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’...

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 ...

Hard workouts get the attention. They feel productive. They’re memorable. They leave you tired and accomplished. But most of the long-term aerobic engine ...

Long slow distance (LSD) training is often thought of as “just endurance work.” But one of its most powerful benefits isn’t speed or race performance — it’...