nearly impossible to keep my HR in Zone 2 - I ended up spending much of my ride in zone 3/4, which I know is not ideal. My challenge is that maintaining the tempo to remain in Zone 2 feels uncomfortably slow to me, like I'm barely putting any effort in the workout. It also means I need to take hills really slowly as usually those would spike my HR considerably. So to my question - how strict are we looking at the HR when on the bike - is it acceptable to sometimes go above Zone 2 or do we need to be super strict and remain within Zone 2 as much as possible, even on hills? Also, did you struggle adjusting your pace so that you can remain in Zone 2 and not try to constantly rush it? Thanks! Martin
I always go above zone 2 during a ride, especially if it’s hilly - I look at the overall average hr at the end of the ride and make sure I don’t do any MEGA efforts that would push me for minute ms above threshold. The most important thing IMHO is not being mega focused on mai ting our heart rate in zone 2 but it is making sure we don’t overdoit if we are going on an endurance ride. And endurance ride should not leave us mega gassed out, we should feel it after but not be dead which is what would happen with a ride done mostly in zone 3 and above
@@PatrickDelorenzi Hi Patrick, thank you for the response. I've calucalted it using the online website but also from my Garmin Watch (which has them considerably lower than the calculater would give them) - it's between 135 and 150 bpm according to the online calculator and 118 - 137 based on my watch. I'm somewhat confused why the difference. Anyway, thank you for the training tips, I will implement on my next ride!
Zone 2 is from 118 to 150 bpm, subdivided in lower aerobic (118-135) and high aerobic (135-150). All the range from 118 to 150 is ok in the way I train. What’s your max hr?
In a Garmin 5 zone system what we call zone two is Garmin zone 2+3. So it will be (in Garmin zones): Zone 1 recovery/ warm up, Zone 2+3 “zone 2 training” / aerobic, Zone 4 “grey zone” / tempo, Zone 5 Vo2max / anaerobic work
Why is it that I can exercise in Zone three and still have un-strained conversation (at sea level) But if I'm at 10,000 feet it's about a half a zone lower.
Hey John! Different oxygen concentration in the air (at altitude it is thinner, there is less oxygen) so your body needs to work harder to deliver the necessary oxygen to the tissues
It’s very good, it means your max hr is lower. It’s unique to every one of us: my orthopaedic surgeon (same age as me) routinely gets to 200 on the bike, I have never seen more than 185
@@PatrickDelorenzi Yeah i have friends too who do 160+bpm 2hr training runs. I do that and i go early grave. but yes some of us has lower hr and still can have same endurance level
"Running zone 2" will have the heart rate be a couple of beats higher due to the weight bearing nature f running (using the muscles of the legs to bear weight requires more cardiac output). Are you finding it hard to maintain zone 2 because your heart goes too high on it's too low? Sorry I don''t understand
@@PatrickDelorenzi I rely on my garmin to show my zone2, which is at 150 -165. I find I can hold a comfortable pace at zone2 while running but reach an uncomfortable pace just trying to maintain zone2 on a stationary bike. Which one is playing up my watch or my 48y old body?😁
Wait, we can combine a tempo and a zone2 ride together into one ride? I thought riding at high intensity for just a moment can still ruin our zone2 ride. I dont really get it at this point. I hope to hear ur opinions.
No way bro! Of course you can do some higher intensity stuff within a z2 ride. If you ride @ z2 for 3 hours but do one 10 minute climb @ z4 that would just mean that you will be taxing your system more than doing straight 3:10h all in zone 2, but the zone 2 benefits will still remain. At least that’s always what I’ve heard!
