Why Is Everyone Talking About Zone 2?!

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  • Опубліковано 8 гру 2024

КОМЕНТАРІ • 983

  • @gtn
    @gtn  Рік тому +23

    Do you train in zone 2? ❤ Or do you have a different way to train?

    • @MrTraveller.
      @MrTraveller. Рік тому +1

      Yes, I do training in Zone 2 or 3 normally. 140BPM❤️for me on my Apple Watch ⌚️ great they gave the zones training function built in

    • @MrTraveller.
      @MrTraveller. Рік тому

      Cheers from Taiwan 🇹🇼

    • @1dree1
      @1dree1 Рік тому +3

      I always had a good amount of zone 2 runs in my running training (I'm just a runner) as I saw these as important base miles without harming yourself too much. That was only based on feeling and experience though, didn't have that much information regarding "zone 2". The new "hype" backs that up with scientific information and makes me keep up that work.
      Fun fact: Due to being sick twice over the winter (plus another short covid stint) I was on the backfoot with preparation for the next competition and rushing things, thus rushing things a bit, not being ready, zone 2 became 3 and so on - resulted in tiredness, heavy legs, not enough recovery and not the fitness gains I was hoping for. It was stupid! :) No shortcuts from now on, back to building up in a sane way.

    • @kautzz
      @kautzz Рік тому +2

      Jup, zone 2 for long-runs and long-rides. Shorter workouts I try to stick with 80/20. HIT sessions are all out. Closer to events more specific threshold training.

    • @obikedog
      @obikedog Рік тому +2

      A different way to train? You mean to race competitively without working the aerobic motor? Better question: do you train seriously or not? Zone 2 isn't optional for athletes who want to perform. Science shows even weight lifters benefit from aerobic training. No it won't replace HIT workouts but Z2 time is the foundation on which everything else, including anaerobic, high intensity efforts, rests.

  • @SimoneChiaretta
    @SimoneChiaretta Рік тому +8

    It is funny that everyone was training in “zone 2” (base training) till 10-15yrs ago. Then came the “time crunched” or sweet spot training plans as a “cheat” to get kind of the same improvement on a shorter time. And now back to zone 2.

  • @tom_sorrell
    @tom_sorrell Рік тому +22

    So true what you’re saying about run form in Zone 2. I recently bought the Garmin HRM Pro with running dynamics. My run form is much better on harder runs, seems sloppier in Z2..

  • @NoelSlevin
    @NoelSlevin Рік тому +86

    I’m glad you mention about Zone 2 being hard to stick to. I can do it when cycling easily enough, but when I’m running, I find it difficult to run as slowly as is required, so I just run at the slowest pace that’s comfortable. Sometimes that straddles slightly into zone 3, but I just keep a close eye to make sure it doesn’t creep too far.

    • @R.a.p.h.a.e.l.a
      @R.a.p.h.a.e.l.a Рік тому +8

      Same here. I end up going by average HR across the entire run. If that stays a few beats below the top end of zone 2 I'm calling it a success. If I try to stay within the zone at all times it just gets too frustrating, especially as I live in a hilly area and there's no truly flat routes anywhere within striking distance.

    • @singwolfx1
      @singwolfx1 Рік тому +6

      Same for me. Even at 'snail pace' where some brisk walkers are overtaking I am in zone 3. I have settled for middle of zone 3. I can do that for 1h+, perceived effort is about 3/4 out of 10.

    • @davidsamwell7010
      @davidsamwell7010 Рік тому +6

      I was the same when started about 6 weeks ago. Stuck to waking the hilly bits (felt weird!) and after about 3-4 weeks as body gets used to it & you get used to pacing you will find Z2 easier to hold in middle / ceiling. Worth doing as Z3 then uses different fuel system which can take the whole rest of your run to come back down from, I.e once Z3 or above is triggered you are not going to achieve that sessions’ intended result

    • @gtn
      @gtn  Рік тому

      Sounds like a sensible way of training! What are you using to monitor your zones?

