How Low Hard Rate Training Can Help You Improve Aerobic Performance

Many athletes have to slow down their pace significantly with low hard rate, especially if there's hills involved. Slow down and you might start noticing that even walking can bring you aerobic benefits. On my podcast, the extra mile show, this often comes up as well about the importance of walking and slowing down.

Transcript

chevron_right

Play full episode

chevron_right

Transcript

Episode notes

Low heart rate training can work well for athletes of all levels (and ages), from beginners to advanced. In the episode we take a deep dive into Low Heart Rate Training with a detailed guide and cover:

1. What is low heart rate training? / Why?

2. How to train with a low heart rate?

3. How to overcome frustrations / challenges with low HR training?

4. The 10 common mistakes with low HR training

5. How much zone 2 training is right for you?

6. When and how to add speedwork?

This episode is also available as full video here: https://youtu.be/taO8kKsx448

This is going to be a different episode than normal and I honestly don’t know if this episode is going to work well in audio format. Let me explain. Recently I (Floris Gierman) recorded a 35 minute video of a low heart rate training guide. The only thing is that I recorded this video, while running a sub 3 hour marathon on a running track.

I did use an external mic, however you do hear me huffing and puffing from time to time, because I’m running an average pace of 6:45 min / mile, so 4:12 min / km for 26.2 miles / 42.2km.

Before we start this episode, two comments:

This podcast episode is also available as a full video with some graphics on my YT channel: https://youtu.be/taO8kKsx448

Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe

LINKS AND TOOLS MENTIONED:

► My Strava from this run: https://www.strava.com/activities/9029158789

► Extramilest Show Podcast - https://extramilest.com/podcast/

► MAF 180 formula: https://philmaffetone.com/180-formula/

► HR Training Zone Calculator: https://bit.ly/hr-calculator

► Talk Test: https://youtu.be/AoB2AMUq8Wg

► Lactate Testing: https://bit.ly/3WAbI5z

► Personal Best Training Program: https://www.pbprogram.com

► 25 Tips from the Extramilest Run Community: https://youtu.be/lbCO0zlUPkE