Upper/Lower ends of Z2
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Moderators: k9car363, alicefoeller | Reply |
2016-02-12 1:35 PM |
DC | Subject: Upper/Lower ends of Z2 My Z2 is 145 to 155. On the treadmill, I can feel the difference in effort and speed (7:30 to 7:00). Any benefit to staying in the upper end? |
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2016-02-12 6:44 PM in reply to: 0 |
538 Brooklyn, New York | Subject: RE: Upper/Lower ends of Z2 Wouldn't it depend on what the workout is planned to do or be? And for how long as well? For me to consider anything a pure recovery easy longer run it needs to be under about 75-78%. I also am low mileage and sprint race focused so most of my work is in upper ranges of training zones/paces. I am curious what the commentary will be from the longer distance folks. Does 7:00 pace consistently pull your heart rate out of zone 2? Or does it just keep you in the top end of that zone? Referencing VDOTs the upper end is that cusp between Easy pace and a Marathon type pace. Edited by TJHammer 2016-02-12 6:50 PM |
2016-02-12 8:11 PM in reply to: TJHammer |
Master 8247 Eugene, Oregon | Subject: RE: Upper/Lower ends of Z2 For me it is very, vey dependent on things like the temperature and how well-rested I am. If it's a cool day, even low Z2 actually feels like I'm moving along at a good clip, just a notch below tempo effort, and high Z2 feels like tempo. (I set my zones during a hot, humid 5K, which might have something to do with that.) On a hot, humid day, I feel like I could get into Z2 just walking down the street to get groceries! If I try to hit upper Z2 when I'm fresh, earlier in a workout, and it's not too hot, it's basically a tempo effort. But toward the end of a long run or especially a long brick (when, by definition, it's much later in the morning and I'm much more fatigued), pretty much any forward running motion will get me into upper Z2. So for me at least it's hard to peg lower or upper Z2 as a particular level of effort--really depends on the context. I don't know--maybe it has to do with establishing zones in a hot race and training in the past few weeks in cooler weather. If I use my current numbers, the cusp between "easy" and "marathon" pace actually feels more like the upper end of Z1. |
2016-02-12 8:50 PM in reply to: TJHammer |
Master 10208 Northern IL | Subject: RE: Upper/Lower ends of Z2 Originally posted by TJHammer Wouldn't it depend on what the workout is planned to do or be? Yes, zones are more descriptive than prescriptive, though have been used for the latter.
And for how long as well? For me to consider anything a pure recovery easy longer run it needs to be under about 75-78%. I also am low mileage and sprint race focused so most of my work is in upper ranges of training zones/paces. I am curious what the commentary will be from the longer distance folks. Does 7:00 pace consistently pull your heart rate out of zone 2? Or does it just keep you in the top end of that zone? Referencing VDOTs the upper end is that cusp between Easy pace and a Marathon type pace. "Recovery" and "longer" don't really go together for anyone. "Recovery" and "run" don't really go together for a lot of people. Need to have a lot of miles on before it's really recovery as opposed to easy. |
2016-02-13 12:58 AM in reply to: Porfirio |
47 | Subject: RE: Upper/Lower ends of Z2 Are we talking Friel zones here? Provided that your zones are set correctly, I don't really think there's a huge extra benefit in staying near the upper end, unless your a long-distance guy for whom zone 2 might be race-pace. In that case, there is probably a benefit in, within reason, staying closer to the upper end on your long runs. Otherwise, zone 2 is still some way off from your LT, so not much in way of physiological difference between the two ends. The way I do it (my focus is on shorter distances) is combine the heart rate with RPE. If on the day I feel my RPE is where it should be as soon as I hit the lower end, then I stay there.
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2016-02-13 9:15 AM in reply to: brigby1 |
538 Brooklyn, New York | Subject: RE: Upper/Lower ends of Z2
And for how long as well? For me to consider anything a pure recovery easy longer run it needs to be under about 75-78%. I also am low mileage and sprint race focused so most of my work is in upper ranges of training zones/paces. I am curious what the commentary will be from the longer distance folks. Does 7:00 pace consistently pull your heart rate out of zone 2? Or does it just keep you in the top end of that zone? Referencing VDOTs the upper end is that cusp between Easy pace and a Marathon type pace. "Recovery" and "longer" don't really go together for anyone. "Recovery" and "run" don't really go together for a lot of people. Need to have a lot of miles on before it's really recovery as opposed to easy. Thanks, that's a great clarification and is definitely the case with me, I should've known better to have said it that way |
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