    • @NoelSlevin
      @NoelSlevin Рік тому

      @@gtn I use a Garmin Forerunner 955 to monitor my runs, paired with the HRM Pro Plus. For the zones themselves, I mainly go by feel. Planning to book a lactate threshold test at some point though.

  • @sanderhalvorsen8362
    @sanderhalvorsen8362 Рік тому +10

    This is something I neglected for a long time! I started running a year ago (after recovering from jumper's knee, lasting three years), and in the beginning I obviously saw some improvement. Eventually the improvements came to a halt, as I couldnt increase the amount or intensity of my training. In january, I started doing a lot more workouts on the elliptical and cycling in zone 2 and 3, making it much easier to have training weeks of at least 5 hours. I went from a 41.01 at the 10k in September, and a 20 minute 5k in November to a 18.45 5k at the end of january and a 37.59 10k now in the beginning of march! I did not run more than 3 hours in any week. Had I ran more, I would have probably gotten another injury.

  • @awaiskhan5048
    @awaiskhan5048 Рік тому +1

    Good job

  • @MrTraveller.
    @MrTraveller. Рік тому +13

    Zone training is where it’s at.
    Been loving my daily runs

    • @gtn
      @gtn  Рік тому

      Love to hear it! 🙌 Has it improved your harder runs?

  • @marcuswills6569
    @marcuswills6569 Рік тому +5

    Just to add that if using the 80/20 approach, HR Zones are calculated slightly differently, therefore Zone 2 tends to be a little higher than traditional methods.

  • @AfnanLashari-n2p
    @AfnanLashari-n2p Рік тому

    Zone training is where its at been loving my daily runs❤️

  • @tuliomacedo4890
    @tuliomacedo4890 Рік тому +3

    Heather, you're fantastic! I love this channel!

    • @gtn
      @gtn  Рік тому

      Thanks, glad you're enjoying the content!

  • @larrylem3582
    @larrylem3582 Рік тому +4

    More zone 2 confusion: In the GTN video, "Everything you need to know about heart rate and power training zones", zone 2 is stated as 85-89% of lactate threshold HR. (both videos use 60-70% of max HR) Checking the internet, LTHR is the same as FTP HR. In this video, Heather says zone 2 is 68-85% of FTP HR. I think 68-85% of FTP HR overlaps with 60-70% of max HR much better than 85-89% of LTHR.

    • @bmp713
      @bmp713 2 місяці тому

      Why do you think most Zone 2 experts such as San Milan, Attia, Maffetone, Joel Jamieson, and many others say Zone 2 is 70-80% not 60-70%?

  • @longdistancerunner
    @longdistancerunner Рік тому +8

    Yes, "zone 2" for easy runs and "pure" long runs. 👍
    Mixing it up with strides, hill sprints, tempo- and threshold runs, and short and long interval training. What to mix it up with depends on where I'm in the training block.

    • @gtn
      @gtn  Рік тому +1

      Great stuff! Zone 2 is a great base, sounds like you are killing it 🙌

    • @yovirg
      @yovirg Рік тому

      This dude gets it.

  • @munirahmed4904
    @munirahmed4904 Рік тому

    Zone training is where its at been loving my daily runs❤

  • @michaelkovaliov8877
    @michaelkovaliov8877 Рік тому +3

    It is very tricky for slow runners, I ran a 10k at 1 hour but my HR always climbs above 150 if I do any running, even super slow. I try to run walk the easy runs, or do an incline walk.

  • @C2B1303
    @C2B1303 Рік тому

    Thanks for the great video GTN! Don't dismiss rucking briskly in zone 2, 3 to 4x/week usually loaded with 25-30 kilos ~60 lbs.

  • @Alecmcq
    @Alecmcq Рік тому +4

    Please show the science behind this: ie studies that show that running at zone 2 is better than running hard each run (with appropriate rest between runs)

    • @bmp713
      @bmp713 2 місяці тому

      Did you find any studies showing moderate Zone 2 more beneficial than HIIT? I am struggling to find any. But the argument I hear most is that if you are a serious athlete the only way you can get enough volume is to do mostly Zone 2 with just 1-2 days at high intensity. What is optimal for normal people seems still heavily debated.

