Zone 2 Training For Beginners & Advanced Athletes
589,903
Published 2023-06-17
Start training with my Personal Best Program: www.pbprogram.com/
Download the Low HR Training Guide PDF for free: extramilest.com/subscribe
Chapters:
0:00 starting in Irvine
1:32: what is low heart rate training?
4:22 how to do low heart rate training?
4:46 nasal breathing
5:28 talk test
6:36 heart rate training zone calculator
7:09 MAF 180 formula
8:21 blood lactate test at medical lab
9:30 the energy gels and salt pills I use
11:10 how to start running with low HR?
11:55 what to expect from low HR training?
13:08 how to overcome doubt with low HR training?
14:32 changing your watch settings
14:47 characteristics of top performers
15:10 it’s ok to run high HR during base building
15:40 common factors that can block your progress
17:10 how much training volume is right for you?
20:17 the shoes I race marathons with
22:03 training guidelines
23:26 what progress to expect with low HR training?
25:28 walking is training!
26:53 when and how to add speedwork?
27:55 mistakes athletes make with high HR runs
28:43 examples of speedwork
30:01 my favorite breathing technique to lower your HR
30:52 finishing my sub 3 marathon strong
33:03 my self made aid station
33:52 final recommendations for low heart rate training
#zone2 #lowheartrate #maffetone
SEE MORE:
► My Strava from this run: www.strava.com/activities/9029158789
LINKS AND TOOLS MENTIONED:
► Extramilest Show Podcast - extramilest.com/podcast/
► MAF 180 formula: philmaffetone.com/180-formula/
► HR Training Zone Calculator: bit.ly/hr-calculator
► Talk Test: • How to find your “Zone 2” without usi...
► Lactate Testing: bit.ly/3WAbI5z
► Personal Best Training Program: www.pbprogram.com/
► 25 Tips from the Extramilest Run Community: • MAF Training and Low Heart Rate Runni...
► Marathon pace wristband creator: bit.ly/3RVu51w
PODCASTS SHOWN:
► Kipchoge's Advice to Race Faster, For Non-Elites: • Kipchoge's Advice to Race Faster, For...
► Frustration MAF training, with Jen and Kathryn: • MAF Training, Frustrations, Challenge...
► Kofuzi on Extramilest Show #33: • Kofuzi on MAF Training, Frustrations ...
► HR Training with Larisa Dannis: • HR Training with Larisa Dannis Extram...
► MAF low HR training with 2:44 marathoner Wissam Kheir: • MAF low heart rate training with 2:44...
GEAR USED:
► Shoes - Nike Air Zoom Alphafly Next % Flyknit - amzn.to/3HILKIC
► Shorts - PATH projects Graves PX 7” Shorts - pathprojects.com/graves
► Liner - PATH projects Lynx PD 8” - bit.ly/3VimixU
► Shirt - PATH projects Andes Ad Tank - bit.ly/3yts9qn
► Hat - Zion Cap - bit.ly/3Pjk5lo
► Gel PF 30 - visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Gel PF 30 Caffeine - visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Watch 1 - COROS APEX PRO 2 - amzn.to/3Wle4Vo
► Watch 2 - COROS APEX PRO - amzn.to/3CPky7W
► Heart Rate Monitor - Garmin HRM Pro - amzn.to/3MmJw1I
► COROS POD 2 - amzn.to/3uVcwFV
► NutriSense Continuous Blood Glucose Monitor CGM - bit.ly/3Xebylh
► Camera - Go Pro 11 - amzn.to/3FZfCiw
► Mic - Go Pro Media Mod - amzn.to/3vBTxAs
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com/
► Website: extramilest.com/
► Strava: www.strava.com/athletes/1329785
► Instagram: www.instagram.com/florisgierman
► Podcast: extramilest.com/podcast
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
Download the Low HR Training Guide PDF for free: extramilest.com/subscribe
All Comments (21)
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🚨BIG GIVEAWAY!! Win a pair of running shoes of your choice (up to $300 value). To enter, subscribe to my YouTube channel and comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by August 31st and contacted from this YouTube channel, not through Telegram or any other channel. 🚨
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Bruh. This guys doing a PowerPoint presentation in his head running 6 minute miles during a marathon.
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just a casual sub 3 HR marathon 😪
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I don’t think you guys understand how insane this is. Bro ran a sub 3 marathon CASUALLY while having a conversation with us the WHOLE TIME.
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I like how you can jog a sub-3 while delivering a lecture on marathon training. Nicely done.
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I have watched this video multiple times while I am training. Today, I broke 17:00 mile. At 50 and obese. Thanks Floris!
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Let me tell you about low HR while I run a sub 3. So badass 🔥🤜🤛 Great content! What a gem ❤
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My biggest takeaway is that with my 9-5 job, I've found that integrating Zone 2 running during lunch hours has become doable and genuinely invigorating. It's a game-changer to complete a run and still feel energetic, rather than being wiped out and needing a nap. This has turned my midday exercise into a productivity boost rather than a drain. Highly recommend this for anyone trying to balance work and fitness!
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Most people just talk about what they preach... while this guy does what he preaches while preaching! Huge respect and inspiration!
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Stuff of legend - making a sub 3 hour marathon look like a casual walk in the park whilst delivering the most comprehensive, evidence based video on zone 2 training. Amazing!
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I cannot believe he gave this well organized video lecture WHILE RUNNING a marathon, and ON A TRACK the whole time 😭😭😭
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8 miles in and 147 heart rate at a 6:42 pace!!! I have faith that I will reach that point! I know that I will, just have to keep putting the work in everyday.
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This is beyond impressive! Sub 3 marathon at low HR and delivering a high quality, concise and top training lecture is simply amazing. For majority, doing a sub 3 is a dream.
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This is quite possibly the most passive impressive YouTube video I have ever seen. To give an excellent talk about zone 2 training which pretty much covered everything we need to know, whilst completing a under 3 hour Marathon! - quite incredible. I most certainly am not an athlete but have pushed my speeds resulting in injuries and setbacks. So I'm giving this a go for a few Months, I now understand the logic behind it. Thank You for the excellent delivery & information.
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I love the concept of low HR training, especially the emphasis on being humble and not worrying about how running slow looks to other people. Also, I'm so impressed that you delivered all of this info in such an organized manner while running a sub-3 marathon. Bravo!! 👏👏👏
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He could have said, "eat toothpaste sandwiches every day for a lower HR" and I would have believed him just because of this method of info delivery. 😆
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I'm 61 and have been training at a low heart rate for 6 months now. I usually run outdoors but my last run was on a treadmill because it was pouring outside. To my surprise I ran a PB at 7 miles and I could have gone longer, except I needed to pee! I was shocked. Granted, the treadmill was much easier, but still. I loved it! Thanks for all you and your wife do to help us regular folks!
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Thank you Floris! Love your videos. Had my biggest mileage week this week (144km at age 68) and could never have managed this without LHR/Zone2 training. The great thing is I wake up feeling quite fresh each day. Hoping to break my age category record at Gold Coast HM (Australia) in 2 weeks time and then run the marathon the next day - as a starter for Comrades 2024 training. Won my age category at Tokyo Marathon this year and broke the Australian single age category record for 67 years. I have learnt so much from your videos (and Stephen Seiler) over the past few years. Thank you again!❤😊 Best take away? Be guided by HR on your watch and stay in the range you have chosen.
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11:46 definitely what I needed to hear. I just finished a Z2 workout and I was frustrated that I was basically on the verge of walking just to keep my heart rate down. Happy to know that it’s part of the process, thank you!!