![]() ![]() ![]() – Zone 2: easy intensity that is within about 60-70 percent of maximum heart rate – Zone 1: very easy intensity that is considered “light exercise” with a heart rate of 50-60 percent of maximum The effort usually corresponds to about 60-70 percent of maximum heart rate. Zone 2 running is best defined as easy running where you’re still able to hold a conversation with a friend. ![]() Let’s get into the weeds, explore the nuance, and discover each shade of gray about zone training. In fact, every zone has a place in a well-designed training program. In fact, a lot of easy running is the key to racing faster and building a strong body that’s resilient against injuries.īut with all this focus on Zone 2, are we ignoring other zones? What about Zone 1? Or what about Zone 3 (which seems to have become the boogeyman of running efforts)? Despite the baggage of Zone 3, and most athletes ignoring Zone 1, these zones still have value. No coach worth her salt will tell runners that easy running isn’t advantageous. Make no mistake: there are great reasons for running most of your mileage at an easy effort around Zone 2. Right now in the fitness community, the hottest topic is Zone 2 training.Įverywhere you look, both coaches and runners are extolling the benefits of running at a Zone 2 effort, while advising runners to be wary of running too hard on easy days. ![]()
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