How to Calculate Your Training Zone

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

► Marathon pace wristband creator: https://bit.ly/3RVu51w 

GEAR USED: 

► Gel PF 30 - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10) 

► Gel PF 30 Caffeine - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10) 

► Shoes - Nike Air Zoom Alphafly Next % Flyknit - https://amzn.to/3HILKIC 

► Shorts - PATH projects Graves PX 7” Shorts - https://pathprojects.com/graves 

► Liner - PATH projects Lynx PD 8” - https://bit.ly/3VimixU 

► Shirt - PATH projects Andes Ad Tank - https://bit.ly/3yts9qn 

► Hat - Muir Cap - https://bit.ly/3L3foqa 

► Watch 1 - COROS APEX PRO 2 - https://amzn.to/3Wle4Vo 

► Heart Rate Monitor - Garmin HRM Pro - https://amzn.to/3MmJw1I 

► COROS POD 2 - https://amzn.to/3uVcwFV 

► NutriSense Continuous Blood Glucose Monitor CGM - https://bit.ly/3Xebylh 

► Camera - Go Pro 11 - https://amzn.to/3FZfCiw 

► Mic - Go Pro Media Mod - https://amzn.to/3vBTxAs 

YOU CAN FIND ME, FLORIS GIERMAN HERE: 

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

► Website: https://extramilest.com 

► Strava: https://www.strava.com/athletes/1329785 

► Instagram: https://www.instagram.com/florisgierman 

► Podcast: https://extramilest.com/podcast 

► YouTube: https://bit.ly/Flo-YT

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