Even before knowing about zone 2, I, as a naturally non-athletic person, always preferred, low-intensity workouts that I can perform in high volume for building adaptive pressure on the body.
Been in zone two easily for the last 15 years. I am 86 and I am in zone two every day for an hour and a half modest amount of high intensity. Using high-dose melatonin in the morning, and in the evening before bed 90 mg no medication other than Metformin and Proscar. Planning on living to 115, that way I’ll be able to celebrate my wife’s 100th birthday.😊
@@davidfreund2005 if you try carnivore diet/ Lion diet/PKD you won’t need any supplements. Your hormones will go in their place like a mitiche. And you won’t feel ON A DIET.
Great video. My weekly routine is jogging 7K 4 days a week, strength training the other 3 days. I'm 76 and have been tracking my workouts with Strava which uses 123-153 hr for zone 2. My resting hr is 50. I'm planning to make the Century Club in 23 more healthy years. Having this long term goal keeps me motivated to keep active daily and moving 10,000 steps each day.
Hey Dan! Between the running and strength training you are doing a great job of keeping fit. Strava is a good way to track your progress but sometimes their default HR zones are a bit wonky. Next time you go for a run check your effort with the talk test and see if you are able to speak in complete sentences without stopping for a breath. If you can't get more than a sentence out before having to stop talking and breathe you are probably above zone 2. Check your HR to see what it is and try that as the top of zone 2. You can change the values in Strava if you need to adjust. Thanks for watching and commenting and good luck with your training!
At 57, I can say that this advice is Golden. I also think that you need to push yourself harder at least once a month with HIT intervals. I’m a polar user; have a higher HR max than calculated and my HR sometimes drops to 45bpm at night. With the heat in TExas,I don’t run as much and instead mountain bike up to 22 miles. My go to fat source on a mostly vegetarian diet is good quality extra virgin olive oil and quality eggs. I also try to eat only two meals a day and consume no alcohol and limited sugar
Hallelujah!!! Someone got the Z2 HR right! 70-80% of HRMax! 99% of YT content providers say it's 60-70%!!! At 60 my HRM is 163, just over 220-age. And my Z2 is between 114-130bpm and this is exactly where MAF's 180 - age +10 (for 60 and over) sits!
Yup. for most people Zone 2 (for building mitochondria) is 70-80% of max HR. I think the confusion comes from the fact that are many definitions of zone 2 and there's no real standard. My HRM is about 172 (I'll be 60 in a few months) so my Z2 is 121-135.
I started running in February this year. I am 68 years young. I googled from "Couch to 5K." This gave me a plan to start, walk run, walk run and walk run three times per week. I ran a 5K in April, May, two in June and one in July. I keep training three times per week. I add some strength training and intervals. I feel very good. I lost 9 pounds. I changed my nutrition. So I eat more protein, fruit and vegetables. I enjoyed it. Thank you for this video. God bless you richly.
That's fantastic! Glad to hear you are enjoying the journey and it sounds like you are making great progress! Keep it up and let me know how it's going!
I started long distance swim training in zone 2 over two years ago. I swim 5-6 times a week for about 1 hour. I completed my first 10 mile open water swim in 7 hours. I am 66. The zone 2 training works.
Wow, that is some achievement. Congratulations on your 10 mile swim! Your experience shows just how powerful zone 2 training is. It's great for everyone regardless of age or whether they compete in any endurance events. BUT for those of us that like to test ourselves, zone 2 can make a huge difference in our performance. Thanks for sharing your amazing accomplishment. Happy swimming!
It works … I try and do a 90min session on the indoor bike 4 times a week (as hinted at by Inigo San-Millan) … Easy to use Ergo mode to clamp my HR to whatever I want. All the example Lactate charts I’ve seen on-line seem to hit LT1 at around 120 bpm, regardless of how much power is being produced. No glucose burning at all… Grow those mitochondria … This leads to much better Lactate Shuttling when heading towards LT2 when riding for real. I like to think I’m not getting faster, just less likely to slow down compared to my mates when pushing hard up those hills.
Hey Keith! Doing 90 minute sessions 3-4 times a week is right where Inigo San-Milan said was the "sweet spot" so I bet you are getting very good results with that! I'm enjoying erg mode on my smart trainer connected to Zwift. Lots of variety plus the option of races if I want an interval workout. It's a great complement to my running. Thanks for watching and commenting!
Glad you enjoyed the video and great to hear you are wanting to remain active as you get older. I'm going to be 60 in a few months and I plan on being active for the rest of my life. The benefits are well worth it!
My Zones based on % of Lactate Threshold HR Resting HR 45 bpm Zone 1 - Active Recovery 110 - 138 bpm Zone 2 - Aerobic 139 - 150 bpm Zone 3 - Tempo 151 - 159 bpm Zone 4 - Threshold 160 - 169 bpm Zone 5 - V02max 170 - 180 bpm
I do lots of zone 2 to improve on my cycling performance. Glad to know that it will also help with long term health. Very informative and helpful video. Thanks!
Yep, using a bike/trainer is a great option for Zone 2 because you can control the effort so well. In fact, I just got done with a 45 minute Zone 2 spin on Zwift. Thanks for watching and commenting!
I do this after resistance training, 4 x 45 minutes per week on a reclining bike watching opera. I saw benefits in mood and overall well-being in the first week already. After a month, I found I could do 50% longer resistance training before getting fatigued. It's been a big help and has become a cornerstone of my exercise routine.
