How do I calculate zone 2?
We will be offering a test in the clinic to help you with this….so read on…
There are ways to estimate HR zones including the formula 220-age to find out maximum heart rate. Zone 2 is approximately 60-70% of maximum heart rate.
For me, HRmax would be 220-30= 190. However, this calculation can be off from true HRmax by 20 bpm. To find out true heart rate max, a field test performed at your highest intensity effort is needed to get a more accurate number.
However, figuring out your zones/thresholds requires more than estimation. The true measure of zone 2 is done in a laboratory setting with careful measurement of blood lactate. That’s beyond the ability of most people and usually not necessary unless you’re a professional or otherwise very serious endurance athlete.
Another method to determine your zone 2 is through monitoring of your breathing. The zone 2/3 threshold is right around your first ventilatory threshold. That’s the point at which your breathing rate begins to increase to compensate for increased CO2 production (harder efforts). Below this threshold, much of energy production comes from fat and lactate (as opposed to carb). Essentially, going slowly lets your body use fats as fuel and as you increase the pace you increase the demand for CHO. Keep in mind that fat utilization during exercise doesn’t mean you will automatically lose weight; weight loss has more to do with diet and is not the focus of this blog. Here is a good guide on the science of zone 2 training, bionergetics, and benefits: https://www.trainingpeaks.com/blog/zone-2-training-for-endurance-athletes/
The ability to speak comfortably and carry on a conversation is another good way to assess if you are below the threshold. The ability to speak in full sentences, recite the alphabet or speak for 10 seconds is considered comfortable.
For most people that don’t want to perform any impractical or effortful tests, self-assessing effort and breathing comfort is the best option.
For those that want more accurate testing and coaching, lactate testing is a relatively inexpensive method. The problem is finding a place that does it.
Luckily for you, we will soon begin to perform lactate testing in clinic.
Call us to find out more!
Best In Health!
Your OrthoWell family
P.S. Any pain? Come on in for some some TLC. Our manual therapy only session is just $50. We can Graston, Cup, and Stretch out the tight and get you feelin’ right! ha