Zone two isn’t about pace or feel; it’s about heart rate, and testing it every four to six weeks is the only way to know if you’re actually getting faster.

If you’ve been grinding out zone two runs hoping to get faster but have no idea if it’s actually working, you’re not alone. Most runners skip the one step that separates guessing from knowing: a simple, repeatable test you can do every four to six weeks to track real aerobic progress.

In this episode, I break down how to test and improve your zone two fitness so you can run farther, faster, and more efficiently without burning out. You’ll learn why most runners get this wrong, how to set a proper baseline, and how to track real progress over weeks and months. I also walk through a simple, repeatable test and a training approach that helps you see consistent gains, all while keeping things manageable and injury-free.

Key Takeaways

1. Zone two training works best when measured by heart rate, not just pace or effort.
2. Testing regularly every 4–6 weeks gives a clear picture of improvement and prevents wasted effort.
3. Consistency over months is key—small, gradual progress leads to big gains without burnout.

Timestamps

• [00:18] What You'll Learn
• [01:36] Mistake of Zone 2/MAF Pacing
• [04:05] Use This Training Plan to Improve Your Zone 2
• [05:01] Variation of MAF - IMAT
• [05:47] How to MAF Test Part 2
• [07:07] Where to Do MAF Test
• [08:18] Traps to Avoid
• [09:10] How Slow I Was When I First Did This Test
• [11:03] Don't Stop in the Middle of the Test
• [11:54] Other Benefits of MAF Testing
• [12:40] Watch This to Understand Base Better

Links & Learnings

• 📈 Get Your Free Zone 2 Training Plan Here: https://dlakecreates.com/zone2free
• 🎧 Listen, Read and Learn More Here https://dlakecreates.com/maf
• Run Farther… Without That ‘Why Am I Dying?’ Feeling: https://dlakecreates.com/base2
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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