Zone 2 Training

[mtwarden]

After long mountain races you really want to just sit on the coach and lick your wounds, BUT 2-3 easy miles for a couple of days seems to significantly decrease soreness and facilitate recovery

 

[P Carter]

This is anecdotal, but I've done enough of these to be convinced. After a long trail run (20miles with 4-5k vert), I'll stay "on my feet" the rest of the day, walking up to another 4 miles as I go about chores, etc. I feel much better the following day than if I was lethargic after that hard workout.

Agree—if you eat 400 calories per hour during, and spend the rest of the day active, it’s a wholly different experience than eating <200 calories per hour and sitting on the couch after…

 

[plebe]

Simple formulas to get a good idea of the upper limit of zone 2:

MAF formula:

180- Age

Nose breathing test:
The max heart rate you can sustain for many minutes while breathing with only your nose.

I can nose breath exercising for an hour and more at 25-30bpm over my MAF number.

Anyone else have this problem?

Should I stick to MAF, or go with perceived effort (nose breathing/conversational output)? Or is lactate testing my only recourse?

 

[BBob]

I can nose breath exercising for an hour and more at 25-30bpm over my MAF number.

Anyone else have this problem?

Should I stick to MAF, or go with perceived effort (nose breathing/conversational output)? Or is lactate testing my only recourse?

That MAF formula is unreliable. I'm higher by 15BPM than the formula suggests. As you get fitter the number can climb even higher. Maffetone I believe only intended that number to be a starting point for self testing. Many years since I read his stuff but that's what I recall. I'd stick with the conversation test. If you do lab test make sure you ask for your aerobic as well as your lactate threshold.

 

[Cactus kid]

I can nose breath exercising for an hour and more at 25-30bpm over my MAF number.

Anyone else have this problem?

Should I stick to MAF, or go with perceived effort (nose breathing/conversational output)? Or is lactate testing my only recourse?

@BBob is correct in the MAF being a rough starting point. On a population level, MAF is accurate. On an individual it leaves a lot to desire.

The perceived effort it’s the metric I use. I’ve never had a lab test, but it is the gold standard.