Master Your Heart Rate Zones

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To effectively train in heart rate zones, calculate your maximum heart rate and determine your zones. For Zone Two, multiply your max heart rate by 0.6 and 0.7 to establish your target range, and use wearables to monitor your heart rate during workouts. Utilize the 'talk test' to gauge exertion by assessing your breathing and physical response. Similarly, for Zone Five, multiply your max heart rate by 0.85 to identify the target for high-intensity intervals. Focus on work-to-rest ratios, particularly during structured intervals of varying durations, to maximize training effectiveness.

Episode #279. You've heard a lot about the benefits of Zone 2 training, but how do you actually fit it into your busy schedule? Join me as I sit down with exercise physiologist Drew Harrisberg to dive into the practical aspects of implementing Zone 2 training.

Drew brings both professional insight and personal experience to help you understand how to optimise your training zones for long-term health benefits. Tune in to learn how to get the most out of your workouts, backed by science and sprinkled with good laughs.

Specifically, we discuss:

Intro (00:00)
Drew's Insights on Training Regimens (06:52)
Deep Dive with Inigo: Exploring Zone 2 Training (09:01)
The Importance of Mitochondrial Function in Workout Planning (22:38)
Do You Really Need 300 Minutes in Zone 2? (23:56)
Discovering the Ideal Cardio Protocol (31:10)
Cardio Strategies on Social Media: Are They Effective? (40:51)
Methods to Accurately Measure Your Maximum Heart Rate (46:34)
The Perfect Cardio Routine: Part II (50:46)
Unveiling the Truth: Latest Research on the Fat-Burning Zone (1:02:40)
Dad Joke of the Week (1:13:48)
Navigating Science-Backed Information on Social Media Platforms (1:15:02)
Shedding Light on Visceral Fat and Its Implications (1:19:14)
Tailored Diets: Are They the Answer to Individualised Nutrition? (1:26:08)
The Controversy Surrounding Seed Oils (1:33:02)
Outro (1:36:56)

To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. He also has a training program to put many of the principles discussed today and in previous episodes into practice. Find Drew’s many previous episodes on *The Proof* website.

Make sure to check out the full show notes, where you’ll find additional insights, guidance on calculating your max heart rate and zones, and a three-day a week training program.

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Enjoy, friends.

Simon

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

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