Zone 2 Myths, Heart Rate vs. Effort, Heat Training, and Zone 3 with Brady Holmer

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Jun 20, 2024

Brady Holmer, a science writer and endurance athlete, discusses heart rate zones in running, RPE, 80/20 rule, Zone 2 benefits, Zone 3 training complexities, running in hot weather, heat acclimation, and optimal running paces on this informative episode.

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ANECDOTE

Summer Running Experience

Brady shares his experience running in Texas summer heat, where he often sees heart rates 15-20 beats higher than usual. This often leads to higher cardiovascular drift during runs.

INSIGHT

Zones and Heart Rate Dynamics

Heart rate zones are flexible and can change daily based on various factors, including hydration and stress levels. Runners should not rigidly adhere to heart rate zones.

INSIGHT

Impact of Training Volume

The distribution of training intensity should vary based on overall training volume. Lower weekly volumes may require more high-intensity workouts to see benefits.

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Brady Holmer knows a lot about running and a lot about science: a perfect combo for a conversation on the show.

Brady is a lifelong endurance athlete who competed in cross country and track at the collegiate level. He currently works as a science writer and researcher, holding a Master’s degree in human performance. He also recently ran his PR in the marathon: a 2:37.

In this episode, Brady and I talk about:

The flexibility of heart rate zones and their impact on training adaptations
Physiology is constantly fluctuating: zones aren’t static
RPE (rating of perceived exertion) is a valuable metric for runners
The 80/20 rule of running: 80% lower intensity and 20% higher
Benefits and nuance of Zone 2, Zone 3, and Zone 4
Zone 3 training is complicated, but not pointless
When to ignore heart rate during runs
Maintaining intensity during hot weather
Running in summer heat leading to higher heart rates and increased cardiovascular drift
Heat acclimation and its benefits for runners (and also cooler weather benefits)
Bike intervals for adaptations and injury prevention
Finding optimal running paces

You know that friend you have who won’t stop talking about Zone 2? Send them this episode now.

Links & Resources from the Show:

Brady on Twitter/X
Brady on Instagram
Brady’s Substack
VO2 Max Essentials Book
Get the free injury prevention email series.

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Thank you to 2Before!

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Thank you to 2Before for supporting Strength Running!

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