Why Can't You Stay In Zone 2? | GTN Coach's Corner

Sticking to zone 2 during your training can be a real challenge, do you have any tips or advice for staying within the heart rate zone? ❤💬#gtncoachescorner

I can't understate how INSANELY HELPFUL this was for me! Training for my first half marathon as a relatively new runner who has never done a race. Not looking to win, but to finish and be proud of it. Thank you!

Thank you so much for addressing all those zone 2 questions!!! Greatly appreciated!

Thanks for the answer on the z2/z3 question, I've been wondering about it too and the same answer seemed logical and that's what I've been keeping at too, nice to hear the clarification/reassurance!

Thank you so much for addressing all those zone 2 question? greatly appreciated

Great video guys. Quick bit to add for anyone struggling like above. For YEARS I read my Garmin's (watch) optical HR data. It gave me information like many of the questions above - sudden spikes in HR, Z4 HR on easy long runs etc, etc. I doubted it early on, but when I borrowed a friends Garmin it gave me the same data. I eventually gave up reading it and just though I was a freak who could have a full conversation with a HR of 205. Under advice of a friend a couple of months ago I invested in a chest strap, this has completely changed the game and now the data is what you would expect. Moral of the story being just because data is generated, it doesn't necessarily mean it is right. And I would personally advise those asking the questions above, that if they think that it must be wrong, to maybe try a different way of measuring HR.

Thank you so much for addressing all those zone questions greatly appreciated

One important thing is that Garmin's Zone 3 ("Aerobic") is actually Z2 as defined by other people. Zone 2 is "Easy" for Garmin, which is like Z1

I had the same problem with zone 2 training when I started running. I was just so out of shape, but also, I was just not efficient with my running either, having previously done any sort of athletic activity over 19 years earlier. I do occasionally drift over to zone 3 these days as well, but now it's more about the legs feeling so good that you accidentally run too fast and don't realize it. Anyways, what helped me back then was actually cycling. It was much easier for me to stay in zone 2 while cycling (just avoid huge hills) and it helped me build that base. Also, just patience. When you run enough, you'll automatically get more efficient at it eventually and your heart rate will not jump up so easily. This obviously applies to beginners only. If you've trained a long time and still can't stay in zone 2, your zones are probably wrong. Or you wear too much clothers and overheat. Or you've overtrained. Or like others here have commented, it's just way too hot outside, but being from Finland, I have no idea about that. 😅

RPE is an even better gauge for Zone 2 training. Just run easy, breathing controlled, being able to hold a conversation. Heart rate can be influenced by so many factors it can serve as a guideline, but not a strict rule.

Usually, a main reason why we can't stay in the zone 2 is because our zones are all wrong. On Garmin, I use LT% rather than max HR to define my zones which seems to be working quite well for me and now easy runs stay in zone 2 (or in Stryd power zone 1). Although, nowadays I don't train much by HR but mostly use RPE + rPWR. I do look at the HR and if all zones are set correctly it's possible to see some correlation between metrics. Another HR zones issue indicating that zones are all wrong is during racing. If the entire race is anaerobic (maximum, whatever Garmin calls it) then obviously this isn't right either. That's why I prefer to run by rPWR because it's probably best way to quantify RPE in the real-time.

Would love to hear your thoughts on the pros and cons of different tri-training apps including Humango, Mottiv, Garmin, and Wahoo. Thanks!

hank you so much for addressing all those zone 2 questions!!! Greatly appreciated!

Thank you so much for addressing all those zone 2 question ❓ greatly appreciated

In Texas it's regularly 90-105 degrees Fahrenheit with high humidity so running outside in zone 2 is very very difficult unless you get outside super early (like before sunrise). The question about someone's heart rate creeping up over longer durations is very real for me. Treadmill workouts are mandatory for not only zone 2 runs but also intervals if you're hoping to get a solid workout for your muscles in addition to your heart. Just a couple thoughts from across the pond!

Oh, and also, something people may not realize (I didn't, when I started), but if your heart rate is almost immediately in zone 2 when you start the run, you are going too fast. For me, it takes 10-15 minutes for my heart to kind of get used to the run, and settle at the level it then stays at for the rest of the run. So for the first 1K my heart rate will be at zone 1, sometimes even the second km. That was one mistake I used to make on easy runs is just starting too fast.

Great timing with this video ☺️ I just had my vo2 max measured and hr zones set and I do find running in zone 2 really hard... which is ironic as it should be easy running 😂 Thank you for your advice 😊

May have something to do with how one calculates Z2. I use heart rate reserve because other calculations just seemed silly low. I'm not too dogmatic because I'm never really sure about either my base rate or my max. I find it a useful tool though.

This video actually addresses many of my most burning questions. So, #gtncoachescorner, this comment turned out not being a question. Instead, it is a thank you for the great content and giving us great advice on how to not get lost in watch metrics and lose running joy.

Thank you so much for addressing all those zone 2question greatly appreciated