Hi Chris! Isn't is amazing how fast you started seeing the benefits of Zone 2? It really is a powerful way to build strength and energy. Combining it with resistance training is a great way to knock out two important components of health and fitness at once. Thanks for sharing your success with Zone 2!
Hi Chris, I've watched Dr San Millàn, Pogačar's Coach. He recommends doing the zone2 training first. When getting above zone2, it takes 30 minutes to get back to efficient zone2 training. This because your body needs to convert back to fat-burning and that takes time. So maybe you might want to try it the other way around and use zone2 as a warm-up. Personally I do zone2 training and at the end of my routine I do very high intensity training (sprints for example) on my racingbike. All the best with your training.
Good to hear you have been able to realize some benefits from Zone 2 training. I really think it is one of the keys to living a longer, better and more vital life. Thanks for watching and commenting!
I’m having great success with doing Dan Johns Easy Strength strength training routine in the morning Monday through Friday and working in 4 to 5 days of 60+ minutes of zone 2 training with a single session of zone 5 on a separate day on a C-2 indoor rowing machine at 4 minutes on and 4 minutes recovery for 4 to 6 rounds and then a cooldown afterwards. I also work in some jumping rope and my stretching / mobility routine 3 to 5 days a week. I also like to ruck with a #30 pound weight vest and I use #3 lbs weights in my hands and do a old school Heavy Hands routine as I’m going on a long hour+ zone 2 ruck for most of my zone 2 training.
Hi Eric! Wow, you are definitely taking the exercise thing seriously. That's great. You seem to have a great mix of strength, zone2/5 as well as mobility. The Concept 2 is great for zone 5. I have one and will be using it for the same thing. I've also started rucking on the weekends with a friend and it is a great way to get some zone 2 in with low impact. Keep up the good work and keep us posted on your progress. Thanks for your comment!
Hi I just found your video! I am 21 years old and I do 40 minutes five days a week walking on the treadmill at a 12 incline before my strength training sessions. I just completed the Annapurna base camp trek in Nepal after doing this for 4 months
Amazing video, so informative. For the longest time I ignored zone 2 because in my mind the faster I ran the better. Last week I had the urge to last longer no matter how slow. It was so tough to stay in zone 2, and I needed to be more present and be conscious about my breathing. I did it and I have never felt so good after a run. Thanks to this video, Mark.
Hi Sadie! I'm happy you found the video helpful. It seems perfectly reasonable that the harder you run the better. But, our bodies need a balance of less intense aerobic work with a little faster/harder efforts tossed in. It will take some time to get used to, but when you do running at Zone 2 will be very enjoyable. I find that a lot of my best ideas come about while I'm out doing a Zone 2 run and I look forward to them because of that. Thanks for watching and commenting!
other sources seem to say 60 to 70% of max hr for zone 2- I have been doing close to 50 minutes 3 time a week at 112 bpm on a recumbent bike- I am a male age 66
Yeah, the exact range is more of an educated guess than anything unless you go through a lab test. Everyone is different but I think using the "talk test" is a good way to refine the range that is right for you. Your 3x week at 50 minutes is definitely going to be productive!
Fantastic video! Current routine (focus: metabolism and mobility), per week: Level 2 cardio: 5 x 30-45 mins of biking, running, and rowing HIIT: 1 x 20 mins rowing or track sprints Strength: 4 x 30 mins (current split is anterior push, anterior pull, posterior push, posterior pull - lower body focus is single leg for proprioception) Mobility and flexibility: 2 x 30 mins This is an off season plan. Goal is to restore mobility gently after an injury, improve proprioception, and eliminate strength imbalances.
Wow, you are covering all the bases with your routine! Plenty of zone 2 along with some VO2 max, strength training and mobility. My guess is that if you follow this and progress steady manor you should be in great shape. Good luck to you in your training and thanks for your comment!
Great topic! I’m a believer! However when you calculate your max hr the 220-age is wrong! It’s a general calculation. I spent $100 and found a place that does a real VO2 max which calculates your biological max hr. I’m 58 so 220-58= 162. When I got my VO2 max test done it calculated my max hr at 183. So you can see a huge difference when you use 75 or 80% of 162 or 183 was a huge difference. Eye Opening at best. I suggest find a place that does VO2 max testing near you. You will be surprised. Yes they put a mask on you and calculate every O2 molecule going in and every CO2 molecule going out. It’s worth the money. Also Dr Inigo San Milan who is at Colorado and works on the us cycling team claims the optimal lactate is between 1.7-1.9 mmole of lactate at 90 minutes 4 days a week. Knowing this my next step was to calculate my lactate and find where 1.7-1.9 mmole was regarding my biology. I googled and the closest place to me was Duke University’s Cycle team in Durham, NC. It was $300 but we’ll worth it. They put me on a trainer raising the wattage every 4 minutes like the VO2 max test but this, they bled me every 4 minutes for almost an hour. I got the report back that week and it calculated my lactate threshold and also my lactate mmole between 1.7-1.9 to be at my hr between 149-154. So this is the sweet spot. I do this 90 minutes 4 days a week. I do use a peloton and do back to back classes but I don’t follow the classes on zone 2 days I just ride at that hr. This is a great topic! Thank you. If you are interested in the science behind this I would watch Peter Attia with Inigo San Milan. There are 2 videos. Please at least get your VO2 Max test done to find your real max hr. I call it managing the pain because when you get to 200 watts it gets to hurting. Good luck everyone! #KickAss100YrOld
Hey Jim! I agree with you 100%. The 220-age is a very inaccurate way of calculating max HR, but is a start. In my case the formula gives me 162, just like you. My actual observed max (from a race) was 174, so yes, a big difference. The VO2 Max lab test is the best way (and well worth the $ if you can afford it). Using the "talk test" to refine where Zone 2 is works for many people as Dr. San Milan says in the episode he did with Peter Attia. I've had 2 VO2 Max tests done in my life but want to get another one done (with lactate measuring) to see where I'm at. It sounds like you are doing a great job of Zone 2 training. Keep at it and let us know how it's going. Thanks for your great comment!
