Is Zone 3 Training A Waste Of Time?

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A lot has been made of the importance of the heart rate zone you train in. Mostly that zone 2 is good & that zone 3 is bad! A grey zone, which should be avoided. But why? What’s the reason for this? And should you avoid the grey zone when trying to improve your fitness levels? Mark is here to investigate!
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Опубликовано:

19 май 2023

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Комментарии : 326

@gtn Год назад

If you do track your zones when exercising, which do you spend the most in? 🤔

@BeetTriGuy Год назад

Zone 3 followed by Zone 4. Don't have a lot of time on my hands (Full time uni student and working) so get in what I can for best fitness returns

@xGshikamaru Год назад

The thing is, most of the group rides around me are at zone 3. I just tried to advise a friend coming out of a 2 week break to take it easy for riding 2 days in a row, but his point is just to ride with friends, he just doesn't care about it. Trying to get them to ride slower to ride much faster is a lost cause, so for me that means I basically have to ride alone most of the time. Trying to train smart makes me look like a sociopath. And because I reap benefits from that strict training regime, and because I only ride group rides being recovered some people have even implied that I'm doping smh. Am I the only one? It's hard to find people with that mindset, especially among cyclists

@JackRea Год назад

For the last month I've been doing zone 2, 3x a week, trying to build an endurance base. I will do this for another 2 months, then closer to race day I plan on adding tempo runs and hill sprints and hope that will improve my speed!

@paultschommer Год назад

Bulk of my training is Level 1 (~70-75%). Unpopular opinion amongst a lot of people, but majority of high level athletes I talk to are in this same range. Only variance may be how much level 2 training done, but still 70-75% of training done is level 1 & 2.

@thedolenorway Год назад

@@paultschommer I find that Zone 1 makes it easier to get more volume in at a lower cost than zone 2. A bonus is that if you measure volumen in Km you get some bonus volume as those km's will take you longer to complete as well! 😉

@kerrynball2734 Год назад

Any zone is going to be better than the sitting on the lounge watching RU-vid zone ;-)

@azaz6951 11 месяцев назад

Haha RU-vid zone

@alphonsoelm5652 9 месяцев назад

Hey hey, I ran this morning already

@siouxunit17 8 месяцев назад

But if you go from months of youtube zone straight to zone 3 you can blow your heart up

@qwerty6789x 8 месяцев назад

Listening to youtube while doing anyzone is better 😂

@nofadin 8 месяцев назад

true😄

@andydt82 Год назад

As well as being useful to run at race pace, I also find that an hour’s run at zone 3 is best for clearing the mind

@gtn Год назад

Sometimes this is the most important thing 🙌

@kpsig Год назад

This is why cycle and exercise, really…

@georgeabraham5672 9 месяцев назад

True.. Zone 2 is too slow that your mind starts wondering

@luckyspurs 6 месяцев назад

Genuinely, have you ever seen anybody running at zone 2 in public. Like, the claim that 80% of all running needs to be zone 2 or it's completely useless, is truly barking to me. If that was the case there would literally be no good runners who weren't pros and nobody who jogged would be any fitter than anyone never did any exercise at all.

@Tyrion-ks6rp 5 месяцев назад

@@luckyspursZone 3 is better then nothing, i think its more about optimisng and hitting Plateau after time...

@souldreamer9056 11 месяцев назад

I’ve just started running and only have two zones. The Run zone and the Walk zone. One make my heart go fast, the other slow. Coincidentally, these are also my two paces.

@user-bs9zv4yw1h 6 месяцев назад

Me too! Maybe zone training is for intermediate runners?

@runningdrew6654 4 месяца назад

Rodger that!

@scopie49 3 месяца назад

@@user-bs9zv4yw1h More or less, yes. For a complete beginner zones don't really matter much. A light jog for someone who hasn't worked out in over a year could easily see their heart rate going to 190 or beyond after a half mile (if they can even run that far.) The key for a beginner would be consistency. Doing a little bit every day so that you don't get hurt. Regardless of zone, doing SOMETHING will increase your fitness. Frankly zone 2 training when running is also extremely difficult. I have over a year of mainly cardio semi-consistently like 4 days a week and my zone 2 when running is still almost impossible without a lot of walking. Even these last 3 months I've heavily gone into zone 2 training with my stationary bike where I can hold zone 2 indefinitely. 3-5 60-90 minute sessions per week plus strength training and the occasional run on off days. Despite all that, my casual jog is still like 170 BPM on flat ground. It's HARD to run any slower. For anyone that wants to do zone 2 should definitely get a bike. Not only will it make doing hours of zone 2 significantly easier it also provides crosstraining which is essential to avoiding injury.

