Decoding Heart Rate Training Zones

In our second episode, we discuss Zone Two training! Zone 2 running is very popular right now - so what exactly is it?

We take a deep dive into zone 2 training, including:

- the science of zone 2 training

- how to implement zone 2 training into your running

- factors affecting your heart rate on runs

- heart rate training for runners and how to calculate your heart rate zones

Lactate Threshold/Friel Method:

For this method, run a 30 minute time trial (as far as you can in 30 min!) after warming up. Wear a chest strap to record your heart rate. Your average heart rate in the final 20 minutes is your lactate threshold heart rate (LTHR). 

• Zone 1: Less than 80% of LTHR
• Z2: 80–88% of LTHR
• Z3: 89–95% of LTHR
• Z4: 96–99% of LTHR
• Z5: 101%+ of LTHR

Seiler Method: 

• Zone 1: 55-72% MHR
• Z2: 72-82% MHR
• Z3: 82-87% MHR
• Z4: 87-92% MHR
• Z5: 93-100% MHR

Polar Method: 

• Zone 1: 50-60% MHR
• Z2: 61-70% MHR
• Z3: 71-80% MHR
• Z4: 81-93% MHR
• Z5: 94-100% MHR

Laura and Amanda bring over 20 years of coaching experience and expertise shared in thousands of articles, with the goal of helping you train smarter, not harder.

You can contact us with questions, listener comments, or topics for future episodes at:

@runtothefinish

@lauranorrisrunning

email: podtreadlightly@gmail.com