@@PatrickDelorenzi thanks for your quickly replying. So u r saying that 3:10 h ride still be recognized as a zone2 ride 🤔? Also, if I can do some intervals together with the zone2 ride, is there any limit on the volume, the time or the intensity of the intervals I do together with my zone2 ride 🤔? So it wont ruin the benefit from my time I spend in zone2 in that ride
Yes of course, a tempo ride would mean there where multiple blocks of tempo sections in the ride. You could easily check this in the Garmin stats after a ride (not the most precise in the world) but can help give an idea of how the training session impacted you aerobic and anaerobic system, and if it was an aerobic, tempo, threshold or interval effect. Easy days should be easy, hard days should be hard. Zone 2 rides should overall feel easy, tempo rides should leave you a bit thrashed, interval rides should make you not want to ride your bike a second longer than is prescribed ahha 🤣 These should not be mixed as in after a week of structured training with intervals and tempo, going out for the weekend ride which would be zone 2, if we inserted 3 hard intervals at the beginning would make it so we would be too fatigued to complete the ride without completely trashing ourselves, that’s a reason why keeping the two intensity separate on separate rides is better. After saying that, I often do a 5 hour zone 2 ride where I do the first climb at a higher intensity, and then jus cruise the rest at a moderate pace. But in my opinion, there is no way riding for some minutes above zone 2 will “ruin” your workout - the only way to ruin the work out would be to insert multiple high intensity blocks, or intervals, or ride at random multiple times at zone 5 (like hitting every climb hard)
Hi Patrick, I wonder what is the purpose of the interval 3x3 bike workout in this video? Is it a vo2max workout or a lactate threshold workout? I see that your key workouts includes 1 interval, 1 brick/tempo, 1 long ride. So what type of interval should I choose? There r too many types of interval( 30:30, 40:20, 3x3 vo2max all out, sweetspot, 10-15 second sprint with 5 min full recovery, Over-Under interval,...) Too many 🥲
Hey vai personally I do 3 minutes at the absolute max sustainable effort, the session is supposed to feel like you are going to explode 🤯. The purpose more than working the absolute top end of power / hr (that would be all out what you can sustain for 30 secs) is to work on suffering hard for a longer period. You can choose any interval you want, but in my opinion the closer you get to race day, the “longer” they should be, so I would lean more towards 3 min on 3 min off than 30:30
Ok someone explain why this channel doesn't have 100k followers! Awesome content Pat 🙏
Hhahahha ❤️
What I really like about your videos is that you're not a triathlon expert like some of the other coaches out there, so the things that you share are coming from the perspective of a 'non-professional' and are much easier/simpler to follow. I get dramatically overwhelmed sometimes watching other people geek out and get super clinical about workouts/nutrition/tech etc...
Hey Martin thanks 🙏 I learned so much from people exactly like this: normal average guys who got into the sport at a late age. I believe that thru trial and error, and because of not having any background, the way they shared stuff was way more useful to the average joe, compared to a super pro triathlon coach who never went thru the struggles we as age groupers are faced with. Who can understand someone who is struggling with starting to swim at 30, than someone who went thru the e at same thing a couple of years back, and had to figure everything out on his own skin?
@@PatrickDelorenzi You're doing a great service, Patrick. Keep these videos coming. We love them.
I also got the zone2 input from Rich Roll. Life changing for me.👌 Also used to full send every run. Ended up with alot of injuries and very inconsistent training. I'm in heaven now. 🌝
Nice 🙌🙌
I keep coming back to your excellent videos Patrick. Its good to see someone giving their personal experience and certainly a great help. Thanks!
Hey Allan! Thank you 4 the comment and support, I’m glad the vids are helpful 🙏
Awesome work Patrick! Keep doing what you. Great session on Zone 2 training! Have fun in Thailand!
Thank you!! Will try and have fun here, maybe explore a bit if the tendon heals up 🤞
This video is a goldmine!
Subbed!! Thanks man
Thank you Adlane ❤️🔥❤️🔥
Bro your videos are just perfect. Just keep doing them please. Thank you!!!
Thank you Nico! Many more vids dropping very soon 😃 they just take quite sone time to make
Just started doing triathlon,your video helped so much,keep inspiring ya!
Glad to hear it!
Thanks for explaining zone 2 approach, new to this game ,looking forward to the improvement .
Thanks
Excellent clear advice & introduction to Zone 2 training & 80/20
Much appreciated.
I’ve done triathlons & marathons here in Taiwan 🇹🇼 but need to learn more about Zone 2 training & applying the 80/20 rule.
In addition to 4days/week full body workouts
(for 2 year)
The last 4 month triathlon training has been 2 runs (15km each), 2 bikes (1hr each ) & a 5km run after 1 of those bikes.
I just hit the wall, definitely overtrained in those 8 workouts a week for 4 months. My body has been REALLY TIRED for almost 1 month. I’m trying my best to recover (cut my training volume & intensity to 1/2) , sleep lots but my body is messed up. Anyways. I’ll recover this month I’m sure.
Essentially I was doing the opposite of 80/20
Always running 15km as hard as I could 6min/km straight for 90min.