@funnyberries4017 2 месяца назад

I've been running for 3 years now. He said Race Pace is Zone 3. for me, Race Pace is Zone 5. Easy run is zone 4. Super slow is zone 2. I have no idea how they can go race pace at zone 3. If I do a race at zone 3 I'll be doing a 5k in 45 mins

@scopie49 2 месяца назад

@@funnyberries4017 It's about building a cardio base. It's really difficult to do and also takes many months. For running you have to employ a run/walk cycle which honestly feels dumb because you'll hit zone 3 after like 5-10 seconds of running and spend most of the time walking. My recommendation is to use a bike. Not only is cross training a good idea but I found that on my stationary bike I can easily keep my heart rate at zone 2 for hours. And after 3-4 months of that I actually struggle to get to zone 3 on the bike at all. My heart rate during a normal run went from 188 to 178 after 3 months while also being like 20-30 seconds faster per mile.

@benkeyte3986 Год назад

So well explained, thankyou! I personally really enjoy zone 3 training and most of the media is raving about zone 2 and 80/20 so its nice to hear that zone 3 has its place

@gtn Год назад

Do you think it's about finding the best training type for you? 👀

@neoneherefrom5836 Год назад

The right training is found at the junction between time-availability, sport-specific needs and enjoyment. One person’s “plateau” is another’s pleasure.

@neoneherefrom5836 Год назад

Safety is another huge consideration too!!!! Some would rather do slow work in the gym but high intensity on open roads definitely increases your risk of exposure!

@zacbaleshenry Год назад

As a lifelong runner who was coming into collegiate track/ cross right as "heart rate" training was becoming more prevalent-- I often think it's more important to get an understanding of where your body feels best. Most long-distance training is base miles. So building a strong foundation is key. This means some days; you're going to float in and out of zone 2 and 3. I think that after enough miles, you'll be able to get a decent understanding of what pace feels best (and where your heart rate falls). After years of running, I find that I hang out more in zone 3 (even on my longer runs), and it feels fine. Zone 2 is nice, but I often feel like I'm crawling along and basically walking.

@georgelane6350 Год назад

+1, not much point training zone 2 if it's so slow that form goes out the window.

@peterlee208 11 месяцев назад

I agree 100%. You train enough and you start to understand how your body is going to react and when you might be close to an injury. I think there's a ton of benefit to learning to listen to our bodies.

@vikroy3777 9 месяцев назад

@Chris-zd7gw science

@runningdrew6654 4 месяца назад

Yes sir, truth.

@jimjamthebananaman1 3 месяца назад

@@vikroy3777science is shite though. The studies use a tiny percentage of the population and over a very short period of time.

@NyxLevel 7 месяцев назад

Zone 2 running does not exist for me. Zone 2 is walking! Screw it I'm just gonna run in z3

@zepho100 Месяц назад

exactly. Zone 2 is impossible.

@eileencheng603 Год назад

Thank you so much for this video, GTN! I naturally train in zone 3, either when I just pop out for a run without looking at the data, or when I am doing boxing and kickboxing sessions. I race in zone 3 mostly, so I found that familiar effort comforting and helps me to calm my nerves. Saying all that, I do try to stick to 80/20 when I am on a running training program.

@askhatashimov7250 Год назад

Thanks Mark! Fully uncovered the topic as usual!! Great work! 👍🏻💪🏻✊🏻

@mn80swede Год назад

An explainer that is very welcome 😊 It’s like it has become a battle between 80/20-training vs. high-intensive, when in reality it’s more about creating a good training setup with a mix of both zone 2 and zone 3 training, and some sessions in zone 4 (as Mark underscored in the video). Many thanks 🙏

@gtn Год назад

Balance is key when it comes to training 🙌 Great to hear you found our advice useful!

@erichier6551 9 месяцев назад

You're absolutely right! I think that many videos in the area don't include that nuance and this makes for an unbalanced perspective... Thank you for the video!

@anonimouse8918 3 месяца назад

Thank you!! That makes so much more sense than a lot of things I've heard on zone 2 training.

@genesequence Год назад

thanks, GTN! that for me was one of the best explanations I’ve ever heard for avoiding Z3! Super-helpful!!!

@bambinelas 11 дней назад

Very good video, clear and good information. Thanks! I tend to naturally gravitaty between the two zones during my training

@doubledragon1978 Год назад

This video was so helpful. I am in week 6 of my first marathon programme. Doing my long run tomorrow and will make sure to do most, if not all the run in Zone 2.

@WillPower46 Год назад

Good video thanks and some nice camera turns too.

@Velko.Alexiev Год назад

Hi GTN! I'm following you and your sister channels for quite some time now... But this one really, I mean really clicked in! I was always wondering why no matter what kind a sessions I do (run, bike, other...) I just can't follow up for longer periods. I was thinking I'm not strong enough and tried to push myself even more. But now I got it - my body just can't get the rest it needs after Zone 3 training before the next workout. I've hurd about the 80/20 rule but it never matched with the Zone 2/3/4, at least for me till now! Definitely I will train smarter than harder! Thank you so much! Cheers to you and the community !!!

