Apparently I suck at zone 2

[alanaspapa]

@aachen_hexagon I am a former marathon runner and it took me years to figure out how to sustain a run in zone 2. It takes time to figure out your pace for zone 2 because it is much, much slower than you think. When I switched from my main sport being marathons to CrossFit and I started actually trying to run in zone 2, I would keep my watch on the heart rate screen so I could pace off of that. I would suggest giving that a try; don't run to pace, just your heart rate. It will be slow and that is the point. My marathon pace was 7:57/mile, which I can still do just not for a full marathon, and my zone 2 pace is about 10:45/mile.

 

[falak7845]

@alanaspapa Wow so I really need to slow down my run pace!

 

[akajshdj]

@aachen_hexagon Maybe your max heart rate is higher than you think? Or the monitor is off

 

[aspiringeducator]

@aachen_hexagon You need to slow way down. The easiest way to Zone 2 for people who just want Zone 2 benefit is a stationary bike.

Running is strenuous for most people who don’t do it a lot. You’re bigger, too, so just by that it will be more strenuous.

You need super flat ground, and if not then prepare to fast walk a lot of hills. It shouldn’t feel taxing at all. It’s your “steady state” cardio like your all day gear. And I mean all day. Like if you were stuck in the wild with days of travel to get out you’d preserve energy, right? But you’d move toward your goal consistently. That’s the gear.

When I started Zone 2 as a runner I was running like 12 minute miles. It was crazy how slow I had to go.

 

[ruthilita]

@aspiringeducator What is the benefit of zone two? I’m new to hearing this for crossfit

 

[richardsonmommy5]

@aachen_hexagon If you can breathe through your nose or talk in full sentences you're in a good zone 2 area. Try that! Watches are finicky

 

[aachen_hexagon]

@richardsonmommy5 I can't do either, I'm confident I'm in zone 4. I guess I wasn't clear and updated my question. The crux would be, I getting the same benefits from an hour of zone 4 vs an hour or zone 2 or part of the magic of zone 2 that I can use it complimentary to all the other stuff I do as opposed to zone 4 which is more of a replacement?

 

[vasofragil]

@aachen_hexagon No running an hour at zone 4 is not the same as zone 2. Slow down

 

[richardsonmommy5]

@aachen_hexagon I guess boiling it down to are you moving or not I would say yeah you're getting an hour of aerobic work

 

[nedi]

@aachen_hexagon Zone 2 versus Zone 4 leverage different energy pathways. Running a 10k in either is certainly better than not doing one at all, but they will have different effects on you physiologically.

More details here https://www.trainingpeaks.com/blog/zone-2-training-for-endurance-athletes/

 

[ttryl09]

@aachen_hexagon I agree about watches being finicky. I'm all over the place when I'm running, and sometimes I have to chalk it up to the sweat and the bouncing. Even if I run super slowly and barely break out of a jog, it still tells me I'm in 3-4. If I'm running a steady, pace, it almost always tells me I'm holding at zone 4. Basically, what everyone else said: if you're comfortably going out and running for an hour (and you don't want to die at the end), then you're fine. If you're collapsing into a pile at the end of the trail, then you probably need to dial it back.

 

[lildebbie1970]

@aachen_hexagon You need to do whatever it takes to stay in zone 2. It’s gonna be slow you might be tempted to run faster, don’t do it. Even if you need to walk and you’re in zone 2, just do that

 

[anon103]

@aachen_hexagon If you're spending an hour in "zone 4", it's not your zone 4. Calibrate your zones to your actual max HR.

To be clear, I'm not saying the HR data is wrong, I'm saying the zone numbers are meant for someone else and you need to customize them to yourself. For example, I'm 43 and so my max "should" be 177. In reality I reach 185 easily and my max is somewhere around 200. Default settings for most wearables give me a similar experience as you--they'll say I'm in "zone 4" when I'm really in my zone 2.

What's the highest HR you've ever seen on your monitor? Go into the settings of your HR app/device and see what it has your max HR set at. I bet there's a big difference between those numbers.

ETA: to answer your bottom-line question, if you are actually in something like zone 3 for an hour, the benefits of that will largely overlap with zone 2 benefits but incur some more fatigue. Better to get into a true zone 2 if you can, but it's not like you're completely wasting your time or anything.

 

[mahk]

@anon103 That's not true, i spent 2h in zone 4 during my half marathon.

Max HR 197bpm, rest HR 52 bpm.

Run average 172 bpm, took with a garmin hrm pro plus

 

[anon103]

@mahk On race day, if you're really pushing yourself, yeah mid to top of z4 is appropriate for most of the latter half of the run. My numbers are similar to yours for the last time I did a half marathon I was well trained for. I think average was in the low 180s.

But for somebody who's going out for "an hour run" and that's just part of their normal training? It's a lot less likely that's a real z4.

 

[romania_77]

@aachen_hexagon I have the same issue. I think it's partly our size. I'm 6'4" 225 and my hr will not stay in zone 2 when I run. However, if I ride a bike I can get to zone 2 and stay there for long periods. My theory is I am not supporting my bodyweight on the bike the way I am when I run so my hr doesn't need to pump as hard.