If you’re doing 3 days of intense training, would an additional 3 days of low HR training be counter productive to your recovery?

Is a cyst meniscus very serious? Got an mri 8 months ago and the mri couldn't detect anything on my left knee yet i have a cyst around my left knee . I am going to go fu€king insane if i dont get back to running, its been 7 months since i stopped running. There must be a way to heal this BS without surgery 😠

I'm a pretty muscular, beefy guy. Broke my ribs a little over a year ago, then got covid. I also cannot jog or run without my heart rate going way above zone 2. This had led me to the treadmill using the incline at low percentages. It allows me to perfectly adjust and maintain my target heart rate zones. The only downside is I don't get the sunshine lol.

why do you play with guessing one's max heart rate when you can just look at it doing a hard high intensity intervals session? This is the thing: the more numbers you guess, the less accuracy you'll have in calculating HR zones. So, if you can objectively know your maxHR and rest heart rate (and thus heart rate reserve, which is maxHR-RHR), use both 2 to calculate HR zones and you'll probably hit a better guessing than if you were only calculating them by just using your rest heart rate and a theoreticall maxHR based on whatever this formula is doing. Know your rest heart rate (RHR), know your maxHR, and use this: RHR+(X%(maxHR-RHR)), where "X" is the percentage you want to know

Heat also affects the heart. On hot days expect more cardiac drift. And PRs are more likely in cooler temperatures

F*^* man I’m trying

Most runners think of running as a "sport" - it can be a sport for some people and it can be a part of a sport for others - but for many others it is just some activity that humans do , were actually born to do as part of having a human being.

Very helpful.. butg what do u think like peter attia says 70 80% but other people say 60 70% is zone 2...

Dog barking is to signify constant focus required on posture…😂

How are you bro? Been awhile since you’ve posted. We hope you’re ok.

I read many comments that say: it's impossible to stay in zone 2! I will be forced to walk most of the time! I think they miss a very important point: you will be forced to walk AT THE BEGINNING. The more you apply this method, the more your aerobic function will increase, and the longer you'll be able to run at very low HR.

Great video, thank you. I'm 50 and out of shape. By applying the maf training for just 3 weeks i was able to reduce my average hearth rate by five bpm and on every run i'm increasing the time in zone 2. So far i'm forced to do interval training: run 7 minutes and walk 1 minute for 1h and 1/2. I can run five times a week without feeling tired or sored. It's simply amazing the results you can get with this "simple" method.

MAF only doesn't work for me unless I'm pushing huge volume. 80/20 works much better for me. My aerobic speed improves much quicker and it beats up my body a lot less if I do that

I dont know why but when I reduce my cadence from 175-180 to 168-172, my heart rate goes too high (14x -> 17x) even when I run slow down. That is too bad for my body, I feel exhausted even running more slowly.

Barking dog was v annoying.

Nice video on self control by not screaming at that dog. Good info too!

Thank you! It all makes sense now

I think if you calculate your Zone 2 using HRR (Heart Rate Reserver), you will find it's closer to the MAF number.

I’ve recently returned to running after a long layoff due to health issues. I started with a basic walk/run method based on time - run for one minute, walk for one minute, etc. - and I was getting faster and running longer. Since I discovered the Maffetone and zone 2 training methods, I have had to slow down and walk a lot more than I was, and it feels like I’m going backwards. I’ve decided to stick with the Maff Method, but it’s taking a lot on faith!

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I genuinely think HR only works for certain people for example I feel like I can comfortably run at 165 bpm without to much issues

Super helpful information! I go for runs off and on and really want to take my game to a higher plan, and will definetly put your suggestions into action! Thanks a lot!

EXACTLY RIGHT ON ...BLOOD SUPPLY IS BLOCKED BY THE KNEE CAPSULE MEMBRANE AND ONLY ALLOWS SYNOVIAL FLUID THROUGH THE MEMBRANE ( NO BLOOD VESSELS NO WHOLE BLOOD. PLATELET RICH PLASMA INJECTION ( INSIDE THE CAPSULE) SOLVES THE OLD AGE PLATELET SCARCITY PROBLEM OF DEMINISHING PLATLET COUNT.

If you want to try what you are referring to as Zone 2, the best way to do it is slow jogging where you take _very_ short steps, and that will keep you under. At this point (I'm mainly running to lose weight for now), I can stay in the slow jogging range with 11 minute miles. When I started, it took 14 or so. However, the ultimate goal is getting to Lydiard training this summer when I get back to something closer to racing weight.

Some people vary greatly from the age formula. Hal Higdon has one that is about 25 lower than suggested. If he tried to MAF at the age of 40 with his training, it would tell him to get to 145... when he had a maximum heart rate of 155 at the time, so MAF would have put him at 93.5% of his max, or almost certainly over his anaerobic threshold. Instead of going by any age formula, it's far better to try to figure out what their talking about and use a field test to figure out your max. MAF seems to be suggesting 80% maximum heart rate.

thank you for the explanation, I was wondering what this MAF stuff is

If you calculate your HR2 using max and rest hr, you get almost the same bpm's as your MAF. Why are you basing the 50-60% on max hr only? Should it not be 50 to 60% * (max - rest) + rest?

Great explanation!

1,What your own maximum heart rate 2, resting heart rate 3, heart rate reserve 4, training intensity of 40%,50%,60%,85%

This guy is pretty close with his advice .. Just do not run too hard when starting out ... Consistency over time is the key here.