Anyways, I learned my lesson. 80/20
Thanks 🏊♂️🚴🏃♂️🇹🇼
Haha man that’s exactly what I did before! The “opposite of zone 2” lol
You’ll recover easy 💥
I completely understand where you are coming from. I am currently stuck in a place of overreaching/ dipping into overtraining as this decrease in performance has been going on for over a month. Sometimes we all get caught up in the “if you’re working harder you’re working smarter” mindset when this just isn’t the case. Today I will be going against my OCD brain and cutting my volume by 40% for the next week and reasses. When I come back I will definitely be getting a heart rate monitor and giving the 80/20 or 95/5 method a shot.
Great Triathlon content as always!
Thank you 🙏
Thank you so much for sharing this. Excellent content!!
Thanks! I’m glad you found it useful
Zone 2 training is key to endurance racing performance as we age . A test in a lab is only way to know your zones properly . I get tested annually on bike and treadmill running . I train 12-15 hours a week in Z1-2 . Lots of fasted morning sessions .
Current FPT on bike 320 watts
5km run 18.43 . Half Ironman sub 5hrs Age 53 . No injuries or illness .
Thanks for sharing your approach.
It’s a common misunderstanding that polarized training with a 80/20 ratio means 80% of easy training time and 20% intensive training time. Stephen Seiler, who created the “polarized training” name, observed high level athletes at their training. He saw these athletes doing 80% of their training sessions, not time, as easy sessions. 20% of their sessions contained some efforts harder than zone 1 (in a three zone model). This resulted in 95% of training time in easy / zone 1 (in three zone model) and 5% in the other two zones.
That’s why a 80/20 approach in training time is also not sustainable for the most.
Hey christoph! Thank you for the comment! So do you think that a 95/5 model (based on time) is more productive?
@@PatrickDelorenzi the most successful endurance athletes train 95/5, so yeah it seems most productive
@@PatrickDelorenzi it seems to be a good start. For beginners something like 97/3 might be a better place.
Look out for the Triathlon Show Podcast. There’s an episode with a very thorough interview with Steven Seiler about that matter.
@@ckuka Hey Cristoph! Thank you for the contribution, I will check out the pod! have a great day
Yes I agree with this
You deserved more subs. Keep going mate
Thanks for the suppor lm!
Great video Patrick. Keep up the good work. The most important mention IMHO is the frequency aspect. With zone 2 is much easier to build that frequency. I have been doing it now for 4 months and with Taren’s MOTTIV plan. My event is not until September so looking to continue to build my base till I get closer to the event when harder sessions will be needed. By then I will be used to the load in terms of sessions and will not be so hard to bring it up a notch with some short intense sessions.
Hey Tony thanks; MOTTIV I believe is an incredible training platform, I really respect taren and think his really hit it out of the park with the new concept! Tbh when I get over this injury I will try it. Thanks for watching and happy training
Thanks for the tips. Im preparing muself for my 1st ironman 70.3 desaru coast in 4 momths times
High value information clearly explained. Nice!
Thank you Steve!
Another GREAT resource to understand all things Zone 2 is Dr. Peter Attia's website and podcast. I discovered him through Rich Roll, and his podcast is so damn good for endurance athletes!
Peter Attia is a great resource!
@@PatrickDelorenzi Indeed. He talks a lot about Zone2, endurance and strength training. I was wondering: does weightlifting fit into a triathlon/ironman training plan? How do you balance endurance and strenght?
I do push ups, some squats, and planks with instability and some kettlebell / resistance band work every 2-3 days, as much as excites me 😃
Great video. Thankyou. Found this really helpful.
Hey thank you Mark!
Excellent content.
Thank you NJM 😎
Nicely explained.
Thank you Joe!
really good video, thank you!
Hey thank you!
Well done. Was inspiring.
Thank you thank you thank you for this. Well done Mate!!
Glad you found it helpful bro!
Super video, man!
Thank you 🙏
Great video Patrick and always it was very useful. Your training tips are very helpful as I learn something each time. Keep it up. Hope your back to training soon! Also, did the new gravel bike arrive yet?
Hey Ross! Thank you for the comment - unfortunately the new bike delivery date has been pushed back yet again 😞 to mid May. Let’s hope it arrives by then! I think the problem is with the group set: many other Asperos with grx810 or sram mono chainring have been delivered… so… fingers crossed!
Subscribed
My 20% training are HIIT and race pace, but only once a week. Don't forget to also keep the heart rate low during the strength/weight training sessions. I been doing this training regime for quite a while and I can say it works. I can look forward to competing at my next sprint tri, not 'taking part'
Fmgreat stuff Perro007!
