Zone 2 Training

[Matt G.]

I think I may be suffering from ADS. For last 2 or 3 years I been doing mtntough and then my runs were typical at the high zone 3. I don't think my issue is severe, as I can go for light jogs and sit at 135 bps. I been trying to have that hybrid mindset and full body functionality.

A few questions, should I completely stay away from hit workouts for now and vo2 max and hill sprints? Or is it OK to keep 1 of those per week?

When working on base zone 2 runs, dies it matter where I sit in the zone or should I sku towards the bottom.

Garmin watch training has my range set between 126 and 150 bpm. TIA

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[dwhite0622]

I think I may be suffering from ADS. For last 2 or 3 years I been doing mtntough and then my runs were typical at the high zone 3. I don't think my issue is severe, as I can go for light jogs and sit at 135 bps. I been trying to have that hybrid mindset and full body functionality.

A few questions, should I completely stay away from hit workouts for now and vo2 max and hill sprints? Or is it OK to keep 1 of those per week?

When working on base zone 2 runs, dies it matter where I sit in the zone or should I sku towards the bottom.

Garmin watch training has my range set between 126 and 150 bpm. TIA

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It’s worth it to do an aerobic threshold and an anaerobic threshold test to see where you’re at. If the gradient between them is 10% or less, you could benefit from threshold work and sprints. If it’s greater than 10%, it would be worth it to spend a block in Z2. Here’s a helpful article from uphill athlete on the subject.

Aerobic Self-Assessment for Mountain Athletes

Aerobic and Anaerobic Threshold self-assessment is important for all mountain athletes—to correctly define training intensities for different workouts.

uphillathlete.com

 

[P Carter]

I think I may be suffering from ADS. For last 2 or 3 years I been doing mtntough and then my runs were typical at the high zone 3. I don't think my issue is severe, as I can go for light jogs and sit at 135 bps. I been trying to have that hybrid mindset and full body functionality.

A few questions, should I completely stay away from hit workouts for now and vo2 max and hill sprints? Or is it OK to keep 1 of those per week?

When working on base zone 2 runs, dies it matter where I sit in the zone or should I sku towards the bottom.

Garmin watch training has my range set between 126 and 150 bpm. TIA

Sent from my SM-S921U using Tapatalk

Everything is on a spectrum. I don’t think one high-intensity session a week “matters,” in the big picture. But overall you ll get “better results” if you focus on one thing at a time. (I use these in quotes because goals are so different…surely there’s an optimal way to train but we’re not Olympic athletes here.) I suppose id say: if you like one high intensity session, keep it, but if you want to replace it with a longer slower run for, say, 6-8 weeks, that would be best for working on z2. Then add it back in.

I also don’t think it much matters whether you’re at the bottom of z2 or towards the top. The zones aren’t like light switches, but rather a gradual scaling up of the relative percentages of each energy system being used. I’d say maybe start at low zone 2 and your heart rate will float towards the top during the run.

 

[Marbles]

Good podcast.

All About Zone 2 And Aerobic Base Training

Join coaches Scott Johnston and Maya Seckinger for a deep dive into the history, evolution, and modern applications of aerobic base training. Learn about the theory and importance of training aerobic metabolism and how you can individualize your own training to meet your endurance goals. Stay...

evokeendurance.com

I like the term aerobic base better than zone 2, especially as I understand the concept better.

Back in November I found I had a 20% spread between my AeT and AnT, I also ran very slow which is the story of my life.

I'm still slow, but at my prior AeT I have shaved 2-3 minutes off my pace (min/mile) and when I retest yesterday my Aet is now 10% of my ANT, aerobic base building works, and I have more to go.

This is based on treadmill drift tests.

It is not however completely zone 2, need some zone 1 and spice it with a small amout of zone 3 (less that 5 % of weekly volume).

 

[MountainTracker]

I have pretty much finished reading “The Uphill Athlete”. I’m starting to put what I have learned into practice doing extremely slow runs like 15 min miles, so slow haha.

I need to get some kind of heart monitor i think to make sure I’m not going too hard.


Glad this thread is here. If anyone has pointers please share.


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[P Carter]

I have pretty much finished reading “The Uphill Athlete”. I’m starting to put what I have learned into practice doing extremely slow runs like 15 min miles, so slow haha.

I need to get some kind of heart monitor i think to make sure I’m not going too hard.


Glad this thread is here. If anyone has pointers please share.


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A heart rate monitor is very, very helpful, if not necessary, at first to get a sense of how perceived effort matches to heartrate, and how that varies depending on your overall workload.

I'd suggest getting one of the around-the-arm optical heartrate monitors. They are accurate and easy to use; can go around your forearm or bicep.

The wrist-based monitors on most watches are finicky and inaccurate. (That's been my experience, and I think that's pretty well established overall.) I used a chest strap, but I found it uncomfortable, annoying to put on, and it often malfunctioned in cold weather.

The armstrap monitors are a very good compromise between accuracy and usability.

 

[SteveAndTheCrigBoys]

I have pretty much finished reading “The Uphill Athlete”. I’m starting to put what I have learned into practice doing extremely slow runs like 15 min miles, so slow haha.

I need to get some kind of heart monitor i think to make sure I’m not going too hard.


Glad this thread is here. If anyone has pointers please share.


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I've had the Polar Flow for almost a year. It's worked flawlessly.

I tried jogging as slow as physically possible and it was still Zone 3 for me. Been very interesting to see progress on the treadmill though. Used to be around 2.2 MPH, 12 degree incline to maintain zone 2 for an hour. Now I'm around 2.6 MPH on a 12 degree incline.

