Zone 2 is the most popular training zone - but is it the only training zone you need? We delve into all five training zones and their unique benefits. You’ll learn how to determine each zone by heart rate, rate of perceived exertion (RPE), and talk test, plus how to use them in training.

*Laura misspoke around minute 23. The Cori cycle converts lactate into glucose, not glycogen, to then be shuttled back into the muscles to undergo anaerobic glycolysis.

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In this episode, you will learn:

✅ Why you need to train at intensities beyond zone 2

✅ How to calculate your training zones

✅ Is it worth running in zone 1?

✅ Is zone 3 really “the gray zone”?

✅ The value of threshold/zone 4 workouts

✅ The benefits of training in zone 5 (interval training

)✅ Why heart rate monitoring is less reliable in zone 5

✅ Can heart rate zones be used on race day?

References:

🔬 PMID: 39390310

🔬PMID: 38695978

🔬PMID: 36900796

🔬PMID: 40225831

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➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com/

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➡️ Thousands of running gear reviews and training guides:https://runtothefinish.com/