Though I have never did vo2 testing i appreciate the info. We have similar stats: I'm 57 with a max HR of 185 (garnered that figure after hr run with a max 400m all out ending). Its impressive that u can do 90 min with HR avg 150s. I do 60 min treadmill/ 60 min trainer with avg HR at 140 and I'm toasted afterwards. 3 hrs at 140s HR is the winter goal. Keep up the good work
I've just started focusing on zone 2 training. Over the past years been focusing on weight training with some intermittent cardio but have not really built cardio, specifically zone 2, into my training plan. However, I've noticed that cardio controls my blood pressure better than my medication, so been doing more of it, not specifically zone 2 though, will pay more attention to my training zone. Thanks for this
Glad you found the video helpful. More and more studies are showing the powerful benefits of Zone 2 on lowering stress and blood pressure. Your experience is the same that I've heard from others, that easy/intermediate running does a better job of lowering blood pressure than medication for many people. Keep at it and tell your Dr about the results you are getting. Thanks for watching and commenting. Keep us updated on how your Zone 2 training is going!
So happy YT suggested me This video! I loved it and shared it. Last year my CrossFit program put Zone 2 in my workouts. Since I follow a carnivore high fat diet I need to produce more mitochondria. I’m 65 😊Thanks!
@@LifeMaximus of course. I also have a channel, well 2, and I know how it works. As a foreigner I tell you, th best was that you speak clear and simple. That has no price.
I learned a lot from this video. I am taking a class in Lifespan Wellness. This video is one of the best I have seen in relation to the Zone 2 training. Thanks
Great video. I follow Dr. Peter Attia. Agree Zone 2 is the "secret weapon" against age-related diseases. Incorporating resistance training and stability training are also key.
Hi Elliana! Dr. Peter Attia is definitely on the forefront of extending health span. Hopefully more and more people get the message that regular aerobic exercise, resistance training and stability/mobility work are vitally important to a healthy and long life. Thanks so much for watching and commenting!
I just started Z2 training because I'm tired of getting hurt and want to keep running. 58 here. RHR 45. I run a 5Ks on a treadmill at 5.3 mph. At 5.6 or 6.0, my HR crawls over my Z2 pretty quickly. Fortunately, my watch warns me when I'm above Z2 and I bring it back down. But, the formula for me appears to be 5.3 mph on a treadmill and my HR stays at a perfect 122 - 124. Street runs are hard to stay in Z2. Forget trail runs.. lol. So I use trail runs do my fast runs. The cool thing about Z2 5Ks is that I still have enough energy to do 30 minutes of resistance training after the run. I love the science in the beginning of your video. One of the best presentations I've watched--thank you!!
Hi Alex! Glad to hear that zone 2 is working for you. It can be hard to stay in the zone, especially if the terrain is hilly. I can run outside since my typical routes are flat enough. Another benefit, as you've discovered, is that zone 2 doesn't trash your body so you can do something after your workout. Glad you found the video helpful and thanks for your comment!
New subs. Fantastic video. Another benefit that was not mentioned is the fact that weight loss in zone 2 is high. Also in zone 2 you can be more consistent as less injuries. Thank you.
It is called stage 2 training. The 2nd of 3 stages of energy/metabolic delivery system. Zone 2 is heart rate or power. See the difference? That is essential to understanding the energy system for training.
Fat burning and İnsulin resistance can be easily solved doing İntermittent fasting or keto diet. Long cardio burns muscle, raises cortisol levels. Testosterone levels drop as well Doing resistance training fasted increases mitochondria as well. So the benefits you are claiming can be achieved in more efficient and healthy ways. Resistance is king, for many reasons, especially protects against sarcopenia and frailty at the older age.
I agree that intermittent fasting and keto cal help reduce insulin resistance and help in weight loss. I also agree that strength training is critical for maintaining muscle mass, especially as we age. That's why I do both in addition to zone 2. Where zone 2 cardio seems to help the most is in building a strong mitochondria base and increasing aerobic capacity, which has many benefits. I think the real answer lies in doing zone 2 along with strength training and good diet practices. Thanks for watching and commenting!
I try to nail down 4-6 hrs of z2 on the bike weekly and then the rest is VO2 or threshold work. Noticed your concept2 in the home gym, which tells me you like to embrace the suffer.
Hi Dustin. You're doing some solid Zone 2 work there! I've had the Concept 2 since 2010 and it is definitely a beast. I haven't used it too much the last 6 months or so due to my hip injury but things are pretty much healed up so I expect I'll be "embracing the suffer" soon enough! Thanks for watching and commenting!
dont forget the rowing machine and the nordic track ski machine with the incline if you want, you can go from level /flat ski to 2 degree, 4 degree, 6 degree and 8 degree,
You are right. The rowing machine is a great way to get zone 2. I have a Concept 2 and use it quite a bit for workouts. Its a good alternative to the typical running and cycling.