@egorpiskunov680 Год назад

Thank you for the great explanation! It finally all makes sense.

@thejeffinvade Год назад

People run easy run way too fast. My 5K is around 20 min, and just run a half marathon with a light fever for 1:34 two weeks ago. I run my easy miles at 6:00-6:40 per K,that’s 10 min mile pace. I see people passing me all the time, but I know I will pass them in a race. Running in zone 3 isn’t a waste of time, but that’s not the most efficient and effective way of training. Easy day easy, hard day hard.

@DrRKelly Год назад

Great explanation! Thank you!

@Zoominguy007 7 месяцев назад

Helpful and concise thank you!

@sustainf Год назад

Best and most helpful video by GTN, thank you!

@deadidonnie7635 Год назад

thank you for this, very insightful

@jackdebokx4566 Год назад

As a coach I suggest all my athletes to do some workouts at race pace. Most should be Z2 and some intervals but if you never do race pace or Z3 you forget what it is to race. You need that mental strength as well. As long as you recover well.

@veganpotterthevegan Год назад

It also depends on the racing you're doing. If you're doing Olympic distance, you'll ideally be able to do much of the bike in Z4

@MrJohnno89 Год назад

I personally have gotten alot more from Z3 and tend to recovery very well from it. My long runs are usually high Z2 to low Z3

@JustinMulder1 Год назад

Thanks for explaining the nuance of Z3 training, super helpful indeed

@gtn Год назад

Glad you found this video useful to you! Is there anything you'd like to see from us in a future video? 🤔

@chrisstrider Год назад

Zone 3 is sustainable and long distance race pace for many

@THEMAX00000 11 месяцев назад

Peter Attia should watch this video!!! Thank you for providing useful information, that is both comprehensive and easily understood.

@davidbaker5725 10 месяцев назад

One thing I have found is when I don’t have as much time to exercise, meaning longer breaks between sessions, I can use zone 3 a bit to get a little more out of each workout since I’ll have a longer recovery time anyway until I find time to do the next workout. It’s not ideal but it seems to build fitness a little more with workouts spaced out by 3-4 days.

@michaelchu7114 Год назад

Thanks for clearing that up. It never made sense to me to train for race pace without actually training at race pace.

@charleypalacios8311 Месяц назад

great clarification and explanation. bottom line build up your base (slower intensity) so as to avoid injury. As the base grows add intensity to improve performance. heard one RU-vidr comment that training in base or zone 2 is like "building a cake" and when actually competing or in higher intensity is like "eating your cake". your higher intensity performance should be a good indicator of improvements that are a result of consist base(zone 2) training.

@ronaldjimenez6556 Год назад

I get you Mark. Thanks for clarifying that Z3 misconception when it comes to effective endurance training.

@gtn Год назад

Glad we could help clear some stuff up Ronald! Will you be using zone 3?

@alfredongos Год назад

Wow! Nobody dears to talk about Zone 3 and you guys not only did it, but in a magnificent way!!!... that's why I will never stop following your channel.

@gtn Год назад

We're going to hold you to that! 😉

@towhee7472 Год назад

There was a time in my life, when I had no idea of the concept of zones and I was constantly in zone 3 :D

@peterlee208 11 месяцев назад

I started running via polarized training methodology - 90/10 split. 90% in zone 2, 10% in high-intensity interval training and never without my HR monitor. It's been about 4 years since I started seriously training, and I've graduated to running via feel. Sometimes my easy runs float into zone 3, sometimes, I maintain zone 2. What's important to me is how my body is feeling and how I am recovering (which is heavily influenced by diet and sleep). I still get a bit eggheaded with my tech, but I like this sense of hyper - connection with my body.

@thepsychologist8159 Год назад

I run zone 3 on my Sunday run. Many people do a zone 2 long-run, but I break this up. For example, when training for a half-marathon I run 14km in zone 3, then 7-10km in zone 2. During the week, I'll do a hill session, a progressive session and 2x zone 2 long runs.

@NathanMell Год назад

im building my endurance with the MAF method, and my MAF zone heart rate is 142-152 which is exclusively zone 3. ive seen immense benefits from it in my last triathlon.

@PeterReefman 3 месяца назад

As an old-ish bugger (54) who's been-there-done-enough with racing (including Kona), my priority these days is just... getting out there and having fun. And for me, Z3 is the most fun. So that's my go-to most days. This is a far cry from my competitive race training of 20 or 30 years ago, where every session had a strict purpose, and the bulk was either something like long Z1/2 sets, or Z3/4/5 muscular endurance build interval sets. Those days were also fun, but in a very different way. BTW, Happy with tonight's 15k run in 1.08. Almost all in that sweet (upper) Z3.

