Heart Rate Training: Accurate, Practical, and Actually Useful We want heart rate training to be a staple in your program—no matter what your goals are. W...

Many people notice that their maximum heart rate is lower than it used to be.  This is normal.  Maximum heart rate gradually declines with age in almost eve...

Most traditional heart rate training systems use 5 static zones based on percentages of a maximum heart rate (like 50–60%, 60–70%, etc.).  These static zone...

Zone 2 isn’t just a percentage of max heart rate.  It represents a specific metabolic state. In Zone 2: • You are primarily using fat as fuel • Lactate p...

Zone 2 has become one of the most talked-about training zones in recent years.  It’s often described as: • Easy • Conversational • Fat-burning • Aer...

Zone 2 training is often taught as: “Just stay in the heart rate zone.” See HR creep up → slow down See HR rise again → slow down more Repeat until you’...

Zone 2 gets all the attention. It is labeled as fat-burning. It is tied to mitochondrial development. It is associated with longevity and VO₂ max improveme...

Zone 1 and Zone 2 are often grouped together as “easy cardio.” They are not the same. Both are aerobic. Both are below high-intensity work. But they serve...

The middle feels productive. You’re working. You’re sweating. Your heart rate is elevated. It doesn’t feel easy… but it’s not all-out either. This “modera...

The idea that roughly 80% of training should be lower to moderate intensity and ~20% higher intensity is often referred to as the “80/20 rule.” It’s not a ...