Slow running Rowing Cycling Swimming Walking For beginners, the blue heart rate zone is where they should train the most. For runners, this is traditionally the zone for your long runs. But even for advanced users, at least one long session per week in this area is recommended, lasting an...
In the past, you may have heard praise about maxing out your heart rate for long periods of time, but this is arunning myth. In fact, if goingabove your maximum heart rate for too longcauses you symptoms like nausea and chest pain, you should slow down. Advertisement Warning Stop exercis...
Frequency is easy to understand: it’s how many times you exercise per period of time, for example per week. Duration is simple too: it’s how long you exercise at a time, usually counted in minutes. Intensity is a bit more complicated – and that’s where the heart rate zones come ...
Simply put, zone 2 running is an “easy” run. You can talk during the run, you can breathe through your nose during the run. It is a pace that is slow enough to allow you to stay in your Zone 2 heart rate target zone. If you live in a hilly area, you may find that you nee...
Before calculating your heart rate zones (HR zones), you need to determine your lactate threshold heart rate (LTHR). It is the heart rate at which increased blood acidification occurs in your body. You can only cross this threshold for short intervals; prolonged training above LTHR decreases yo...
Long, Slow Distance (LSD) Training Engage in extended, low-intensity sessions to build endurance. Activities like long runs, bike rides, or swims are ideal for Zone 2 training. Heart Rate Monitoring Utilize heart rate monitors to ensure you stay within the Zone 2 range. This precision allows...
There are two simple, compelling reasons to use a heart-rate monitor: to train and race at the best pace for you. The table below shows you how to find your perfect paces for: (1) the three most important workouts in any training program; and (2) the fou
My goal for this article is that you have a good understanding of how and why to test for heart rate zones, which training zones you should spend the most time in, and to make this a simple process. A definition of Zone 1 is that it's a super easy effort, probably a 4/10 on ...
By regularly exercising in different heart rate zones, you will get the most out of what you put in. By discovering your MHR, you can then work out your personalheart rate zones. These are useful for helping you to understand how different types of exercise have a specific effect on your...
Duration:again, a simple concept. It’s how long you exercise at a time, usually counted in minutes. Intensity:this one is a bit more complicated – and that’s where yourheart rate zonescome in. Your heart rate is one of the best indicators of how hard your body is working during tr...