@Xrunning Год назад

I'm four weeks out from my 70.3 and have been on an 80/20 training plan (through Training Peaks). Once a week I do - 5 minutes Z1, 5 minutes Z2, 4 x (8 minutes Z3/3 minutes Z1) 5 minutes Z2, 5 minutes Z1. I typically have 13 hours of structured training a week so Z3 running amounts to less than 10% of my total time.

@majky358 11 месяцев назад

Also depends on personal goals. For a hobby biker/runner who goes out during the weekends, even zone 3 is not that bad. Personally, when I began biking, I ended up in 3/4 because of hills around and was tired after 2-3 days. Now I set the goal for every run/ride if I know I will be exercising for example 4x during that week. If I would be following everything 110%, it would not be so fun.

@Michael-mo6gx Год назад

Great explanation. My Apple Watch Workout app calculates my Zone 3 as Zone 2. I didn’t notice until I downloaded a different Zone training app and found my 60-70% to be much lower heart rate. I was wondering why I’ve been needing to sleep way more than I usually would. If I did an hour of the Apple Watch Workout app Zone 2 (Zone 3 in reality) as a 2nd workout after weight training, I’d need to sleep 11 hours.

@mrspoon6742 4 месяца назад

As demoralising as this might sound for the beginner brisk walking is a better way of starting than running: it'll keep you in zone 2 although you'll need to put the hours in.

@dann5480 9 месяцев назад

As an Olympic marathoner, zone 3 is not useless. Its very beneficial.

@Spartakus68 4 месяца назад

A lot of zone 2 and a bit of zone 3 and 4 might be the secret sauce ? :)

@rejickmukherjee9154 4 месяца назад

Proper distribution is everything

@runningdrew6654 4 месяца назад

What year you participate Sir?

@TheDas1888 3 месяца назад

@@Spartakus68 i.e - fartlek/intervals 😅

@250txc 3 месяца назад

U must be tops in the BS race ...

@pegleggiraffe8238 Год назад

Recently I've run 5 miles a day for 7 days straight, and over I think 13 days with 2 days off all at zone 3 (one 7 mile long run also at zone 3), my fitness was right around the top of average (vo2 max) by age, I don't have muscle, I don't eat enough, and I have weak knees but I've had 0 problems ever recovering. I'm about to train for a marathon so I guess I'll see if zone 3 is as you say. (basically I just wasn't fit, ran a lot at zone 3 and I've been fine) I also trained brutally hard over ~2 months for a half marathon when I was 18, I didn't do zones but I basically always used to run in what would be top of zone 3 or zone 4 six days a week and was mostly fine. Did get a slight issue with my foot but I fixed it very quickly. this video is probably correct, but from my experience (only running) your body can probably tough it out while you're under idk like 35 years old maybe, and you're working less than 1.5 hrs a day

@erlendsteren9466 Год назад

I am into listening to my body. Which means that if I like to go in zone two one day, I do it. One day I was roughly in zone two for three hours from 9 o clock to 12 and got tired.That evening i thought i should do a 46 minute zone 3,4,5 hard ride, I went on the bike but my tired body didnt want to push above zone 2. So I took it zone 2 easy. The next day it was easy training with a few short and fun fast sections. The day after that I was fresh and gave full power in zone 3,4,5. I believe listening to the body is a smart way to have fun and also some restitution. My training is in all zones, 0,1,2,3,4 and 5, probably most of the time in zone two, followed by 1,3, 4 and least time in 5.

@coherentpanda7115 Месяц назад

Important to note Garmin watches by default have a different algorithm, where Zone 3 is actually Zone 2. Zone 2 for most people would be a fast walk to catch the bus. Zone 3 is the Zone 2 in other algorithms.

@graemeworland9759 Месяц назад

I have never heard this before. I did try to search Garmin previously to understand zones but came up a blank on this point. Do you have a source for this information please?

@chubbydinosaur9148 Месяц назад

Man that video was like a shoulder to cry on. When you're chronically ill, all doctors will give you crap for not being able to workout in zone 4 for multiple hours and needing days of recovery after it. Glad to hear that a well trained athlete can't do that either. I've came up with cycling on my home trainer for 20 minutes at an intensity that puts my heart rate at 120, with oxygen of course so I can do it for longer than just 5 minutes, without feeling like I'm dying and needing a 12 hour nap. Man did that get me a scolding 😂 The running and cycling community have helped me more with my heart condition than any doctor ever has. The maximum of my O² machine is a 9L flow and I've recently reduced to a 5L flow. My doctors say I'm not building true endurance, I'm just doping, but I'm feeling WAY better, have more energy, I sleep like a baby, my heart rate is stable and low and I'm decreasing the O² flow without noticing much.

