Struggling to Stay in Zone 2? This Personalized Approach May Help
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5 ways to check you are running in Zone 2 (Z2) 1. Lab testing: The most scientific way to ensure you run in Z2 is to get a lab test done and keep your lactate below 2 millimole per litre. 2. Heart Rate. I know lab testing is not really practical for most people, so my next suggestion is using a HRM ( my favorite is the Coros Pace 3 with optical arm band). Aim to stay around 65-75% of max HR. If your fitness improves your HR stays around the same rate, but your pace gradually gets faster. 3. PACE
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5 ways to check you are running in Zone 2 (Z2) 1. Lab testing: The most scientific way to ensure you run in Z2 is to get a lab test done and keep your lactate below 2 millimole per litre. 2. Heart Rate. I know lab testing is not really practical for most people, so my next suggestion is using a HRM ( my favorite is the Coros Pace 3 with optical arm band). Aim to stay around 65-75% of max HR. If your fitness improves your HR stays around the same rate, but your pace gradually gets faster. 3. PACE
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Zone 2 isn’t a myth. But the obsession with it can be misleading — especially with how overhyped it’s become online. Zone 2 is simply easy aerobic running — well below your lactate threshold (it’s called Zone 2 because it sits in your second heart rate zone). At this intensity your body adapts, increasing mitochondrial density, improving fat oxidation, and strengthens your aerobic base. That’s the physiology behind it. But here’s what often gets missed: • Most heart rate zones are estimates and
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