Great video. I've heard about different "zones" but I'm not very scientific about my own exercise. I have been shooting to exercise at the 220-age x 70% BPM rate. I walk about 30 minutes a day (every day) but it sounds like if I can manage it, up that to 40 or 45 minutes in one session. Also, since I am walking, I might be falling below my BPM target, so I should be a bit more focused on that. There is new Apple Watch software that displays "zones" during workouts, so I'll have to give that a try. Great video!
Hey Karl! Using 220-age is a starting point but see if you can use the "talk test" to zero in on a more exact range for you. When you get to the point where you can't speak more than a couple sentences without taking an intentional breath that is probably near the top of your Zone 2. And yes, if you can get 40 minutes or more in one session that will help but anything is better than nothing so do the best you can and enjoy the process. If you can customize the zones on your Apple watch with your observed zone 2 max that will probably help you stay on target. Thanks for watching and commenting and let us know how it's going!
There's a lot of confusion about heart rate ranges. I think this is because traditional heart-rate zone 2 is 60-70% of max HR. However recent research has shown exercising at the lactate threshold is beneficial, and this tends to be 70-80% of max HR. Unfortunately this has been labeled as Zone 2 cardio, causing confusion with the traditional HR bands.
Everyone has a different Zone 2 based on their own unique physiology. For most, it is in the 60-70% range but for many (myself included) it is in the 70-75% of max. That's why it's important to dial-in your own Zone 2 using either a lab test or the talk test. Thanks for watching and commenting!
I'm 80 live in Thailand, I'm since my youth time a sport fan. Now i keep me fit by 3x40 minutes bodybuilding and 3x40km bicycle tour in the week. In The bicycle tour i control my heardrate by a watch and get average from 110 additional controlled by the breath by the nose. For this tour i need approximately 1:45 after the tour i wait 2 hours to have a breakfast. I start my tour always at 6:30 because i dont need so much sleep. After the tour I'm not hungry and tired therefore i think i don't have to change an thing .
You are doing a great job with the bodybuilding and cycling. Your heart-rate seems to be right in zone 2 if you can breathe through your nose. Keep it up and thanks for watching!
Hi Mark, great video. Up till recently I've always been pushing the limit and going as fast as I could cycle. My fitness improved but not by what it could have been. Dr San Millàn has done a lot of research and backs up your video. Nice to see that zone2 is getting more and more important. One extra benefit he mentioned was that in zone2 you train the slow fibers of the muscle. These fibers do brake down lactate. So by training 80% of the time in zone2 will greatly improve your lactate levels in the higher zones as well.
Hi Frank! Yes, there is more and more zone 2 talk going on which is great. The benefits are proving to be real, not only for athletic performance but for overall health. Glad you enjoyed the video and thanks for watching and commenting!
I started Z2 8 weeks ago and my HR in my first session after 10 mins is what it is now at the end of a 90 min session and one feels so good as fitness increases. I was always against this sort of steady state training but changed my mind when the data showed its benefits. I do my session utilising alternating leg step ups at a gentle pace off a low block.
Wow, that's fantastic progress! More and more evidence seems to prove how powerful Zone 2 training is. Don't forget to get some higher intensity work in (Zone 4/5) once a week or so. While Zone 2 is powerful, the benefits seem to be even better when you mix in those higher intensity sessions. Congratulations on your progress and thanks for watching and commenting!
@@LifeMaximus Thanks a lot..Yes i do a zone 5 once a week after my zone 2 workout. And two strength training sessions in a week. (Upper body/lower body split)
Such an amazing video. You have an amazing gift on being able to break down this kind of information and present it to us in a easy to learn manner. Thank you very much…!
Ha! You discovered my evil plan...Lure people in with catchy chapter titles and keep them watching 😁 Glad you found the video helpful and thank you for taking the time to comment!
I'm 47 years old, the following is my weekly routine 1- Work 45 hours per week 2- One zone 2 run 90/120 minutes 3- Gym 3/4 1.5 hour weight lifting sessions 4- One long distance walk or hike 4/6 hours carrying 10/15kg 5 - Every 3rd or 4th week switch from zone 2 run to zone 5 45 minutes
Hi David! You've got a pretty good routine with a mix of aerobic and strength training. Finding time to do everything along with work and family can be a challenge so congrats on getting so much in. Have you ever thought about getting another zone 2 workout in each week? Your schedule seems pretty full but you could cut back one of the strength days by 30 minutes or so and get an easy 30 min zone 2 or split the long run into two? Thanks for your comment and keep us updated on your training!
I started running or jogging in June. 2/10 of a mile is all I could do at first. I’m up to 5K in 47 minutes. My run is on a gravel road it’s up and down hills I think I might be going into zone 3 at times but I plan on keeping it up. I’m getting around two hours a week in at the moment. I’m 67 years old. I got my blood work done last Tuesday and see the doctor Tuesday I’m interested in how they come out. Thanks for the video.
Hi Ben! That's fantastic that you are starting to focus on fitness. Take your time, build slowly and make sure you're having fun. When you're running and if you are concentrating on zone 2, its perfectly fine to walk on the uphills to stay in zone 2. You'll find that over time you'll be able to run more and still stay in zone 2. Congrats on your progress and keep us updated if you want.
found your video on Twitter!! are used to work out but I had a spinal injury. I gained about 15 pounds and I'm looking to just get back into exercising. I know I have to take it slow but your video was encouraging and I'm excited to restart the journey. Thanks for the video I subscribed.
Hi! Glad you found my channel and hope your return to regular exercise goes well. Take your time, focus on the long term goal of building fitness and you should be in great shape. Thanks for watching, commenting and subscribing!