Awesome!! Thanks!’
Thanks for the video, Patrick. This was super helpful, and I plan on using this strategy to train for an upcoming triathlon. One question: would you recommend adding strength training sessions, as well? Or is that a waste of time? I'm not a pro athlete (FAR from it). I work full time and so have a limited number of hours to train each week. Thanks!
Hello Allison, absolutely YES, this year I did November thru till March Strenght even up to 5 times a week (low weights being careful not to do anything stupid, a ton of single legged stability work and core work) and it has really transformed all three disciplines. I swim better, have more power on the bike, and run faster. The thing is, try and get in as much as you can without sacrificing the main training which is swim bike run. I think 2x week like 15-30 minutes of core stuff and some upper body is a good place to start, basic stuff like planks etc but they make a big difference! Happy training
Perfect! Thanks so much!
155 is far above Zone 2 typical definitions of 60-70% max HR.
155 is Zone 4 for most people. However it does seem around 130-150 is the optimal aerobic heart rate for most. Most seem to call that Zone 3 70-80% Max HR.
Yeah it depends on the person and the zone structure used Garmin zone 2 is 60 to 80% of hr max, subdivided in low aerobic (blue color and called “zone 2” by garmin and high aerobic (green and called “zone 3” on garmin. MAF zone 2 is 60-70%, which is what traditionally people refer to as Zone 2. I prefer to use the Garmin zone spectrum that goes from 60 to 80 and train overall in that zone, focusing on some sessions (bike) in the low aerobic zone(what would be MAF zone 2 cap), and in some more towards the higher zone. The training effect is always aerobic though. The cap depends on the person depending on age, fitness level, period of the season, sport practiced (cycling cap is lower than running cap)
This is a great informative video. One question is, how does strength training fit into this overall weekly exercise pattern?
Hey Dan! I do pushups, single legged planks and pushups, some kettlebell stuff like kettlebell squats, rows, ressitance bands curls a2/3 times a week how much I feel like doing. Sometimes 2 minutes sometimes 1 hour
Man I pretty much do this, but I'm gonna buy a tempo trainer for the pool. I find myself starting my swims way too hard feeling like its easy, but fatigue sets in earlier. Think a tempo trainer can help to set an even pace the whole way through the swim.
Hey Reubs! What's a tempo trainer?
@@PatrickDelorenzi I tried one briefly while in a swim squad. Google "Finis tempo trainer". It's a little device you clip to your goggles. You set it to a specific time, and it beeps at that time. It's very useful, for example training CSS pace, set it to beep every 25m, or every 100m, 400m etc. My problem was I always went out too strong and fatigued too early. The tempo trainer solved that issue, but I never bought my own. Now that I think about it, if you can sit on the bike in ERG mode on a smart trainer and train a zone specifically, then it makes sense to get that same accuracy in the pool. Their paddles are great too, much better than the ones with the shitty straps
Hi, a very helpful video that cited a lot of papers and helped me solve many questions about maximizing the utilization of fat through aerobic exercise. But I have a question that I would like to consult with you. It is my discussion on Iñigo San Millán & Peter Attia. Their definition of the second zone is (lactate below 2), and the heart rate range in this zone is approximately 70-82% HR. San Millán suggests training in this zone 3-4 times a week. But I see that your definition of 2 zones is indeed 60-70% HR, and you train in this zone every week, accounting for 80%. May I ask if I understand correctly? Since fat utilization is maximized during lactate 2, why don't you train in this range? Personally, I conducted tests on the three ranges of 60-70% and 65-70%, 70-80%. My feeling is that the 70-80% range has the highest returns, so I split two training programs, LSD and jogging, in this range.
Hi! That is an error in the reading of the script, if you look at the video when the voice says “60 to 70%” there is text that pops up with “60-80%*”. 60 to 80% is zone 2
This is amazing, thanks so much for sharing your knowledge! 🔥🔥
Can I please also ask what zone you would recommend competing in, considering you want a bit of speed but not to burn out?
Hey Ciara - for 70.3 I did 145 max hr on the bike and 170 hr on the run - so high zone 2 on the bike and full on zone 3/ threshold on the run. For full distance I still need to figure it out because it did not work out as well. I was aiming at doing 145 max he on the bike and 160 hr on the run
@@PatrickDelorenzi Thanks for your reply! That's helpful to know, I guess it's a matter of trying different strategies and paces to see what works! 😊 Best of luck for your next comp!
