Zone 2 training

I think the first question is how did you set your heart rate zones? The accuracy of your zones is very important and if you use that 220-age thing it likely won't work for a lot of people. After that, I know a lot of people that do a run walk to stay in zone 2.

I did a treadmill VO2Max test for my cycling to get my zones. I plan to do the same next month for my running zones, and in the meantime I'm using my cycling zones when I run. I figure its better than nothing.

So, that being said. Yes, so slow. Glacially slow. We're talking I have to ride on the trainer to get a real Z2 workout in, because I'm physically incapable of riding outdoors for any significant period of time (what with gentle inclines and all) and remain in Z2. 11.2mph. No joke.
As for running, even my 30 second run/90 second walk puts me out of my estimated Z2. A very brisk walk is about right.
I've done plenty of triathlons, but it would seem I have only ever trained in the grey zone, and never really built my aerobic engine. It really sucks. It isn't fun right now. However, even in just a few months, I am starting to see small gains. When I first got my zones, the bike rides were in the low 10mph range. I will stay the course and report back.
The hardest part has been finding workout friends that are my speed twin. I do some creative stuff, like ride my bike alongside my friend while she runs. Or maybe she'll do an easy Z1 run for her, but for me that day its some Z4 intervals. Check the ego and trust the process. And find amazing friends to keep it fun while you put in the work.

I also dont know how accurate my heart rate monitor is. I am just using the one on my watch which takes your pulse on your wrist and I have read that they are not always that accurate. I have ordered a chest strap monitor that I can sync with my watch so I am looking forward to see the difference when I get that.

Edited by TRIMAN413 2019-03-15 12:36 PM

Well I have not done a VO2Max test, but I also don't use the 220-age thing. I actually plugged my info into my TomTom watch and am using what they came up with for me. Now how accurate it is I honestly don't know.

I probably really need to do some more research on heart rate training. Right now I am in a base building phase. I dont know when i should start do interval training.

Thank you!! I will work on attaining both of these and go from there.

Sound pretty typical first time training with HR.

Most athletes start with a very small spectrum of HR zones since they only trained at one effort. That effort being the best they could manage for a period of time or distance. Over time you will get faster, but you won't be able to function outside that gray area (Z2, Z4, Z5) very well. Hence having a hard time staying in Z2.

Stick with it. Try to jog as slow as you can to avoid walking if that's an issue.

Key is that hard days are HARD, and easy days are EASY. If you work in the middle all the time, you won't make fitness gains that will help you in races.