@user-ss1yl3bs6z 4 месяца назад

Thanks for the video! What do you consider a "good" base, to include zone 3 training. Is running 10km with avg 150 bpm under 1 hour "good" enough? I hope you see my comment! And how many km would you advise me at that level to run in zone 3 ? Greetings from Germany

@zacsborntorunrunningadvent3441 4 месяца назад

It can be good to accurately define zone2 & zone3 for the viewers also 😊. 40min of ze once a wk in an 8-10hr run training wk works great in base phase to keep the type IIa fibres active. Z3 I define as 88-95% of A.T/LT2 heartrate.

@jnwano Год назад

Thanks for the explanation. I didn’t know about zone 2 training until I got a coach. All my runs used to be at tempo or threshold which left me sore and fatigued. Now, I try to run in zone 2 as per my training plan but my heart rate creeps up into zone 3/4 quite quickly so I find I have to stop and walk…. Hence, I prefer zone 3 as I feel like I’ve had a workout.

@gtn Год назад

Do you still sprinkle in zone 2 workouts when you want something more chilled? 👀

@Sheeshening Год назад

Lower zones during running can be a challenge to less than intermediate runners. Try hopping on a bike or a elliptical machine

@Mr80Miles 9 месяцев назад

As a runner focussing mainly on 5k-10k, I do my long run on the border of Z2 and Z3 (and not more than 75% max HR). A tempo run is mainly Z3, intervals are Z4 and race pace is mainly Z4 finishing in Z5.

@joshuareid3746 Год назад

On the bike I have really good 10sec power and I can also ride in zone 2 for 8+ hours. But I really struggle to keep up with people on those 1-4 hour rides. Hoping some controlled zone 3 training will get me some improvement in the middle

@SimonMathews Год назад

I'm an unfit, heavier middle aged guy who loves running, and am coming back from injury (bad shin splints) - the lack of fitness means a comfortably easy run has me in zone 3 anyway, and to get down to zone 2, I need to do a less comfortable stride, which I fear may be putting strain on my shins again due to a less natural feeling movement. Is it better to go for the natural, comfortable stride, and ignore zones until my fitness builds up enough again to lower my heart rate, or get some zone 2 in now also to hopefully lose weight a bit faster, easing the stress on my legs? Probably more a #GTNCoachesCorner question?

@Kurio71 10 месяцев назад

Just run comfortably

@David-yz6kr 3 месяца назад

As someone that has only time for 2 runs a week (I also do full body weight trainings on two other days, so four days of sport a week, more isn't realistically feasible) zone 3 is the sweet spot. I feel the work I have done and I have plenty of recovery time.

@JasonFarrell Год назад

FWIW, Coros recently updated their software such that you don't earn "Running Fitness" for the junk/gray miles in the zone3 pace zone. e.g.: In my case, I must run slower than 9'39" to qualify for Base fitness, and then there's a big gray gap from there down to the 7'55-8'46" Endurance zone4 fitness (with Speed & Sprint fitness zone5 below that). I do try to stick to the 80/20 rule, but it's hard to stay in zone2 for anything other than the 3hr weekend long run.

@dri1811ya Год назад

In Garmin Connect, zone 2 is "Easy" and 3 is "Aerobic", and it's built in training plans include quite a bit of zone 3 runs

@gtn Год назад

Do you find that zone 3 is a good level to train at? 👀

@torandi Год назад

I'm not sure, but I've come to suspect Garmin's zone 3 is the zone 2 talked about in the video, my zone 3 in Garmin ends at 79% max HR.

@dri1811ya Год назад

@@gtn at my level of fitness (which is not much), any additional training should be good....

@luqeckr Год назад

@@gtn i think garmin zone 3 is good one, as long as i can recover before next training. My zone 2 run still too slow for a run. So, i think your zone 2 is zone 3 in garmin.

@1994savvas Год назад

@@torandi I had the same question and doubt. In the end, I calculated my own zones using the HR Reserve method, and now I have a real zone 2 based on my max and resting HR. Garmin uses the Age formula and this is really easy to give inaccurate results

@Showmetheevidence- Год назад

I think the problem is that people don’t run in “zone” 1/2 and 4/5… so they lack variability! I was one of those runners who kinda did zone 3 only & since really focussing on a *mix* of zones in my week I feel like I’m fitter + my runs are actually more interesting!

@coherentpanda7115 Месяц назад

Understanding zones was a godsend. It really helps you understand how your body feels, and maintain a longer pace for a greater distance, without feeling completely drained at the end of it, and for days to come.