For many people 60-70% of max HR is Zone 2 but for a lot of people it is not. I'm one of those people. I need to be about 70-75% in order to be solidly in Zone 2. I think a better way to determine Zone 2 is by the "talk test" than by heart rate. If I can talk but need to take a breath after every few words, I'm in Zone 2. Thanks for watching!
Im doing 20 k walking 5 days a week plus resistance training 5 days a week working i was 275 a year ago im 205 and lost most of it in the first 4 months because i was doing keto with it ilove zone 2
Congratulations on your weight loss! That's some serious progress. You are doing a lot of quality exercise and the zone 2 training will pay benefits not only now, but later. Thanks for your comment and here's to your continued success!
Thanks for sharing this. As a life long cyclist who has focussed a large percentage of their training on sweet spot, threshold and VO2 max related sessions, I am keen to change my training to be more zone 2. I think I might change my two mid week rides of 1hr and increase these to 1.5hrs and do 45mins - 60 mins first and then have some HIIT intervals tagged onto the end. That would probably suffice.
Hi Justin! Cycling is a great way to get zone 2 work in and I think your idea of doing 45-60 minutes of zone 2 followed by some intervals is a great way to do it. The research I've seen indicates that intervals before zone 2 in the same workout reduces some of the benefits of zone 2 while doing intervals at the end keeps the zone 2 benefits. Glad you enjoyed the video and thanks for your comment!
@@LifeMaximus the video was really informative. For those of us who can only dedicate 5-7 hours / week to cycling and also want to keep at least one day for strength training, it’s difficult to know how best to divide the 5-7 hours up, so that you get maximum benefit from your training.
Been an on an off runner for .. mostly off. Started again to lose weight. Started maf week ago.. 7km in zone 2.. ave hr 143... 60min very frustrating... can only walk in zone 2 with a little jog now and again. Could be many other factors but the stats do show an improvement already...will be a mental challenge to stick to it though...
Hey Rafael! Yeah, sticking in zone 2 can be a challenge while running, especially when you are getting back into it. You're doing the right thing by walking when needed in order to stay in zone 2. Stick to it though and you will probably notice fairly dramatic improvement. Good luck and thanks for watching and commenting!
You seem to be working hard and struggling with the talk test at 11:06. Seems to me more like a threshold (Zone 3) ride. I think you would definitely be struggling to hold a conversation with a friend. Thoughts? Otherwise a great video. (FWIW, I'm same age, maxHR 178, Resting 42bpm. Highly trained, VO2max 60, but keep my Z2 easier breathing and clearer talking, though I still prefer not to talk)
Running in zone 2 is very (too) difficult. Running slow is more difficult than running faster. It's a weird phenomenon. My bone joints hurt more when I'm slow pounding the ground, when my stride picks up the pounding sensation becomes much less.
Hi Steve! You are right, using running for zone 2 can be a challenge. It often requires you to run fairly slow and if you aren't used to it it can be harder. One thing that you may find is that you are over-striding when running slower. Check that and see if you might be able to shorten your stride a bit. That might help a bit. Outside of that, try to run on the flattest route possible. Good luck and thanks for your comment!
Usually I see Zone 2 defined as 60-70% of MHR. 70-80% of MHR would put most people squarely in the no man's land of Zone 3. Is there a reason why you chose higher %?
Thanks for this Mark. I use a smart bike trainer along with a desk that raises up high enough so I can work. That makes the time go by much faster. Otherwise as an avid 57 yr old MTN bike rider I can't stand stationary or SPIN classes even if it were full of naked females. I'm now following you on Strava. haha
Yeah, indoor training/spinning isn't my favorite but with Zwift and some podcasts/youtube I can get the needed time in. Outdoors wins every time! Thanks for the comment and see you on Strava!
er mark Z2 can be attained walking yep cruzin around in ma 64 dat rite a am 64 model year 1958 and a can walk faster than most a do this activity as a regular part of my day a walk every where at a giddy yup pace around ma little town averaging 1-1.5 hours a day hard walking that keeps me in Z2 couple that with mostly plant based and vitamin supplementation a am enjoying the ride😅
You're right. Zone 2 can be done while walking and it sounds like you're doing a great job of it. The key, like you said, is to walk quickly. Thanks for watching!
I've seen many of these videos and read a lot on zone 2 training. This is the best one yet IMO. I'm left with one question and that is if we're consistently doing the 150-180 minutes a week (3x60 for me), how should we see progress and how much time does it take to build up to a good level? I know there is a lot of variability with different people, diets, sleep, genetics, etc. but if you can provide some expectation, that would be great.
same princple as everything exercise related: progressive overload. Meaning, that if today your zone 2 is, for example, 150 watts on a bike, slowly increasing that wattage while keeping your heart rate/lactate accumulation in zone 2. I used to have an FTP of 200 watts when I started cycling (Theoretical max effort you can sustain for 1hr), now 200 watts is my zone2 level, so in theory, I could do all day long now what used to be my 1hr max. That's over 2 years of training at an average of 6 hrs on the bike power week (sometimes a lot more depending on the goal ahead) Another form of progressive overload is just increasing the duration of the training. Combining zone 2 with some zone 5 sessions will really accelerate your progress.
Hey T P, thanks so much for the kind comment! I'm glad you found the video helpful. Making progress takes consistent effort over time, just like Erik says. I would think that if you are doing 3 hours a week of dedicated zone 2 you should start seeing some improvement after just a few weeks. You can "test" yourself by seeing how fast you can go at the same zone 2 HR. You didn't say what you were doing your zone 2 session on (bike, running, etc.) but just find a course that you can maintain a consistent effort and then maintain the HR as close as possible and see how much distance you cover over a set time (or how long it takes to go a set distance). Hope that helps. Thanks again for watching and commenting!
Hey Erik! Cycling is a great way to do zone 2, especially on a trainer/erg. I really like using my trainer/zwift for some quality zone 2. Running is my favorite aerobic activity but I'll be doing more Zwift and plan on testing my FTP a couple of times over the next few months to check improvement. You are 100% correct that adding some intervals (zone 5) once or twice a week is a great way to make faster progress. Thanks for sharing your knowledge and experience!
Hey Jackson! Yeah, Zone 2 HR that is at the level to build mitochondria can be anywhere in the range of 60-80% of max HR depending on the individual. The Maffetone HR that's based on 180-age is a decent place to start but everybody has a different value that doesn't necessarily match up with that number. Using the talk test is a good way to get a fairly accurate number. Or, there's always the option of an actual lab test based on blood lactate levels. That's the most accurate but there is a cost involved. Thanks for watching and commenting!
I wish the formula 220 - Age = max heart rate would be dismissed by any community that gives it credence. For a lifelong performance cyclist, this is mostly rubbish for probably 40% or higher of the population. Take me. I have always had a 'frisky' heart. At age 67 I recall riding behind the fastest cyclist in my town and going anaerobic and not being able to hold his wheel at about 26 mph which he can sustain in his own air because he is a beast. I looked down at my heart rate and it was 185bpm and felt it best, I drop out of the paceline. I was not breathing ridiculously hard either like I do at max heartrate. At soon to be 70 y.o., the other day, I was riding behind a guy at 23mph and held his wheel for a couple of miles at 23mph and my heart rate was sustained 165 bpm which is around my LTHR. My LTHR or FTP HR may in fact be closer to 175bpm. I never take my HR to max because I don't want to breath that hard at my age but I guestimate it to be about 190 if balls to the wall. My resting heartrate which is a bit tricky to measure...is in the high 40's. So for me and others that are fit, I do a lot cycling and swimming in Zone 2....that formula means nothing. My heart from a heartrate standpoint is closer to a 30 y.o. per that irrelevant formula even though I am 'nowhere near' the cyclist I was at 30. Cheers to all my aging cycling brethren who love to be out in the fresh air hammering and thank you for your video to help educate the aging masses on best practices for longevity and fitness. PS. a last note about the 'breathe and talk test as bellwether for zone 2. Seems a bit silly for me. I can breath and talk pretty easily up to 155bpm, maybe 160-165. So the zone 2 test is kind of hard for me to determine with any veracity. I recall the other day, even at 165bpm, I didn't have a hard time talking and my breathing wasn't that intense. More like...by body was starting to fatigue at the level of exertion. Btw, for my age, I am not the fastest cyclist in my town but probably top 5-10%. There are a handful of true 'freaks' in their late 60's and 70's with ridiculous FTP, ability to get flat to the top tube for optimal aerodynamics and VO2 max of top athletes in their 30's. True outliers like on any bell curve of the broader population.
You are right that 220-age is pretty useless for almost anyone. But, it can be used as a starting point if someone has no idea. Then they can dial it in a bit better using the talk teat, which I think is a decent way to determine zone 2 for many people. You mention that you get to 155-60 and are still able to talk fairly easily. You may just have a higher "operating range" for zone 2. Everyone is different. The best way to determine it is through a proper lab test but if you combine HR with perceived exertion you can get pretty close. Keep riding as you are obviously in pretty good shape, which is fantastic. Thanks for commenting!
Thank you for the interesting and very well explained VDO! Do you also have a VDO on the benefits from zone 1 training, e.g. brisk walking or playing golf (often an activity of about 4 hours walk per 18 holes)?
Hi Erik! I don't have a video (yet) on Zone 1 but it's on my list so stay tuned to the channel. The reality is that any movement we engage in is better than sitting around all day, doing nothing, so getting out and golfing is great exercise. Glad you enjoyed the video and thanks for commenting!
69, do 55 minutes when I go to the gym, today was pushing the mower for 2 hours. Elliptical on matrix with hill protocol, about 500 calories, 30 %grade with level 11
Welcome to your 50'S! Yes, I noticed the same thing as I've gotten older. I used to be able to run every day with no issues but now I need to make sure I take enough time off and not do back to back harder days. That and making sure I get enough quality sleep each night. Try to take a few days off between harder days and see how that helps. Good luck in your training and thanks for commenting!
As your HR becomes lower at the same speed, does increasing speed or distance allow more blood to fill the larger chambers? In other words as your heart chambers grow larger what is most effective to continue making them pump more blood? Do you know if there Is a duration where increases in stroke volume start to plateau?
Aerobic training zones in the off season has been practiced by Norwegian, Swedish and Finnish cross country skiers since the mid 60s its nothing new. Interval training sessions were used by Nordic Skiers since mid 60s also. Remember the flying Finn in 1920s this stuff did not originate in the US.
You're right, aerobic conditioning has been around for a long time as well as intervals. What's "new" is the research as to how beneficial it is to overall health, not just aerobic conditioning for competition purposes. The challenge is to get regular people to adopt this type of exercise as a way to improve overall health. Thanks for watching and commenting!
Ever so often somebody reinvents the wheel and then, not to miss out, every talking head jumps on it as well. Newsflash, everything physical anyone does is cardiovascular training, ranging between the various "zones", with zone 2 being the average. There is no need for zone 2 training unless you are sedentary most of the day due to your job.