Also interesting how food intake plays a role. Fasted, first thing in the morning my heart rate is way slower than if I eat or exercise later in the day.

 

[Wprinkle]

I've had the Polar Flow for almost a year. It's worked flawlessly.

I tried jogging as slow as physically possible and it was still Zone 3 for me. Been very interesting to see progress on the treadmill though. Used to be around 2.2 MPH, 12 degree incline to maintain zone 2 for an hour. Now I'm around 2.6 MPH on a 12 degree incline.

Also interesting how food intake plays a role. Fasted, first thing in the morning my heart rate is way slower than if I eat or exercise later in the day.

Im in my 4th year of "zone" training. So I add muscle from December- March ish.. then try to cut and begin training for the mountains mid june. I have read training for the new alpinism every year for understanding and it helps. First two years I bought and used the hunting training program from Atomic Athlete. It worked very very well. Last year I did a program from UPHILL ATHLETE an acquaintance sent me that he used before screening for a military program. I quickly realized he's 27 and I was 39 and that makes a massive difference lol Im going back to the Atomic Athlete program for my zone 2/ strength and conditioning but will add a lot of weighted lunges and Weighted box step ups. I did buy a heart rate monitor because watches lie.

I'm not sure how old you are or how many "miles" your body has but I have found if I need a day off TAKE IT!! If a program is 6 weeks I plan on 8-9 weeks, recovery weeks are so beneficial. plus some time for when life happens.

I haven't read this entire thread but.. EVERY workout no matter the goal HAS to be structured and contain progressive overload. Everything is quantity over time. If I can work out 6 days a week for an hour, because I am not sore and my body is recovered that is better than 4 days a week for hours but your body never fully recovers and you are constantly sore.

 

[Justin (Raz) Rasmussen]

So I have been building my aerobic base all through winter mostly with 45-hour long daily walks at as fast as I can walk. Along with 3 days a week of weights 30-45 min. Got out for my first hike in the mountains a few days ago and dang what a difference. Walking to places i've hunted before to set up some trail cameras was a breeze compared to previous years. Felt great the next day, none of the usual stiff and sore. I'm a believer.

 

[MountainTracker]

I've had the Polar Flow for almost a year. It's worked flawlessly.

I tried jogging as slow as physically possible and it was still Zone 3 for me. Been very interesting to see progress on the treadmill though. Used to be around 2.2 MPH, 12 degree incline to maintain zone 2 for an hour. Now I'm around 2.6 MPH on a 12 degree incline.

Also interesting how food intake plays a role. Fasted, first thing in the morning my heart rate is way slower than if I eat or exercise later in the day.

I was looking at the Coros Pace 3 for a heart rate monitor, but as mentioned the band would be more accurate.

Not sure if the Polar Flow links up to the Coros. I will need to do some research.

In the past for training I’d grab my pack put anywhere from 25-45 lbs in it and get on the stair stepper. I know for a fact my heart rate would get up there. I had good results, but noticed when goat hunting after a few days my endurance wasn’t holding, part of that for sure comes from food and rest while in the field. I also over trained during that time and had to rest longer than I wanted before my hunts started.


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[Wprinkle]

I got the garmin heart rate monitor that connects to my watch. Pretty cheap and works very well. If you do get one DO NOT WEAR IT DURING SEX!!! 1 your wife will make fun of you and 2 the resulting heart rate of a 2 min wienering is very embarrassingly low for as hard as you breathe.

 

[MountainTracker]

Any of you doing or have done the uphill athlete online workout plans?

Pros/cons??


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[P Carter]

Any of you doing or have done the uphill athlete online workout plans?

Pros/cons??


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I have the “max vertical” plan. It’s running-focused, not hunting or hiking focused, but it’s great for what I do. You will definitely have to scale the plans—they have tons of volume—and might need to add some strength training. (For example, I added in 2x per week lifting and, towards the season, did weighted pack ME workout instead of running uphill intervals.) if you are willing and able to use your brain to modify the plan, I think they’re a good way to go. At a minimum, they’re a good intro into what a good training week looks like.

 

[MountainTracker]

I have the “max vertical” plan. It’s running-focused, not hunting or hiking focused, but it’s great for what I do. You will definitely have to scale the plans—they have tons of volume—and might need to add some strength training. (For example, I added in 2x per week lifting and, towards the season, did weighted pack ME workout instead of running uphill intervals.) if you are willing and able to use your brain to modify the plan, I think they’re a good way to go. At a minimum, they’re a good intro into what a good training week looks like.

Thanks for the info. I have some free weights and a Tredmill but it only goes up to 10 on incline. I’m running outside right now anyways.

I try to do at least one hike with the family a week. Would you take out that days workout or just keep it?

I’ll also be adding backpacking workouts in at some point.

I think they have a backcountry hunter workout or something like that.

On another note I was looking at the Coros pace 3, anyone have experience with it also using a chest heart monitor?

Thanks


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[mad_angler]

Any of you doing or have done the uphill athlete online workout plans?

Pros/cons??


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I just started a 6 week coached plan from Evoke Endurance.
I ran all spring and ran a half marathon at the end of June. That gave me a pretty good aerobic base.

I have a Wyoming elk hunt in about 12 weeks.
I talked with a coach for quite a while. He has me doing 6 weeks of functional strength and aerobic work. Then, we'll do 6 weeks of muscular endurance work.

I would highly recommend it. For the benefits, it is pretty cheap. And then you get a custom built exactly for your goal and your current fitness.