@plyzct Год назад

The challenge for me as a beginner is understanding the difference between zone 2/3 as there’s so much conflicting info. My Apple Watch and training peaks and the GCN channel put my zone 2 ~135-145bpm. Zwift, GTN and omnicalculator put that as my zone 3. 🤷‍♂️

@acasualviewer5861 Год назад

if it feels boring and too slow, it's zone 2 if it feels energizing and awesome it's zone 3

@ccostantyt 9 месяцев назад

@plyzct, I have exactly the same challenge across TrainingPeaks and Zwift for z2 and 3. For the time being I trust more data from TrainingPeaks

@BareFinn1986 Год назад

I'm comfortable when I'm running at zone 3. When I do my zone 2 runs it's a mental challenge to hold back. Sometimes I'm in the right zone and I start to daydream about that Strava segment I'm gonna attempt and *beep goes my garmin. I'm now in zone 3... 😅

@CrumblingCube 3 месяца назад

Training up for a marathon and did a 35k in zone 3 to get a feel for it. I'm a proponent of "train how you fight" and "nothing new on race day." I'm planning on tackling the full 42.2 in z3, so it only made sense to try it first. Last thing I wanted was to go into the race and conk out just short of the finish line. It felt great. I think it's the only time I've felt a proper runner's high, but the amount of recovery time was double of what it'd be if I took that run in zone 2, with a tiny bit of zone 3 towards the end. Perfectly good for a long race, but wouldn't want to train in it long-term.

@ginger1908 Год назад

I am in Z3 the majority of my efforts, long runs it's the entry point of Z3, long bike rides and swims more the mid point. There are times I go into Z4 but outside of warming up I'm never in Z2, it's too slow for me.

@mariomontesdeoca7312 5 месяцев назад

Running on the road I cannot stay in zone 2. Thanks for this video. All the RU-vid doctors are saying ‘ZONE2 for long life’. The recovery process makes more sense

@giodc8599 Год назад

Interesting to see that most of my "easy" runs are actually in zone 3 rather than 2 with my recovery runs actually falling into zone 2 instead. No issues for me and honestly i'd probably get a bit too bored running in zone 2.

@RabiaNagihan 27 дней назад

Going big on the next England match They’ve been solid Plus, can’t miss any chance at winning that big promo

@shirleysiu5958 8 месяцев назад

I train entirely in zone 3 5 times a week for over a year, no injury, no recovery problem. 5k 30+ minutes to 21 mins now. Half marathon at 5:00/km is easy for me. It works perfectly for me. I don't care what the "professionals" think.. Saying training in zone 3 is useless is far beyond stupid, if you gonna race in zone 3, the best training is in zone 3. If you are racing 100m, would you say training in 100m useless?

@derrywalker7835 2 месяца назад

I’m using tridot and I always have a z3 race rehearsal before a race. Today I’ve got 3:10 one the bike followed by 40mins off the bike run all at z3 in pre for the Mallorca 1/2 Ironman

@automotive474 Год назад

When I first started, that was all I did, it's simple, it works, it gives your mind clarity and it's a great tool to sharpen the mental side of training too. Started doing 15 minutes, then 30, 50, 1h and more. Yes, recoveries are longer. But as the months roll on, the metabolism changes and they get shorter. I don't know about "being tired for the higher intensity workouts" because guess what? I didn't do them.

@danbenz6362 6 месяцев назад

Zone 2 doesn’t feel like exercise and takes a lot of time from my day. I try to make most my runs half zone 2 and then finishing just as I’m getting into zone 4. Only the day or two after a zone 4/5 workout will I stay in zone 2 the whole run.

@lol-gb5vt Год назад

respect that he actually reads the comments

@HuseyinEsin-qr5iy 27 дней назад

So close to grabbing those prizes the t20 worldcup has been wild this year fingers crossed for the next few games

@nickkapatais Месяц назад

Zone 2 mostly but I do intervals. I do say 4 minutes of zone 2 and then 2 minutes of zone 3-4 then back to 2 for four minutes. I do this for about 30 minutes. I think it's helping a lot doing this instead of a 30 minute streak in z2.

@chaz4510 Год назад

I know from my own experience it’s all about recovery time and injury niggles. If I let my long runs stray too much into z3 I end up feeling it too much in the following days.

@SHVideografie Месяц назад

My Garmin watch told me today that I had run on average 150HR, primarily aerobic zone 3 (according to the app). But it felt very easy, I could do nose breathing the entire time and I could have continued the run for another 30 minutes. Zo zone 3 doesn't seem very challenging to me. It does confuse me a bit though, whether I should slow down even more and follow the data or just run on perceived effort.

@stu3232 Год назад

Also something that isn't pointed out very often and is worth keeping in mind for new athletes training by HR is that zone 2 or 3 for running equates to a higher heart rate than zone 2 or 3 cycling. Using myself as an example with a max HR of 198 or so I do zone 2 riding at 130-140 bpm whereas zone 2 running is at 140-150. I start to fall into zone 3 above 140bpm on the bike, and above 150-155bpm running. Important to keep in mind to avoid overdoing it on the bike all the time!