Thanks a lot for the informative and useful contents in this video. If I may ask so, have you introduced any strength training in your plan? Maybe you have, but you have not mentioned it as this video is devoted to zone 2 training. Thanks a lot. Keep healthy and strong!
Hey AdPV! Thank you for the comment; yes strenght training was completely absent in this past training block. Now I do bodyweight excersizes with instability (planks with bosu ball, single legged planks, squats, light deadlifts and single legged squats) every other day. I do this mostly for the core stability / activation aspects of the excersizes and I do find a benefit from doing them! Do you do any strength training?
@@PatrickDelorenzi Thanks for your answer, Patrick! As in your case, strength training is an area I have neglected and, as a consequence, I have suffered from calves and IT band issues. I have recently started working out aided by machines at the gym, focusing on my glutes, quads and calves. I hope I will be soon reaping the benefits! Your channel is awesome. Thank you for such valuable contents! Forza, salute e chilometri!
Ciao Patrick, ma quanto sarebbero belli i tuoi video in italiano o con sottotitoli in italiano.....🤪🤪
con le traduzioni automatiche per chi non è a suo agio con la lingua è un problemone.... pensaci 🤞🤞
Hai ragione Mich! Purtroppo il tempo e poco e cerco di fare il mio meglio, qualche video in italiano su c’è! Proverò a caricarne di più, l’inglese e molto più facile che sia visto da un pubblico più ampio.. ci provo! Dimmi che video vorresti vedere in italiano e provo a farlo asap
@@PatrickDelorenzi Grazie per la risposta... Assolutamente tutti quelli riguardanti il triathlon e allenamenti... Fatti estremamente bene. Purtroppo la mia modesta comprensione dell'inglese non mi permette di assimilare del tutto i concetti espressi...Assolutamente d'accordo sulla visione del pubblico piu' ampio, però considera anche che a volte il genere di nicchia può dare delle grandi soddisfazioni. 😀😀 Quello che mi piace dei tuoi video è la sensazione di ascoltare un conoscente che ti da consigli, cosa che non succede spesso nei video in rete... Comunque continua cosi e continuerò a guardare i tuoi video anche in inglese.... 🤪🤪🤙🤙🤙
Oy Patrick! How do you do your strength training? I bought some resistance bands (up to 50kg) to do my deadlifts, squats and so on... I'd love some follow-along strength video.
My friend yes, I have started implementing strength training since last October when I injured my Achilles. What I do is every other day planks, single legged planks and push-ups, and I have a 8kg to 16kg adjustable kettlebell + a couple of other weight kettlebells that I throw around and do mostly squats and deadlifts. No heavy weights, but I do get these sessions in at least 2x per week. In my experience, it makes a big difference in the overall firing of our muscles and resiliency! I will do my best to make a video about it, thank you for the suggestion
@@PatrickDelorenzi thanks mate :)) keep it coming!
Hey Patrick,
I’m signed up for my first 70.3 and have watched this video three times. It has been a huge help in helping me organise a training plan.
For the fourth week when you speak of recovery week should I bring the load down and eliminate intense workouts kee entirely at zone 2? For example last week i had a load of 10hours should I bring it down to 6h and keep it easy all week or could I still sneak in a couple interval trainings on one or two of my sessions? If anyone has insight please let me know. 🙏🏼
Hi! I would still do some intensity but yeah make everything shorter and the power numbers lower for the sessions! Recovery week should feel very easy and by the time Sunday comes you should feel fresh to hit another hard block. Remember the most important work is done in the 3 weeks of intense work so doing too much in the recovery week is going to do nothing good for us 😃
Hi, thank you so much for your videos! I have a question.. why is zone 2 60-80% of HFmax?
Isn't zone 2 60-70% and zone 3 70-80%?
I am asking because I find it easier to train in 70-80% but it would mean that it is Zone 3 and not 2?
Thank you! :)
Depends on what zone system you are using - Garmin zone 2 is zone 2 + 3, divided in low aerobic (blue zone) and high aerobic (green zone)
So basically the top of the green zone (Garmin zone 3) is your aerobic cap to stay under. In my specific case it’s 150 👍
If zone 2 is 60% of your max hr and your max hr is 190, that means you can't go over 114. Which basically means that unless you are already very well trained, you can't run at all...