You're right. Zone 2 while running can be a challenge, especially if the route is not flat. If someone is over 70-80% while running then they may need to do something else like walk/run or brisk walking for a while to build aerobic capacity.
Great video. I have a high IQ but I’m not scientifically-inclined so I get lost when people like Attia start getting so technical regarding this subject . I think sometimes he needs to realize that the vast majority watching him are not at least biology majors. In contrast, you told me enough biology to satisfy what I needed to know technically about the role of mitochondria and how zone 2 exercise helps them without my attention span “ zoning out” after ten minutes. This is a great educational video I will be saving to refer back to when I need a quick zone 2 refresher course .
Hi Natasha! Thanks so much for the kind words. It means a lot to me because my goal with the channel is to share my passion for health and fitness in a way that is approachable and easy to understand. I'm not a scientist but I enjoy trying to understand things and applying them to my own life where I think they might help. Zone 2 training is definitely one of those things that I feel is very effective in helping people live a better life and I want to do my part to help others see the benefits. Thanks for watching and commenting. Happy Zone 2 Training!
Zone 2 heart rate could be anywhere between 60% and 80%, it just depends on the individual. I wouldn't try to reach a certain percent but instead, find the heart rate that matches up with the "talk test" (where you can talk but need to take a break every few words). That seems to be a fairly accurate indication for most people. The most accurate would be to get your fitness tested in a lab where they can directly measure your effort. Thanks for the comment!
Hi Dwight! I think both ranges are right, depending on the person. Everyone is different so HR will be variable depending on the person, their age and experience with aerobic exercise. For me, my mitochondria building zone 2 is between 123-130 which is about 70-75% of my max HR of 175. The best way to find your actual zone 2 is with a lab test where you max out your effort on a treadmill/bike and they measure your blood lactate and oxygen usage. Outside of that a good estimate of zone 2 is the talk test which is the HR that you can carry on a conversation with occasional stops to breathe. Hope that helps. Thanks for watching and commenting!
There is a big difference between a Zone 2 that is 60% - 70% and his claim of it being 70% - 80%. Everything I see points to the former being accurate; not the latter.
As I understand it, everyone has a different range based on their own unique physiology, etc. The other factor is how accurate your "max HR" is. If I use the standard "220 minus age" then my max would be 163, which would be too low. I've tested my own max in 5k races and have seen at least 174 on several occasions. Based on that, 60% would be 104, 70% would be 121 and 80% would be 139. If I use the "talk test" I settle on about 125-130 depending on the day, which is 72-75% of my observed max, and probably the high end of my Zone 2. I think the bottom line is everyone needs to test and refine their own Zone 2. A lab test is probably the most accurate so if you can get one that would be the Gold Standard. Thanks for commenting!
According to Maffetone method, the formula is 180-your age….for your target heart rate for maximum fat burning. Phil Maffetone has had this formula for decades I believe. This corresponds with a zone 2.
Hi Gregory! Yes, the Maffetone formula is a great way to get your Zone 2 HR in the correct range where you can refine it using the "talk test". In my case, the Maffetone number would be 122 and then he allows for an additional 5 beats/min if healthy, etc. That gives me 127 (73% of my max HR), which is right in the area of where mine seems to be. Thanks for watching and participating in the discussion!
@@LifeMaximus If I recall correctly Maffetone recommends +-10bpm corrections based on your fitness and health conditions. I tried it last year, sticking to max HR 131bpm, corresponding to my age. It resulted in a slow jogging with frequent walks. When I started I could average 10km at 6:25 pace. 4 months later I was happy if I could complete the 10k below 7min/km pace. Something was not working for me. It was very frustrating but I can say, at least I lost weight. I was not particularly overweight but got back to my 20s figure. I went to a sports lab and did a proper lactate threshold test. It came out that my Z2 max HR was 142bpm. At that range, 130-142 bpm I can actually run/jog without walking breaks at 5:45-6:00/km pace. It feels good. Feels like sport.
Yes @AnTalk, Maffetone does allow for a range around the 180-age number. For many people it works OK, but there are a lot of people like you that it doesn't. It's a starting point but not exact by any means. That's why using the "talk test" helps refine the number and getting an actual lactate threshold test is the best. Glad you found the right Zone 2 HR for you and that you are making good progress with it. Thanks for sharing your experiences!
Almost any type of training COULD work for Zone 2 IF you can increase your heart rate to the proper level for you AND be able to keep it there for a long enough period of time to get the benefit of Zone 2 (usually a bare minimum of 20 minutes, with 40-90 minutes being ideal). Kettlebell training could meet that criteria but I think it might be difficult since kettlebells are heavy objects and moving them fast enough/long enough to get a solid 30 minutes of zone 2 might be a challenge. I would think that the risk of injury would be higher as well. If you can make it work for you, great, but be careful that you don't hurt yourself. Generally, lower impact activities like cycling, rowing, jogging are better for Zone 2 because they allow you to work for an extended period. Hope that helps. Good luck with your training and thanks for your comment!
Well, I'm no expert on evolution but it makes sense that our bodies did evolve to do a constant, steady state effort. I've seen references to the fact that we evolved to be "pursuit" hunters that are able to track our prey for a long time, until it eventually wears out. If that's true then being able to run for long amounts at a steady effort (zone 2) is definitely something that would come from evolution. Just my guess but it makes sense to me. Thanks for watching and for the thought provoking comment!