@marxcanlas2845 Год назад

May I ask what's the reasoning behind the difference in values for zone 2? Thank you. I train on the same for run & bike, worried that I might be over reaching on the bike.

@the318pop Год назад

@@marxcanlas2845 you should observe that your heart rate is higher in every zone when running vs cycling. It's mostly because more muscle groups are utilised, and the heart needs to work harder to supply them.

@veganpotterthevegan Год назад

@Marx Canlas power meters are better than HR. But try holding your z4 HR on a run and the same HR on the bike and you'll see how much shorter of a time you can hold that same heart rate.

@stu3232 Год назад

@@marxcanlas2845 More muscles are recruited when running so generally your HR is higher than on the bike. Your perceived effort at say 160bpm on the bike will be higher than 160bpm when running. Like was mentioned below it can be more helpful to train with power zones on the bike. Once you know your FTP you can start to get a hold on what wattages apply in each zone. Generally your Z2 riding will be capped at about 70-75% of your FTP, anything above that and you'll start to slip into more of a tempo effort. So for your Z2 riding, try do most of it at .65-.75 of FTP. If your doing big rides of 3 hours plus for example, you may want to bring the power down slightly just to keep the amount of overall fatigue accumulated in check, but this is dependent on your fitness. The fitter you get, the higher % of FTP you'll be able to hold for given durations. Understanding your power numbers at each zone on the bike is key to training effectively on the bike, so get your FTP and go from there!

@erlendsteren9466 Год назад

I dont think the zones are different across different sports,but there are at least two different ways to figure it out. One way is percentage of max pulse, and another way is doing lactate test. My zone 3 calculated as percentage of heart rate is very similar to zone 2 after lactate and vo2 testing. My fysio said that my zone two after lactatetesting is high because of a 78% high treshold.

@frederichenry3956 3 месяца назад

I'm a beginner. 4 months experience 3X/week. My long runs/jogging are done in zone 3. No choice as my zone 2 is still difficult to achieve while running. But I feel good there at zone 3 anyway, nasal breathing, I can even talk a little bit. So zone 3 is my friend in the meantime. And later zone 2 will kick in and I will switch.

@michite7435 Год назад

Most of my training is done in zone 3 according to my garmin watch ... i cant for the life of me stay steady at zone 2 .

@kyleroode5217 3 месяца назад

I used to run all the time, but took 10 years off and am now getting back into it. I used to exclusively run 5ks, but want to try a 10k once I have gotten the 5k down again. I seem to have a lot of success training in zone five. For me zone 2 would basically be fast walking since I’m out of shape, and that seems like it won’t help me at all. My last run was 4.25mi and I spent almost 40 minutes of that run in zone five. Is this bad for me or something? I always feel great after, and in the last month I’ve gone from about a 10:45 pace for 4 miles down to 10:15. It seems like zone five is working for me.

@johnshandle777 Год назад

I hate the term Grey training. I'm trying to switch to training which covers the whole spectrum of HR zones. Like you say if your in a training block need to be careful when and how to use zone 3. However out of training block, a decent zone 3 effort is great fun and you can gain a load of benefit both physically and mentally from it.

@pappamea4750 27 дней назад

I’m constantly in zone 3-4 after 5 min warmup 😊 I will have to walk a lot at first if I’m gonna stay in zone 2.

@jc10747 Год назад

If z3 is going to take an athlete longer to reach full recovery, and the program will go boom if the athlete misses that point, the video surely must explain a sure fire method of determining when the athlete has recovered. So what is it? How do we determine when we’re in fact recovered from the previous workout?

@douglasbooth6836 3 месяца назад

Any excercise is good. Zone 2 is great for getting you fit without injuries, zone 4/5 for strectching your capabilities and your ability to suffer. Zone 3 if you are calling it race pace is the best one you should train at. In my mind, loads of zone 2, some harder than race pace and and race pace is where your body is going to need to feel comfortable. You need to train there.

@Soarness 10 месяцев назад

I run 5km minimum everyday in zone 3. It’s improved my heart rate a lot, my pace and my distance. It’s not a grey zone unless you do more then 40 miles per week in my opinion.

@ckirkwalsh Год назад

Run on feel, baby!

@ryanmiskin8925 2 месяца назад

I love staying in zone 3 the most, it puts me at a solid pace that feel smooth/natural but doesn't stress my body out like running threshold sessions. I basically stay 15-30sec/mile slower than my marathon pace and just lock it in. It puts me at a HR of around 165, which I can hold for as long as I want to so long as I stay properly fueled on long runs.

