Keeping ego in check, this spoke to me.
Thanks to strava that’s harder and harder to do.
So how quickly does zone 2 pace improve?
Training Advice/Discussion
General
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moanswers wrote:
You need to know your max HR and use the chest strap in order to really use HR correctly. Garmin is setting your zones based on age
Garmin does that initially but it changes your zones when you reach your max heartrate. When I got my watch I didn't run flat out for a few months and it had my zones slightly lower than they are now - after I have ran a 5k race and max HR of 196 during the race. Before it was probably estimating my max HR as 188 (based on my 220 minus my age).
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There's a big advocate of MAF on Youtube called Floris Gierman so if low HR training is something you want to pursue he has lots of interviews on there of people who tried it. It appears to be several months to pay off. From my experience most running things where you're actually trying for a physiological change need a minimum of 6 weeks to show but you can improve in technique and resilience before that.
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There's a different school of thought around aerobic and lactic thresholds (UphillAthlete) that really resonated with me. It is a lot more personalized than MAF with DIY testing methods to get more accurate thresholds. They refer to aerobic threshold as AeT and one great way to find it is by using the heart rate drift test. This article does a great job explaining the science behind it and provides a super handy calculator:This is a comprehensive overview and comparison of different DIY and lab tests to determine your thresholds (and you can see why MAF is too rudimentary to be useful):
Once you've found your AeT, your zone 2 will be a thin range up to that AeT. The closer you are to AeT without crossing it, the more productive your aerobic training will be.
This post was edited 8 minutes after it was posted. Reason provided: formatting and clarity00
What People Are Talking About On LetsRun
Of General Interest
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RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
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RENATO can you talk about the preparation of Emile Cairess 2:06
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Great interview with Steve Cram - says Jakob has no chance of WRs this year
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Running for Bowerman Track Club used to be cool now its embarrassing
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Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
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2024 College Track & Field Open Coaching Positions Discussion