Why Can't You Stay In Zone 2? | GTN Coach's Corner

Sticking to zone 2 during your training can be a real challenge, do you have any tips or advice for staying within the heart rate zone? ❤💬#gtncoachescorner

I can't understate how INSANELY HELPFUL this was for me! Training for my first half marathon as a relatively new runner who has never done a race. Not looking to win, but to finish and be proud of it. Thank you!

Thanks for the answer on the z2/z3 question, I've been wondering about it too and the same answer seemed logical and that's what I've been keeping at too, nice to hear the clarification/reassurance!

Thank you so much for addressing all those zone 2 questions!!! Greatly appreciated!

Great video guys. Quick bit to add for anyone struggling like above. For YEARS I read my Garmin's (watch) optical HR data. It gave me information like many of the questions above - sudden spikes in HR, Z4 HR on easy long runs etc, etc. I doubted it early on, but when I borrowed a friends Garmin it gave me the same data. I eventually gave up reading it and just though I was a freak who could have a full conversation with a HR of 205. Under advice of a friend a couple of months ago I invested in a chest strap, this has completely changed the game and now the data is what you would expect. Moral of the story being just because data is generated, it doesn't necessarily mean it is right. And I would personally advise those asking the questions above, that if they think that it must be wrong, to maybe try a different way of measuring HR.

I stopped caring about this stuff along time ago. I’ve learned to train by feel rather than being stuck in the “heart rate zone” prison house. As a result, my fitness has increased significantly and I now find running (which I’ve been doing for years) more enjoyable. Moral of the story is different things work for different people. Genetics also play a huge role which is something that’s not talked about much.

I had the same problem with zone 2 training when I started running. I was just so out of shape, but also, I was just not efficient with my running either, having previously done any sort of athletic activity over 19 years earlier. I do occasionally drift over to zone 3 these days as well, but now it's more about the legs feeling so good that you accidentally run too fast and don't realize it. Anyways, what helped me back then was actually cycling. It was much easier for me to stay in zone 2 while cycling (just avoid huge hills) and it helped me build that base. Also, just patience. When you run enough, you'll automatically get more efficient at it eventually and your heart rate will not jump up so easily. This obviously applies to beginners only. If you've trained a long time and still can't stay in zone 2, your zones are probably wrong. Or you wear too much clothers and overheat. Or you've overtrained. Or like others here have commented, it's just way too hot outside, but being from Finland, I have no idea about that. 😅

One important thing is that Garmin's Zone 3 ("Aerobic") is actually Z2 as defined by other people. Zone 2 is "Easy" for Garmin, which is like Z1

Usually, a main reason why we can't stay in the zone 2 is because our zones are all wrong. On Garmin, I use LT% rather than max HR to define my zones which seems to be working quite well for me and now easy runs stay in zone 2 (or in Stryd power zone 1). Although, nowadays I don't train much by HR but mostly use RPE + rPWR. I do look at the HR and if all zones are set correctly it's possible to see some correlation between metrics. Another HR zones issue indicating that zones are all wrong is during racing. If the entire race is anaerobic (maximum, whatever Garmin calls it) then obviously this isn't right either. That's why I prefer to run by rPWR because it's probably best way to quantify RPE in the real-time.

Thank you so much for addressing all those zone questions greatly appreciated

Would love to hear your thoughts on the pros and cons of different tri-training apps including Humango, Mottiv, Garmin, and Wahoo. Thanks!

RPE is an even better gauge for Zone 2 training. Just run easy, breathing controlled, being able to hold a conversation. Heart rate can be influenced by so many factors it can serve as a guideline, but not a strict rule.

hank you so much for addressing all those zone 2 questions!!! Greatly appreciated!

Thank you so much for addressing all those zone 2 question? greatly appreciated

Great timing with this video ☺️ I just had my vo2 max measured and hr zones set and I do find running in zone 2 really hard... which is ironic as it should be easy running 😂 Thank you for your advice 😊

In Texas it's regularly 90-105 degrees Fahrenheit with high humidity so running outside in zone 2 is very very difficult unless you get outside super early (like before sunrise). The question about someone's heart rate creeping up over longer durations is very real for me. Treadmill workouts are mandatory for not only zone 2 runs but also intervals if you're hoping to get a solid workout for your muscles in addition to your heart. Just a couple thoughts from across the pond!

Such an informative video ❤ answered almost all the questions ❤

May have something to do with how one calculates Z2. I use heart rate reserve because other calculations just seemed silly low. I'm not too dogmatic because I'm never really sure about either my base rate or my max. I find it a useful tool though.

I train using something like a zone 2 method. Sometimes I conform religiously to the strict 120bpm zone and sometimes I follow the feeling easy method. Personally I would love if my 120bpm pace was fast but it's slow it's under 8:30/km pace. I can hold 6:15-6:30 at around 140-145bpm for hours I've run 3 hours max training for marathon in May. Lots of people talk about the benefits of capillary density and mitochondrial benefits of low low heart rate training however the data and science behind this base training I believe is often misunderstood because people who choose to train are coming from various levels of fitness. I believe that people like the gtn presenters who are just shy of pro fitness will favor training in steady or higher heart rate paces. Not because it's necessarily better but their bodies have been through the paces and have a fairly large aerobic base. It's to their best interest for competition to train harder to achieve personal bests. If you are on a couch to 5k journey and running is difficult in general regardless of heartrate and pace I believe it's beneficial to take it easy. Go easy enough so the Doms you get from running won't put you off for a week. Train light so you have enough juice to do it again tomorrow. Your aerobic and cardiovascular systems are very quick to report how they feel. Your muscles are always late to tell you you're in pain. I believe that's why zone 2 is highly recommended. I believe once you are approaching elite levels of fitness very few are adhering to maf training. I see people as fast as 2:30 marathoners doing it but Everyone training at altitude and trying out for the Olympics are going for cutting edge steady periodization training. Of course they have easy training and all that but often they throw heart rate out the window and rely on how they feel. Heart rate training is a good way to try a blanket effort to give most people a guideline to track their fitness goals and it helps but it also ends up dividing people on what works due to confusion itself and individual fitness and usually getting their information from Olympians.

Thank you so much for addressing all those zone 2 question ❓ greatly appreciated