    • @Alecmcq
      @Alecmcq 2 місяці тому

      @@bmp713 Not really… nothing super clear. There are lots of studies that claim to show how wonderful zone 2 training is, but the results never seem to be clearly compared to an alternative of fast training runs plus appropriate rest. If you look up Stephen Seilor’s books and articles… he seems to be focussed on the science of zone 2 training.

  • @davidh5429
    @davidh5429 Рік тому +61

    It's all fun and games until someone working in zone 10 flies by.

    • @andrecrispim3209
      @andrecrispim3209 Рік тому +2

      Grow up and do your own training, why bother what other person is running?

    • @3Faidonas3
      @3Faidonas3 Рік тому +5

      @@andrecrispim3209 your brain needs some zone 2 training

  • @ayan_gamer4512
    @ayan_gamer4512 Рік тому

    Beautiful raining and useful exercise ❤❤

  • @CSRunner7
    @CSRunner7 Рік тому +4

    I’m always confused by the numbering. I only run and in my Garmin I use the aerobic zone which is 70-80% range and try and keep below 75% but that’s zone 3?! In RPE it definitely feels about 3-4. Below 70% I creep above almost immediately in my easy warm up. I’m pretty sure my max HR is reasonably accurate.

    • @1dree1
      @1dree1 Рік тому +5

      Hi Russel,
      From my understanding (please correct me all if I got this wrong) the garmin zones aren't the same as we are talking about here. Garmin (and similar devices) take your maximum heart rate and just take percentages of that to create the zones.
      In the big interview with Dr. Milan on GCN he explained that zone 2 has a slightly bigger range - as Heather mentioned: being able to have a conversation with slight(!) effort(!) doing so - ..I think in another video Si said another indication could be to keep breathing through your nose - that all should be the upper range of zone 2 wheras Garmin always tells me that this is zone 3. :)
      Hope I got this all right. Best regards.

    • @Logs888
      @Logs888 Рік тому +2

      @@1dree1 I got the same feeling and hope I'm not wrong there :D though it is a Polar...I am usually running my easy runs in Polar Zone 3, thats 70-79%. However I try to stay closer to the lower end. But even if its not totally accurate to what we all should be doing, I see a great improvement from not even a minute being able to stay there to now 15mins+ . Now I only need to keep up the regular training... 😅

    • @frenzy1111
      @frenzy1111 Рік тому

      The method of calculation here is ludicrous. Try using the KARVONAN METHOD. You'll find Z2 is roughly around your conversational pace.

  • @TaibaAarif-us9mu
    @TaibaAarif-us9mu Рік тому

    I love the way she explained

  • @inz_uzi
    @inz_uzi Рік тому +10

    Am I the only one who thinks zone 2 is 70 - 80% of max HR and not 60 - 70%?
    Edit: Yeah, it's actually 60-70% of max heart rate. My bad. I must have been tired after a very long zone two session when I posted that. 😂.

    • @oigen90
      @oigen90 Рік тому +3

      You may use the Karvonen Formula, because you could have different heart rate zones. And they say it's more accurate.

    • @plushking7685
      @plushking7685 Рік тому +1

      Yes

    • @zacsborntorunrunningadvent3441
      @zacsborntorunrunningadvent3441 Рік тому

      Yes 60-70% by heartrate reserve. For example my true max is 199bpm. Resting pulse is 43. My Zone 2 60-70% heartrate reserve = 136-152bpm... which is about 69-77% of my true max.
      80/20 Zone 2 is different as it runs based off lthr. I get to 163bpm via that method. Cheers

  • @reecewatson2678
    @reecewatson2678 Рік тому +3

    I don’t know if it’s because I’m new to running (1year in) but the zones don’t seem to match my effort. I did my first half marathon run (not a race just distance) on Thursday and was taking it easy yet pretty much all of the run was zone 4

    • @R.a.p.h.a.e.l.a
      @R.a.p.h.a.e.l.a Рік тому

      You might just have a naturally higher HR. The age-based formulas don't work for everybody! I know they don't work for me; I can run for what feels like forever at a HR just ten beats below my alleged HRmax.