Zone 2 is 60-80% max hr, subdivided into low aerobic 60-70 and high aerobic 70-80. I agree, it s extremely hard to train the truly low aerobic zone with running, that’s why we train it with cycling where it’s easier
How about jogging / walking in order to keep in Z2 low?
I dont think percentage based off of mhr is a good way to find zone 2. I spun my wheels for several years trying it that way. It wasn’t until I tested lactate and carb/fat usage in a lab test that I found zone 2, which was 35bpm lower than what I was previously doing. A year later, I’m finally improving, tested using my own lactate meter
Definitely worth doing the lab test but in my case the calculations give the exact tipping point between zone 2 and zone 3 both for running and for cycling. At these heart rate caps is where I can’t talk in sentences anymore and if I train at those intensities everything feels harder and takes longer to recover from vs keeping even just 5 beats lower where I can go all day. Ofc if you feel with the calculations the zones are off lab test will give the most precise values
Hi Patrick,
I have another question regarding the block training. For 3 weeks I increase the volume by 10% each week and in the 4th week I do the regeneration week.
When I start training again in the 5th week, what values do I build on? On those of the 3rd week?
Usually on the ones of the second week, so then the second week is like the third, the third week is an extra push, then rest week again 😃
Bravo, molto utile. Quindi la maggior parte del training è low intensity high volume...
Si esatto 90-95% low intensity sotto a 150-155 di cuore
It’s impossible for me to run in zone 2 - I have to slow down to almost walking speed😢
That’s why we train it on the bike 😉 Where it is less tedious; after some months of solid work you will see the results even on the run
Or also hiking in the mountains or trail running where run walk is common can be good 👍
Thanks for your reply. On an indoor trainer I can stay in zone 2 - I’m easily bored but it is possible. I’ll look into walking faster in the hills around where I live and see if I see any difference 👍
One question from me - Yesterday I tried my first zone 2 workout on the bike. I found it nearly impossible to keep my HR in Zone 2 - I ended up spending much of my ride in zone 3/4, which I know is not ideal. My challenge is that maintaining the tempo to remain in Zone 2 feels uncomfortably slow to me, like I'm barely putting any effort in the workout. It also means I need to take hills really slowly as usually those would spike my HR considerably. So to my question - how strict are we looking at the HR when on the bike - is it acceptable to sometimes go above Zone 2 or do we need to be super strict and remain within Zone 2 as much as possible, even on hills?
Also, did you struggle adjusting your pace so that you can remain in Zone 2 and not try to constantly rush it?
Thanks!
Martin
Hey Martin, what is your zone 2 hr and how did you calculate it?
I always go above zone 2 during a ride, especially if it’s hilly - I look at the overall average hr at the end of the ride and make sure I don’t do any MEGA efforts that would push me for minute ms above threshold. The most important thing IMHO is not being mega focused on mai ting our heart rate in zone 2 but it is making sure we don’t overdoit if we are going on an endurance ride. And endurance ride should not leave us mega gassed out, we should feel it after but not be dead which is what would happen with a ride done mostly in zone 3 and above
@@PatrickDelorenzi Hi Patrick, thank you for the response. I've calucalted it using the online website but also from my Garmin Watch (which has them considerably lower than the calculater would give them) - it's between 135 and 150 bpm according to the online calculator and 118 - 137 based on my watch. I'm somewhat confused why the difference. Anyway, thank you for the training tips, I will implement on my next ride!
Zone 2 is from 118 to 150 bpm, subdivided in lower aerobic (118-135) and high aerobic (135-150). All the range from 118 to 150 is ok in the way I train. What’s your max hr?
In a Garmin 5 zone system what we call zone two is Garmin zone 2+3. So it will be (in Garmin zones): Zone 1 recovery/ warm up, Zone 2+3 “zone 2 training” / aerobic, Zone 4 “grey zone” / tempo, Zone 5 Vo2max / anaerobic work
Why is it that I can exercise in Zone three and still have un-strained conversation (at sea level) But if I'm at 10,000 feet it's about a half a zone lower.
Hey John! Different oxygen concentration in the air (at altitude it is thinner, there is less oxygen) so your body needs to work harder to deliver the necessary oxygen to the tissues
its weird i do allmost all my runs at 130bpm hr medium runs at 140+hr and when i go really hard i go 155 :D and you keep that hr easy?
