Zone 2 Basics: How to Build Your Aerobic Base + Get Faster By Slowing Down (MAF Method)

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The basics of zone 2 training for running, cycling, triathlon and beyond. How to build your aerobic base, use the MAF method to calculate your heart rate, get faster by slowing down, and burn fat as a fuel source.

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⬇️ ZONE 2 TRAINING GUIDE: https://www.heromovement.net/blog/zone2-training/
❓ZONE 2 FAQS: https://youtu.be/PsbI857XzqA
🏃Z2 Running Alternatives: https://youtu.be/jPg4XiQIXm0

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Comments

Luke Jones / Hero Movement says:

Already incorporate Z2 training or have any questions? Let me know down here!

Leif Lalabalavu says:

Im 33 years old and I need to walk to get to my Zone 2 heart rate but have already seen a difference.
When I started, my fast walk (5km treadmill speed) would make my HR go into the 140bpm but now, that same speed I’m 125-130pm which is zone 2.

Hopefully I can one day run at these heart rates

Time Sink says:

Would rucking be zone 2?

Skip Brewer says:

Anyone got a good solution to track it without having to check a watch every 30 seconds?

cliff cox says:

I have a question.. As you're training Z2 and get stronger, …. should you increase your Z2 power past your formal zone 2 to "raise the bar".. Say for instance, if your Z2 max is 180 watts, and you feel much stronger, should you then ride 185 or 190 w to accomodate your increased fitness? Cause if you do get more fit and still ride Z2, it will kind of be riding low Z2 or even Z1

Sir L says:

For some reason I thought 80% MHR is Zone 2. But I look at Polar for example, their Zone 2 is 60-70%. I can say I’ve been jogging about an hour every other day and I feel my lactate builds around 81% of my MHR. Like if I go above 80% I get fatigued quickly. So idk.. feels like my Zone 2 is 80% max, even though Polar displays it as 70%. What do you think?

Jim khana says:

YOU RUN LIKE A FORREST IMP.

somethingsomethingsomething darkside says:

Great vid. Ive been doing zone 2 (technically zone 3 using the 5 zone garmin model) for only about a week and a half now, doing 1 hr every second day and already my pace is improving while maintaining the same HR. Great stuff. I also have a few mates at work who are weapon runners who swear by it.

Cracked says:

I'm all for z2 training, and lots of it but MAF method is complete bullshit. 180 – my age puts me at a threshold HR.

Thomas Howlin says:

Great job, thank you !

Qjruichi says:

5:00 is 180 minus age really where zone 2 lies?

e.g. 180 – 28.= 152

Is my zone 2 really = ±152 bpm?

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