    • @frenzy1111
      @frenzy1111 Рік тому

      The method of calculation here is ludicrous. Try using the KARVONAN METHOD. You'll find Z2 is roughly around your conversational pace.

  • @DMonath
    @DMonath Рік тому +1

    I started trying this in January, but I can't train in zone 2. After a warmup, I go from the high end of Z2 (134) to the high end of Z3 (158) in two to two and a half minutes. One minute to 1:15 of walking gets me back down to 134, and then it's back to running for another 2:00-:2:30. Rinse and repeat for 5 miles. I know everyone says low and slow training is supposed to be Z2, but Z3 is the best I can do. Doing that plus occasional intervals has gotten my VO2Max up to 41 from a post-COVID low of 32, but I have a long ways to go.
    Starting a week ago, I've made three separate training runs, to go along with three run days per week. The goal of muscle endurance is to gradually increase volume in the easy run portion, and intensity will up the distance and number of the sprints. I'm hoping the low-slow run gradually becomes more running and less walking. If anyone has criticisms, suggestions, or improvements, I'd really appreciate it.
    1) Low-Slow Z3: 5 miles total: 0.5mi easy, 4.5mi Z3 run/walk
    2) Muscle Endurance: 5 miles total: 0.5mi easy, 2mi Z3 run/walk, 0.5mi easy, 1.75mi Z3 run/walk, 0.25mi race pace (8:30)
    3) Intensity: 5 miles total: 0.5mi easy, 4mi Z3 run/walk, 4x (0.12 sprint, 0.13 walk)

  • @raohussain4901
    @raohussain4901 Рік тому

    Good information and healthy excerise 👍

  • @iqrajamil517
    @iqrajamil517 Рік тому

    Great to have this here

  • @mahnoorfatima83
    @mahnoorfatima83 Рік тому

    A beautiful riding video❤️😍

  • @Miantamseel-l6g
    @Miantamseel-l6g Рік тому

    Heather you re fantastic I love this channel

  • @pass1939
    @pass1939 Рік тому

    That canyon bike is amazing !!

  • @behanbilqees
    @behanbilqees Рік тому

    Great information.👍👍👍

  • @ShahzadMlik-ox7rw
    @ShahzadMlik-ox7rw Рік тому

    Very nice work 😍👍🙂

  • @uzaifpansota-ds8sm
    @uzaifpansota-ds8sm Рік тому

    Wonderful work 😊😊

  • @nabeelbaig3281
    @nabeelbaig3281 Рік тому

    Outstanding work

  • @AmbreenSajjad-fr4ub
    @AmbreenSajjad-fr4ub Рік тому

    Very useful information

  • @chhusnain8898
    @chhusnain8898 Рік тому

    So easy to follow these tips

  • @saleemranjhani9443
    @saleemranjhani9443 Рік тому

    Good information and healthy excerise

  • @nemrahawan6495
    @nemrahawan6495 Рік тому

    Very informative 👍

  • @OldSchoolCalisthenics
    @OldSchoolCalisthenics Рік тому

    You are right. Very important this zone to be trained, it helps even in anaerobic exercise by charging back the phosphocreatine energetic system more rapidly and efficiently.

  • @Eirikkinserdal
    @Eirikkinserdal Рік тому

    Depends, zone 2 in a 3 zone model or a 5 zone model? Some train zone 2 at the very edge of zone 3. And the best way to find it is a metabolic test.

  • @readysetsell5703
    @readysetsell5703 Рік тому

    Each and everyone of you saying you just cant.. you need to find max heart rate stick to the zones for a few months. You should then see its working. Stop wanting overnight success. Get a good watch that tracks splits/hr its encouraging

  • @AhtashamHaq-zn1rm
    @AhtashamHaq-zn1rm Рік тому +1

    Zone 2 training has been getting a lot of attention because it's a great way to build endurance and improve aerobic fitness. By training in this zone, you can enhance your body's ability to utilize oxygen, increase your stamina, and improve your overall cardiovascular health. It's definitely worth incorporating into your training routine.