It’s very good, it means your max hr is lower. It’s unique to every one of us: my orthopaedic surgeon (same age as me) routinely gets to 200 on the bike, I have never seen more than 185
@@PatrickDelorenzi Yeah i have friends too who do 160+bpm 2hr training runs. I do that and i go early grave. but yes some of us has lower hr and still can have same endurance level
Is zone2 for cycling different from zone2 for running? I find it difficult to maintain zone2 while cycling, requiring more effort.
"Running zone 2" will have the heart rate be a couple of beats higher due to the weight bearing nature f running (using the muscles of the legs to bear weight requires more cardiac output).
Are you finding it hard to maintain zone 2 because your heart goes too high on it's too low? Sorry I don''t understand
@@PatrickDelorenzi I rely on my garmin to show my zone2, which is at 150 -165. I find I can hold a comfortable pace at zone2 while running but reach an uncomfortable pace just trying to maintain zone2 on a stationary bike. Which one is playing up my watch or my 48y old body?😁
@@ilaitianainocao7262 hi, what happens if you ride your bike outside?
@@ilaitianainocao7262 zone 2 (unless you are a mega outlier and have a max hr of 202) at your age should be approx from 110 up to 140 max
@@PatrickDelorenzi Thanks, I'll give your zone2 suggestion a try. Really like the videos, subscribing.
Wait, we can combine a tempo and a zone2 ride together into one ride? I thought riding at high intensity for just a moment can still ruin our zone2 ride. I dont really get it at this point. I hope to hear ur opinions.
No way bro! Of course you can do some higher intensity stuff within a z2 ride. If you ride @ z2 for 3 hours but do one 10 minute climb @ z4 that would just mean that you will be taxing your system more than doing straight 3:10h all in zone 2, but the zone 2 benefits will still remain. At least that’s always what I’ve heard!
@@PatrickDelorenzi thanks for your quickly replying.
So u r saying that 3:10 h ride still be recognized as a zone2 ride 🤔?
Also, if I can do some intervals together with the zone2 ride, is there any limit on the volume, the time or the intensity of the intervals I do together with my zone2 ride 🤔? So it wont ruin the benefit from my time I spend in zone2 in that ride
@@PatrickDelorenzi is your swim interval a high intensity swim?
Yes it’s 100 or 200m full gas
Yes of course, a tempo ride would mean there where multiple blocks of tempo sections in the ride. You could easily check this in the Garmin stats after a ride (not the most precise in the world) but can help give an idea of how the training session impacted you aerobic and anaerobic system, and if it was an aerobic, tempo, threshold or interval effect. Easy days should be easy, hard days should be hard. Zone 2 rides should overall feel easy, tempo rides should leave you a bit thrashed, interval rides should make you not want to ride your bike a second longer than is prescribed ahha 🤣 These should not be mixed as in after a week of structured training with intervals and tempo, going out for the weekend ride which would be zone 2, if we inserted 3 hard intervals at the beginning would make it so we would be too fatigued to complete the ride without completely trashing ourselves, that’s a reason why keeping the two intensity separate on separate rides is better. After saying that, I often do a 5 hour zone 2 ride where I do the first climb at a higher intensity, and then jus cruise the rest at a moderate pace. But in my opinion, there is no way riding for some minutes above zone 2 will “ruin” your workout - the only way to ruin the work out would be to insert multiple high intensity blocks, or intervals, or ride at random multiple times at zone 5 (like hitting every climb hard)
is it good or bad that my Z2 HR would have to be lower than 123bpm?
seems mega low what's your max hr?
How old are you Patrick? :)
As of today 34 😃 born in 89
19:53
Hi Patrick, I wonder what is the purpose of the interval 3x3 bike workout in this video? Is it a vo2max workout or a lactate threshold workout? I see that your key workouts includes 1 interval, 1 brick/tempo, 1 long ride. So what type of interval should I choose? There r too many types of interval( 30:30, 40:20, 3x3 vo2max all out, sweetspot, 10-15 second sprint with 5 min full recovery, Over-Under interval,...) Too many 🥲
Hey vai personally I do 3 minutes at the absolute max sustainable effort, the session is supposed to feel like you are going to explode 🤯. The purpose more than working the absolute top end of power / hr (that would be all out what you can sustain for 30 secs) is to work on suffering hard for a longer period. You can choose any interval you want, but in my opinion the closer you get to race day, the “longer” they should be, so I would lean more towards 3 min on 3 min off than 30:30