หมวดหมู่ของบทความนี้จะพูดถึงheart rate zone 2 หากคุณกำลังมองหาเกี่ยวกับheart rate zone 2มาถอดรหัสหัวข้อheart rate zone 2กับBirth You In Loveในโพสต์Zone 2 heart rate training. Go slower to go faster! Does it work?นี้.

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ที่เว็บไซต์Birth You In Loveคุณสามารถอัปเดตความรู้อื่น ๆ นอกเหนือจากheart rate zone 2เพื่อรับความรู้ที่เป็นประโยชน์มากขึ้นสำหรับคุณ ในหน้าBirth You In Love เราอัปเดตข้อมูลใหม่และถูกต้องสำหรับผู้ใช้อย่างต่อเนื่อง, ด้วยความตั้งใจที่จะให้บริการข้อมูลที่ดีที่สุดแก่ผู้ใช้งาน ช่วยให้ผู้ใช้เสริมข่าวสารออนไลน์ได้ครบถ้วนที่สุด.

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Zone 2 heart rate training. Go slower to go faster! Does it work?

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Zone 2 heart rate training. Go slower to go faster! Does it work?.

heart rate zone 2.

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22 thoughts on “Zone 2 heart rate training. Go slower to go faster! Does it work? | สรุปข้อมูลheart rate zone 2ล่าสุด

  1. E. Koetsier says:

    I am a bit older and my zone 2 is much lower so it´s very dificult, I have to say these comparissons don´t mean that much without climate information, when it´s warmer your hear rate will be higher event 6 degrees celcius can make a diference as a recently found out.

  2. Robert Armero says:

    this zone 2 business is the real deal and you get big gains from zone 2 long runs. You are using Karvonen method which i just switched to (from MAF method) and increased my zone 2 heart rate since my max heart rate is rather high for my age (if compared to 220-age) and can possibly be even higher than I think since I have not done a max heart rate run yet with my polar strap. My zone 2 sweet spot is about 145-150 bpm at age 33. I used to do 15+ minute miles in zone 2 and now I'm down to 13:45 avg zone 2 miles and sometimes when I'm fresh it can be as low as 13:15 (usually first day after a rest period). It does take quite a bit of time to notice the improvements and it is extra hard at first because maintaining zone 2 requires alot of management and eyeing your heart rates but it does make it so eventually you start to get the "feel" for each zone you are in which can be a valuable tool for runners or probably just athletes in general.

  3. Mark Turnbull says:

    As others have said, I don't understand how your zone 2 is 144 – 159. That means your zone 1 is a max of 144. That really doesn't seem right. Are you really able to hold a conversation when you're at zone 2 at 150 bpm? Because when I'm at 150 that's moving into my sweet spot and it certainly feels like it. At 159 I'd barely be able to say anything, breathing very laboured. My zone 2 is 103 – 136 which feels about how you said it should feel. Surely your heart rate zones don't change as you get fitter, but you just have to cycle faster to get into a specific zone compared to when you were less fit.

  4. Ciril Golob says:

    If you Zone two HR is 154 you are a top runner. You should not use an optical heart rate sensor. It gets a bit inaccurate. I have a Polar Vantage and H10. Clock is OK to 110 or 120. At 180 (H10) my Vantage is only 160!! Be careful.

  5. Tsubasa Aizawa says:

    Hi I'm I'm 23 and just got garmin 245 with HRM Pro.. My max heart rate from a hard session was 193 bmp which means my zone 2 is like 135 bmp.. Its impossible to run at 135 heart rate.. Its so slow and I feel like I walk faster.. I've a semi pro footballer and been active.. Can u give me any tips?? Cuz if I run at 135 which is like 1km 9 minute pace.. Its really feels like walking is faster..

  6. Dave Hughes says:

    Just got into running at 50. I tried C25K but it was beating me up due to being unfit and having poor form. I’ve switched to Z2 and it’s so much better, it’s slow and lots of walking but it feels like I’m training rather than just beating myself up. I can do longer sessions and more often, so my form is improving. If you’re just starting out, this is the way to do it.

  7. Veritas Originale says:

    Thanks for the vid from your perspective. It does work, Rich Roll is a semi-famous late life ultra distance vegan star that swears by this. The methodology behind it makes sense but in practice feels odd at first. The biggest thing here is to have a solid goal upfront and to remain realistic.

  8. hadd says:

    So, you're saying at your Zone 2 upper end is 159 bmp and that this corresponds to 70% of max heart rate, This means that at your age you have a max heart rate of 227? No way! Total BS! Your numbers are wrong!

  9. Michael Stanley says:

    How did you calculate your max heart rate and how did you calculate your zones?

    You said your zone 2 is between 144-159 bpm and based on the reference you put up in your video, zone 2 is between 60%-70% of max heart rate.

    Based on your numbers of 144-159 and the reference range of 60%-70%, 144/60% = 240, 159/70% = 227, your max heart rate is somewhere between 227-240 bpm, which makes no sense.

    I feel like I have to be missing something because the numbers just aren't adding up. I don't mean any disrespect by making this comment, I'm not trying to call you out or anything, but I genuinely don't understand how you came to your numbers. Would you be willing to explain in more depth?

  10. George Russell says:

    Good analysis. I've got back into running within the last 2 months and have been trying a combination of Zone 2 (x2 per week) and MAF method (x3 per week) with one interval session a week. I mixed up the Zone 2 and MAF as I didnt know which to go with, I pretty much feel like I could run forever doing both. I just looked at my times and they're pretty similar to your times that you compare. I also used to run solely in zone 4-5, I'm enjoying running much more since I've changed to using HR training.

    The confusing thing for me is my Zone 2 is quite a bit lower; I use a Polar Vantage V watch, Polar has me at 111 – 130 bpm for zone 2; I thought it was maybe due to my age (43) until I read Philip Hookham's comment below – but he's 62 and at 145 bpm. In Zone 2 I'm between 5:26 and 6:12 per km with an average of 125bpm (112-129bpm). Zone 2 feels like Zone 2 should for me, MAF is pretty much my top end of Zone 2 but allows me an extra 6 bpm.

  11. Philip Hookham says:

    Hi David, I'm a 62 year old cyclist. I aim to do 80% of my rides at Zone 2 to build endurance and the remainder at Zone 4,5,6 to build power, & cardio vascular for speed & hill climbing. Riding at Zone 2 against a head wind is almost impossible ! I benchmark my fitness by riding on my turbo trainer at Zone 2 heart rate (in my case 145 bpm) for 1 hr at the highest power I can hold without exceeding Z2. My PB is 165 Watts for an hour average. I find this test is really good for uncovering a problem with over training or illness and being Zone 2 it's an easy test to do.

  12. David Smith says:

    It would seem to be more neuromuscular than metabolic , but there is evidence that you minimise the effects of overtraining by utilising zone 2 . You learn the skill of running so it’s a neuromuscular adaptation rather than metabolic, similar to learning a musical instrument in principle . Becomes easier from repeated practice . I’ve seen a lot said on this , it’s likely that more intense workouts would yield same if not better results ,but performed less frequently ,something that’s quite difficult if you enjoy working out .
    Prof Martin Gibala has looked into this , the issue , is what is the minimum requirement ? Given the time that is required to make the stimulus work , it’s unlikely metabolic , rather neuromuscular. Most metabolic stimulation only requires 2-3mins , good description though of the zones . Cardio , well sadly no such thing exists , all happens in the muscles .