  • @MalihaMahi-h8i
    @MalihaMahi-h8i Рік тому

    Nice training 👍 thanks for tips 😊

  • @AhmadWaqar-hm2nt
    @AhmadWaqar-hm2nt Рік тому

    Nice work 👍

  • @rizkhan7737
    @rizkhan7737 Рік тому

    Great information ❤

  • @asimkhan1234-kr1tt
    @asimkhan1234-kr1tt Рік тому

    Nice training thanks for tips 👍👌👏

  • @syadsana2351
    @syadsana2351 Рік тому

    Nice training ❤❤❤❤❤

  • @azharalikhan6129
    @azharalikhan6129 Рік тому

    Amazing information and training

  • @hfarhad007
    @hfarhad007 Рік тому

    ❤❤ Great training 😊😊

  • @SheikhSb95
    @SheikhSb95 Рік тому

    Amazing tips to keep one fit ...

  • @hassangondal813
    @hassangondal813 Рік тому

    Excellent work

  • @asadali-mq6uc
    @asadali-mq6uc Рік тому

    Nicely done❤

  • @Khadim409-n7o
    @Khadim409-n7o Рік тому

    Nice training 😍

  • @RehanAbbasi-l6v
    @RehanAbbasi-l6v Рік тому

    Nice training ❤

  • @muhammadbilal5075
    @muhammadbilal5075 Рік тому

    You are fantastic 🚵‍♀️

  • @AsifRaza-bd9my
    @AsifRaza-bd9my Рік тому

    Love to be with you in the zone 2

  • @naveedanwar889
    @naveedanwar889 Рік тому

    Great view😍😍😍😍😍

  • @chateeq5933
    @chateeq5933 Рік тому

    Nice training💪thanks for tips

  • @UsamaSajid7866
    @UsamaSajid7866 Рік тому

    Amazing scenery

  • @ChArham-oj4yh
    @ChArham-oj4yh Рік тому

    Very nice work

  • @Muhammad-owais3ai
    @Muhammad-owais3ai Рік тому

    Nice one man

  • @princeff872
    @princeff872 Рік тому

    Well done 👍🏻

  • @brealatour6336
    @brealatour6336 Рік тому

    As much as the max HR test sucks, it is sooo worth doing to know these zones.
    Also! Heather. I’m watching your hair during the video and really really suggest you look into a Hairstrong hair tie. Never have to readjust your hair again during activities

  • @saifekz6650
    @saifekz6650 Рік тому

    Great training ❤

  • @SaraAli-ym9co
    @SaraAli-ym9co Рік тому

    Nicely done

  • @MuhammadYasir-i8q
    @MuhammadYasir-i8q Рік тому

    Great work

  • @GhulamFarooq-v7e
    @GhulamFarooq-v7e Рік тому

    Amazing motivation

  • @MuhammadNaeemAnwar-ho8eh
    @MuhammadNaeemAnwar-ho8eh Рік тому

    Beautiful exercise

  • @HibaQadir-b2k
    @HibaQadir-b2k Рік тому

    Super amazing video

  • @TanveerHussain-e8i
    @TanveerHussain-e8i Рік тому

    Excellent ❤❤

  • @moraisayedraza3054
    @moraisayedraza3054 Рік тому

    Good work ❤

  • @ZeshanMughal-np9qq
    @ZeshanMughal-np9qq Рік тому +10

    I’m glad you mention about Zone 2 being hard to stick to. I can do it when cycling easily enough, but when I’m running, I find it difficult to run as slowly as is required, so I just run at the slowest pace that’s comfortable. Sometimes that straddles slightly into zone 3, but I just keep a close eye to make sure it doesn’t creep too far.

