Zone 2 Training: I Feel Like I Am Starting Over 

Glad it resonated with you!

My Zone 2 zone is 10 beats higher than my MAF zone. So naturally I go with my zone 2 for the extra beats I'm allowed!!

hahaha!

Hahaha, this is amazing! Keep it up

I think we've all been here. I have. Keep it up, pepper in 1 workout a week or every other week (no more than 20% of your weekly training by volume of time; i.e. if you exercise for 10 hours a week, no more than 2 of those hours should be at a "hard" level) that pumps up the intensity a little bit for a low-mileage/distance run. Also check your diet, recovery, sleep, and rest as well. You can do it!

👍🏼👍🏼

Thank you!

Yes sir! good luck going forward!

hahaha!

What up Brad? Did this work? Do you recommend it for other athletes? Thanks

Some people just have a HR that runs higher. As I have said, MAF may not be for everyone.

Same! Walking up a hill and I am in zone 2! I have to "Jeff" to get a 50% time in zone 2 which is the best I have so far!

I don't use the Garmin numbers

You can customize your zones on the Garmin. At least on mine I can.

This method is just easy, very safe, results are super sustainabe. But it demands patience.

Patience and consistency.

Definitely haven't tried that.

Orrr you can just calculate your max heart rate and find your zones 😂

This depends on how much running you are currently doing, and what your goals are. I try to stay in my MAF zone for each run with the exception of the 2 days out of the week that I have a different objective in mind. So if I run 6 days per week: Monday Anaerobic Tuesday MAF Wednesday MAF Thursday Zone 2 Friday MAF Saturday MAF

Just made an update video. Be sure to check it out! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QdEzI3UxkjE.html

Best is to mesure max HR and resting HR and use Karvonen formula

You can adjust your heartrate zones on the watch manually. You do need to figure out your max heart rate somehow first. As a reliable method, I would suggest getting access to a building with at least 15 stories, up to 20 will do. Walk up the entire 15-20 flights then walk down them. Next, run, run up all 15-20 flights, wearing a hr monitor obviously, and when you get to the top, that is your max heartrate. I've tested this multiple times on different days and it's very consistent. You'll probably hit and stay at max after the 12th floor.

It is hard...

Don't feel bad, I am in the same boat. I spend a hell of a lot more time walking that running. However, I just looked at the last 3 days and I've made some steady improvements. You gotta go slow to get fast(er).

I have said before that these are completely arbitrary numbers, but it gives me something to shoot for. If I were an elite runner, I would be much more scientific, but for now it is helping me to slow down and stay healthy.

Giovanbattista, looking at that GTN video, you may be confusing lactate threshold, and functional threshold power with MAF(MAX Aerobic function). The MAF method gives you the max, then you stay within 10bpm below that. Also a key point about MAF is the link between intensity and running Form. After all with distance(and training) running form, will influence stress, injury and overall performance. If using standard training zones, but not increasing efficiency in those zones, we don’t improve. For example after starting MAF 12 months ago, I now run the same runs same pace, but at around 12-16bpm less. 21-26km that is extremely impressive. If this improvement comes from running a lot more but easier on the body I’m carrying on. At 37, I’ve broke my 10km time when 18years old, I’ve broke my 5km, 21km and 42km from 5 years ago. If MAF is followed fully and correctly it really works.

You got this my friend!