@aimson 2 месяца назад

My take is that Z3 is not ideal for overall efficiency, which is why I personally don't. I just don't do a lot of cardio since I prefer weight lifting. But that doesn't mean you don't get a specific benefit from Z3 that you may not get from other zones. I imagine that doing a mix of all zones is really the best for athletes or those who are really trying to push performance or get into racing shape.

@stevemcq75 Год назад

I'm a casual runner, I run 5km 2-3 times per week, with at least two of those runs in Zone 3. When I do this my Garmin tells me I've focused on my Base, which I would normally associate with Zone 2. Is this good, bad or indifferent?

@mugs132 9 месяцев назад

Started doing this 7 weeks ago. I do my weekly 10 mile long run at the high end of my Garmin Green Zone 3. Averaged 4.6mph week one and this improved each week to 5.5mph week seven. Crazy, but I swear it actually heals pain and injury from weightlifting, shin splints, etc. I’m very consistent with this workout, running on an empty stomach at the exact same time each Saturday morning around the same high school track. Boring, but great way to measure results imo. Ironically I had no idea I was doing the wrong zone until I saw this video. Turns out I made an awesome mistake, lol. One last thing, I think this actually trained my body and heart to be extremely efficient with oxygen at this zone because my HR during 5k races somehow stays low (in this zone), even though my race pace is wayyyyy faster at 8.0mph. Crazy, but true. Before doing this low heart rate zone workout my HR would max out during a 5k race.

@someguyusa Год назад

I'm a 34 year old male, regular strength training, lately restarted cardio training. What does it mean that my brisk walking pace is 120-130 bpm, and my slowest possible jogging pace results in like 184 bpm? I literally can't jog any slower without just briskly walking. I'm hoping it's just an indicator that I need to continue building my aerobic fitness which is pretty poor currently. My nighttime resting heart rate is 55-60 average.

@zakalanhybrid 11 месяцев назад

For running, it’s easy for me to stay in Zone 2, but for swimming it’s nearly impossible even though I swim regularly. Do others have to same experience? Any tips on how to stay in Zone 2 while swimming?

@ZwiftDude 8 месяцев назад

I've given up with swimming in Zone 2 and just use it for swashbuckling all out intensity swims. Zone 2 I can maintain easier in running/cycling which coincindentally gives me the fitness for swimming further in those high intensity sessions.

@jasonhilton-ft3iz 3 месяца назад

Louisiana. 83 degrees 100% humidity. I'm in zone 4 at half mile. 12:50 mile

@MurhsiziJessica Год назад

Great now i understand

@jamesedward9306 Год назад

What is an "average age grouper"? Otherwise, excellent video.

@khj5582 5 месяцев назад

It seems people are not talking on the same page regarding zones. 99% of people watching this video will be casual runners who run maybe once a week. In that case, zone 3 is perfect as it gives them a whole week to recover. This is the problem with RU-vid fitness videos. They pretend to cater to elites, but are watched by the average Joe's, causing serious misunderstandings.

@jgm113 2 месяца назад

I'm not an athlete but I am trying to train as often as possible and I didn't know until now why my recovery times were all over the place once I picked up more miles. So yeah this is super helpful.

@miko67 Месяц назад

It’s ironic I just did my first zone 3 run and I get this video recommended 😝

@minipwn0422 11 месяцев назад

I just started running and I am so out of shape I have 2 options walk in zone one or light jog in zone 4

@Tassaczek Год назад

I just clicked create a program in polar flow and I stopped thinking about which zone it should be. I just follow training program :D

@Jumpingstarpony Год назад

Well I can't even run in Zone 3 for a long time because my heart rate goes up very fast. So most of my running is in Zone 4, sometimes even in Zone 5. And I'm not a very fast runner (6 min/km). If I run a 7 min pace, I may manage to fall into a low Zone 4 but running like this is somewhat unnatural and is heavy on my knees. I run about 3 times per week around 30-50 minutes each, but still I don't get my heart rate lower. Any tips?

@bz1190 Год назад

I'm always confused with those zones as a casual runner with no real ambitions. My Garmin gives me 5 Zones, Zone 1 - Warm up, Zone 2 - easy, Zone 3 - aerob, Zone 4 - intensiv, Zone 5 - Maximum. It often suggests workouts in "Zone 3". I think this is supposed to be the famous zone 2?!

@Larsschmidt14 Год назад

Zone 3 or 4 works best for me. With a small kid on my hands I need to get a lot of out of the 3 hours i got per week, and hence I got lots of recovery time, so the recovery problem is not really an issue.

@THEMAX00000 11 месяцев назад

Liked and subscribed

@AdrianTregoning 3 месяца назад

Most peoples' long runs with creep into zone 3 anyway as a result of cardiac drift. And if you look at ultras, for the average Joe on the street their average will be zone 3. In the end, variety is needed.