  • @Ali--yr7ss
    @Ali--yr7ss Рік тому

    Helpful ❤❤

  • @soniafakharofficial
    @soniafakharofficial Рік тому

    Nice running ❤

  • @MultiThunder1234
    @MultiThunder1234 Рік тому +2

    Zoning isn't the be all end all, Running Economy is. I used to struggle to stay in Zone 2, it was too slow, even on easy I was going out of it. I always thought it was because I wasn't fit enough but I was running 5ks easily everyday so my base fitness wasn't the problem until I found out what Running Economy was = Proper Running Form, I wasn't opening up enough, I had a 180 Cadence but a measly 64cm stride, which meant my feet were hitting the ground more so my body was subjected to more load which increased the intensity my body had to absorb which translates to a higher heartrate. I went back to square one, I worked on my stride for weeks and now when I run Zone 2 I'm 40% faster than my previous. I'm going faster and farther in Zone 2 because my running economy has improved thereby reducing my run load which translates to a lower intensity and a lower heartrate at a faster pace so for those that have been running for a long time and find Zone 2 hard to maintain, look at your Running Form, video yourself, look at your flaws and then start doing running drills, just focus on running drills especially Striding and I guarantee you Zone 2 will become your favorite zone.

  • @rizwannawazyazmani
    @rizwannawazyazmani Рік тому

    Wow awesome 💯😎💯

  • @KAKAG14-o4e
    @KAKAG14-o4e Рік тому

    Nice video ❤

  • @WaheedBijoro
    @WaheedBijoro Рік тому

    Awesome 💯

  • @saleemmalik2194
    @saleemmalik2194 Рік тому

    Wonderful 😊

  • @zyafatali4012
    @zyafatali4012 Рік тому

    Nice work out🏋🚴💪

  • @MujtabaDar-xc1us
    @MujtabaDar-xc1us Рік тому

    Nice workout and I'm from GTM dear..

  • @AmolShelar1786
    @AmolShelar1786 Рік тому

    Great Work Out!!!1

  • @hafizharis5047
    @hafizharis5047 Рік тому

    Very Good training

  • @Mohsin-reels
    @Mohsin-reels Рік тому

    Good work 💯

  • @JunaidAsif-vo4zn
    @JunaidAsif-vo4zn Рік тому

    Good content 👍

  • @Abdullah41620
    @Abdullah41620 Рік тому

    Nice work

  • @MuhammadImranAfzal-ef7ru
    @MuhammadImranAfzal-ef7ru Рік тому

    Cycling and walking makes you perfect.

  • @SainNawab-e3u
    @SainNawab-e3u Рік тому

    Amazing looks

  • @aayan-umer321
    @aayan-umer321 Рік тому

    Amazing ❤

  • @khadijaashraf5642
    @khadijaashraf5642 Рік тому

    Thanks for tips

  • @ArslanMugha-w6i
    @ArslanMugha-w6i Рік тому

    Nice training

  • @360_degreeview6
    @360_degreeview6 Рік тому

    Great job

  • @bilalyousaf9762
    @bilalyousaf9762 Рік тому

    Very informative

  • @ideaslandhome3769
    @ideaslandhome3769 Рік тому

    ❤❤❤❤
    Just to add that if using the 80/20 approach, HR Zones are calculated slightly differently, therefore Zone 2 tends to be a little higher than traditional methods.💕💕💕💕

  • @4sis54
    @4sis54 Рік тому

    Good luck 👍🤞

  • @AyeshaHameed-wk4er
    @AyeshaHameed-wk4er Рік тому

    Amazing 😍

  • @ShahbazKhan-uz9to
    @ShahbazKhan-uz9to Рік тому

    Good luck 🍀

  • @Faisal-uu3ov
    @Faisal-uu3ov Рік тому

    Good video❤❤❤

  • @AliHaider-sb7ux
    @AliHaider-sb7ux Рік тому

    Nice training thnk you

  • @SUNNY-OK
    @SUNNY-OK Рік тому

    Very good 😊

  • @NewBeginnings-vx6ic
    @NewBeginnings-vx6ic 2 місяці тому

    The mitochondria is the powerhouse of the cell.

  • @SBoots29
    @SBoots29 Рік тому

    The only way I can stay in zone 2 is setting treadmill. I just got to wrap my mind around the training being beneficial instead of feeling I am not doing enough. Yes I do intervals. I guess I'm impatient. Cheers. I love the channel.