Zone 2 could be anywhere in the range of as low as 50% to as high as 85% of max HR depending on the person. There is no correct exact % of hr that defines zone 2. Everyone is different. That's the challenge. I find the "talk test" to be a good indicator of my zone 2. Hope that helps.
Thanks for this video! Question though. If we strength train or hiit fasted in the morning, is our body using fat for fuel in the same way that it is using fat for fuel in zone 2? Or is that basically a myth and we are using strictly muscle glycogen until we deplete that?
Hey Mike! I would think that working out fasted would help the body burn more fat but I also think the intensity of the workout makes a difference. Intervals or strength training activates different energy systems than zone 2 so the body taps into glycogen to fuel at least part of that. Even fasted, our bodies still have stored glycogen that is available, if needed. Based on my experience of running fasted, I'm fine with easy to moderate effort for up to an hour or so. But if I were to do a harder effort for more than an hour I'd notice that my body didn't respond as well compared to eating some carbs before and during the workout. Thanks for watching and commenting!
"talk test" is quite good, because if you find yourself having trouble breathing, it probably means you aren't getting enough oxygen for beta-oxidation and your body is switching to glycolysis for energy
Yep, the "talk test" is a great, low tech way to dial in your zone 2 effort. I use it all the time to double-check things because it can be easy to go over without really noticing it. Thanks for your comment!
Question… I thought zone 2 training was 60 to 70 percent of max heart rate. You stated 70 to 80 percent in this video. I thought 70 to 80 percent was considered zone 3. Thanks
Zone 2 training in the context of this video could be anywhere from 60-85% of max heart rate, depending on the person. I think people get "Zone 2" confused between the mitochondria building "zone 2" and the traditional 4-5 zone training zones. In "mitochondria world", Zone 2 represents the level that blood lactate reaches a certain level, so Heart rate itself doesn't determine the zone. Hope that helps.
if zone 2 is 70-80, zone 3is 80-90 and zone 4is 90-100,where is zone 5? my age is 30 and i always thought that my zone 2is between 115 and 133? the same thing is showing different watches like garmin, coros and polar when i put in my max heart rate, age, etc. some other youtube channels also say that zone 2 is up to 70percent. as a triathlete, i think 80 percent is way way to high to consider it a zone2. i usually do my longs up to 75percent as a maximum
You are correct, HR zones can be very confusing! There are so many ways to calculate zones and everyone seems to have a different interpretation of what is in each zone. It depends if you base it on max HR or lactate threshold HR. For max HR based zones, zone 2 is typically 70-80% but everyone is different. It sounds like you have figured out that 75% is your "top end" of zone 2. For me, it seems to be about 73%. I think the best way (outside of an actual lab test) is to use the "talk test" to confirm that you aren't working too hard and note what that HR is. This HR Zone calculator is pretty robust, maybe it will help you out: www.omnicalculator.com/sports/heart-rate-zone Thanks for your comment and good luck in your triathlon training!
220- age is a very arbitrary guesstimate of max HR but assuming it is correct, you would be training in what many people would be zone 4 or 5. If you are doing 30 minutes at this level and it is accurate you're essentially running at 5-10k race pace every time you train. That leads me to believe that for you the 220-age is not accurate. If you want to get a more accurate estimate of zone 2 try the "talk test" to see what your HR is when you can talk in short sentences without feeling like you have to stop every few words to catch your breath. Whatever your HR is at that point is probably zone 2. Hope that helps. Thanks for your comment!
Yeah, 220-age is not very accurate at all, but it is a place to start from. There are other, more accurate, calculators that can get you in the right range to refine things further with the "talk test". Thanks for watching and commenting!
Hi James! It sounds like you are already very active so you should have a good jump on getting benefits from Zone 2. Obviously, I would check with your Dr before making any changes in your training to get clearance on starting a Zone 2 plan. Once you get the OK from your doc I would start slowly and build over time. If you haven't done extended aerobic conditioning it will be important to build into it over time, making sure you take adequate time for recovery. Something like 5-10 minutes at the low end of your Zone 2 and then work up to 40-45 minutes over time, taking a day or two between Zone 2 workouts. Hope that helps. Thanks for watching and commenting and good luck with your training! Let us know how it's going.
I’m thinking at age 70, female, fairly good shape, I’ll use the treadmill for my zone 2 exercise. I can adjust speed and incline until I reach Max HR. This seems like it would be the easiest way but I’ll be reading the comments for ideas!
I've been training 3 hours per week (3 x 1h sessions) in zone 2 the last 3 weeks. As stated by @strongspeed I too have been working in 60-70% zone for my zone 2. These have all been runs on the treadmill. The first run I managed to cover around 8.5km staying in zone 2 (took a bit of getting used to). Since then, the distance I cover has increased with each run, my latest being 10.8km within the hour and staying within zone 2. This progression has been an eye opener in such a short period of time. I have noticed that doing consecutive days has hampered the distance covered in day 2, not sure if this is normal? Since noticing that I have allowed my self a day of alternative training in between each session.
Hey Craig! It is pretty amazing how fast the body can adapt and improve. Your increase in distance of about 25% is significant. Your observation of consecutive days reducing performance is fairly normal, especially as we age. I usually need to alternate running with strength/spinning or take a day off to keep things fresh. Keep doing those 1 hour sessions 3-4 times a week and keep us updated on your progress!
It is in some interpretations of zone based performance training. Some systems have 3 zones while some have 6 zones. When it comes to the HR that seems to impact mitochondria function many people are in the 70-80% of max HR. It doesn't necessarily have to be called "zone 2". Hope that helps.