🎯 Key Takeaways for quick navigation: 00:00 *🏃‍♂️ MAFFETONE训练与区域2训练对比* - 比较MAFFETONE训练和区域2训练的运动方式和目标，探讨建立有氧基础的差异性。 - MAFFETONE训练侧重固定心率范围，而区域2训练根据最大心率百分比确定训练区间，选择适合个体的方法必须考虑个人情况和目标。 - 根据训练需求和健康状况，选择适合的训练方式有助于提高有氧能力和训练效果。 02:18 *📊 MAFFETONE训练与区域2训练心率控制对比* - MAFFETONE训练利用180减去年龄确定心率范围，而区域2训练依赖最大心率的百分比来设定训练心率。 - 训练方法之间存在心率范围差异，理解并选择适合自己的训练方式有助于达到期望的有氧基础和效果。 - 不同训练方式需要根据个人状况和目标进行权衡和选择，持续改进有氧能力和运动效果。 Made with HARPA AI

Man, this video feels like it validated like 5 different conclusions I've been coming to today. 1. A few weeks back, I came down with SI joint pain that shelves running until further notice (usually 20-30 miles a week). 2. After trying every stretch under the sun, I discovered glute bridges and donkey kicks provided the most immediate relief. 3. During a glute bridge, I noticed that the glute on the affected side wasn't firing nearly as much as the non-painful side. 4. Researching a bit more about what's going on, I learned about the balanced relationship between the glutes and hip flexors. 5. I realized how laser-tight my hip flexors were, and how that probably meant quads were doing work meant for that glute. 6. Though I still have SI joint irritation (that just needs to heal, ain't no miracle pop is going to fix that), I realize that the key is (a) lengthening the hip flexors with regular long stretches and (b) re-switching on the glutes with regular, long glute bridges and training myself to counter the anterior pelvic tilt that is switching that glute off AND shortening the hip flexor. How's my aim? Do I sound like a crazy person yet? 😆

Thank you! It's very helpful

This is perfect

do u reckon gender would affect the results as well?

Nothing humbles you quite like looking at your heartrate for the first time while on an 'easy' run 😅. 175?! Surely this watch doesn't work!

At 64 the "220-" formula, which has no real basis in science and goes back over 100 years as a baseline calculator, says my max should be 156, but I know from constant fitness monitoring with a Polar H10 chest strap that it's about 182 these days (avg rest = 46), so in order to get "new" HR zone values with the Karvonen calculator that reflect my personal fitness I had to tell it that my age was...38. You can play with formulas all day long but you should instead spend more time a) intelligently getting/staying fit and b) listening to your body before c) consulting random online calculators.

I can see that many/most people use a walking gait when running. They are actually running as both feet are off the ground - but the gait is identical to when they are walking. When walking, they stick their leg out in front of their body and fall onto their heel - rinse and repeat. When jogging slowly they do the same and then when running they also do the same except that their higher speed has them airborne.

Do you think that running fasted might be harder to maintain HR low for MAD training? I do usually run early in the morning and sometime I struggle staying below MAF HR, but occasionally one day as I was busy I did run around 2pm and I decided to eat something like dates and banana as I was already on a fasted state of 18 hrs. Well my HR was good below MAF HR and my pace was higher than usual. But I hated it as I was feeling sleepy and my stomach was not comfortable at all

You are the only one who nicely explained how to warm up for MAF running. No one did it! Great tips! My only problem now is that I live in a area with Hills which is difficult to understand if I can already jog without stopping for a walk to maintain HR maf after almost 2 months of frustrations😂

The numbers just don't work for me. 60-70% of my max HR would be 126 bpm. Even on the lightest jog my HR will be at 150 bpm, so I'd have to be jogging as slow as a snail to get to even 130-140.

I’ve recently started doing 20k runs and after 2 of these runs my neck muscles were tensed like nothing before! This makes so much sense! Thanks for explaining 🎉

How about this: go out on a jog on a few days with decent weather. If at 45 minutes you are not sweating = not zone 2. If you are sweating and can keep up for 30 more minutes barely if needed = zone 2. If you were not able to do the 45 minutes = not zone 2

For me, a 50 year old both my MAF and Zone 2 fall pretty much into the same numbers. My zone 2 is 118 to 145

I'm 67, and my zone 2, which tops out at 140, is much higher than my MAF number. So unlike your situation zone 2 is higher HR than MAF. My zone 2 is NOT based on the discredited MAX HR=220-age, but on estimated lactate threshold through the COROS watch Fitness Test, and seems accurate based on other things like perceived exertion and the conversation test. So MAF has no appeal for me.

Is it ok if I spike periodically out of my zone 2, as long as a strong majority of my run is zone 2? Like if my zone 2 is 114 to 133, and I noticed there was a minute or so of 140 to 150, but for the rest of my 60 to 90 minute run kept the average down and in zone, is that ok?

It’s not all about timing. Slow running is for stamina and endurance and high intensity is for vo2max. I run 5k 3times a week and have no body aches even though I run high intensity but every time I go I come back with pb. Still quite new to running though (few months)

Why is an unfit person's Karvonen zone 2 HR higher than a fit person at the same age? Surely an unfit person should workout at a lower HR than a fit person.

I met and trained under Dr Phil Maffetone in the 1980s at age 26. It was a career changer for me with a 2:17 marathon PR. Now I’m 67, how do I calculate the ideal HR? 180-67=113 seems S L O W - at 4:14 MPH….since I haven’t run in 2 years. Gotta start somewhere but can I adjust to 120’bpm? Neil - Nantasket Beach

Cadence is speed dependent