Zone 2 Low Heart Rate Running IS FASTER! How to do it the RIGHT WAY

🛑 Stop ignoring your data ⌚, and start using that expensive wrist computer to optimise your running. Heart Rate ❤️‍ running is the easiest way to build your base fitness. Are you using your heart rate monitor to its full potential?🙄 Here’s a simple, four-step strategy for strategically using a heart rate monitor for your running. 🏃🏃🏃🏃🏃🏃🏃 1. Find your lactate threshold & set your training zones. You’re likely using the default zones your watch gave you….. And they’re likely WRONG 🤦. 👉 Go run 30min hard, and take a lap at 10min, and the end. The average of the last 20min will be your threshold HR (and pace & power). (My zones calculator https://link.drwillo.com/calculators) 👉 To hard basket? Use a REAL max HR from the last 6 months. 2. Create a HR controlled training plan using training zones Once you’ve set your threshold and zones, you can create an 80/20 training plan to build your aerobic base! 👉 Example: 80% of your running should be done in HR Zone 1 & 2. 20% can be hard Zone 4+. 90/10 is better for base building, but 80/20 ensures you don’t get bored while maximising your RECOVERY! (I covered 80/20 running on last week's podcast) 3. Add specificity with pace and power Use the 20% hard running to maximise your training time and eliminate your weaknesses! HR gets a bit messy above threshold, so use pace or power for your “fast” intervals. 👉 Want to run a fast 5km? Target Zone 5+ workouts with plenty of SPEED 👉 Need to improve strength? Smash out some hill reps 👉 For example, I need to improve my threshold for an upcoming 10km, so I’ll target long (~1-3km) Zone 5 intervals and short (less than 2min) Zone 6 speed workouts. 4. Hold yourself accountable That fancy watch on your wrist does more than upload to Strava 😲. 👉 Check your data after each run. Your easy aerobic runs should be 100% ZONE 1 - 2. 👉 DON’T use average heart rate. Just because your average heart rate was in zone 2 doesn’t mean you spent the whole run in zone 2. 👉 For example, you may have an average heart rate within zone 2, but you ran with a zone 3 heart rate on the uphills and a zone 1 heart rate on the downhills. THIS IS NOT maximising aerobic fitness. It’s nonspecific grey zone ❌. Read the full blog - https://www.drwilloconnor.com/blog Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor Stalk my training on Strava - https://link.drwillo.com/strava-profile Links and resources to help your running. 1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula 2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans