Whether you’re a novice runner just lacing up your shoes or an intermediate runner looking to improve, low heart rate training could be the ticket to boosting your performance. This training method offers a plethora of benefits, from improved cardiovascular fitness to reduced injury risk. In this comprehensive guide, we’ll explore everything you need to know about low heart rate training.
What is Low Heart Rate Training?
Low heart rate training is a specialized approach to endurance training, commonly used in running, cycling, and other aerobic sports. This method is primarily based on the Maffetone Method, developed by Dr. Philip Maffetone. The approach emphasizes the importance of aerobic development as a fundamental building block for achieving improved speed, endurance, and overall athletic performance.
Heart Rate Zone Training
In most heart rate training methodologies, your heart rate is divided into different zones, usually ranging from Zone 1 to Zone 5. These zones are calculated based on percentages of your maximum heart rate (MHR), which can be roughly estimated using the formula 220 minus your age. In the context of low heart rate training:
Zone 1 (50–60% of MHR): This is the recovery zone. Training in this zone helps with recovery and gets you ready for more intense workouts.
Zone 2 (60–70% of MHR): This is where the magic of low heart rate training mostly happens. In this zone, you improve your aerobic capacity, enabling your body to use oxygen more efficiently for energy. This is the primary zone targeted in the Maffetone Method.
Zone 3 (70–80% of MHR): Also known as the tempo zone, training in this area can help improve aerobic capacity, but it begins to include more anaerobic, higher-stress activity.
Zone 4 (80–90% of MHR): This is typically where high-intensity interval training (HIIT) happens, stressing the anaerobic system.
Zone 5 (90–100% of MHR): Training in this zone is only sustainable for short bursts and focuses on maximum effort.
The main focus of low heart rate training is to stay in Zone 2, thereby training your body to improve its aerobic capacity, which is essential for long-term endurance and overall health.
How to Train with a Low Heart Rate
If you’re new to low heart rate training, you’ll need to start by determining your target heart rate zone. The formula is generally 220 minus your age, adjusted slightly depending on fitness levels and health factors. Most fitness watches or heart rate monitors can help you keep track during your run.
For example, if you are 30 years old, your estimated MHR would be 190 beats per minute (bpm). Zone 2 is generally 60–70% of your MHR. Using the MHR of 190 bpm from the example, Zone 2 would be between 114 and 133 bpm.
Once you’ve established your target heart rate zone, the next step is to train within it. This could mean slowing down considerably from your usual running pace, but trust the process! Training within this zone will gradually improve your capacity to run at faster paces with a lower heart rate.
Common Mistakes to Avoid
As with any training regime, there are pitfalls to steer clear of. One common mistake is not giving yourself adequate time to adapt to this new way of training.
Zone 2 training is frustratingly slow to begin with, especially if you’re used to running at higher intensities. Impatience may lead to speeding up and moving out of the Zone 2 range. It’s crucial to understand that Zone 2 training is a long-term investment in aerobic development and endurance.
How long does it take for Zone two training to work?
The time it takes for the body to adapt to Zone 2 training can vary significantly from person to person due to factors such as age, fitness level, general health, and even genetic predispositions. However, there are some general timeframes and milestones that you might expect:
Within the first few weeks, many people notice improved comfort and ease while running in Zone 2. The pace may still feel quite slow, but the effort required to maintain this pace usually starts to decrease. You might also find that you can run a longer distance while staying in Zone 2, indicating increased aerobic efficiency.
After a month or so of consistent Zone 2 training, you’ll likely see more substantial changes. Your pace at the same heart rate should start to improve, meaning you can run faster while still staying in Zone 2. This is a good indicator that your aerobic system is becoming more efficient. Around this time, many people also notice improved recovery times, enabling them to train more frequently without feeling fatigued.
With several months of Zone 2 training, most people experience significant improvements in endurance and aerobic capacity. Long runs become more comfortable, and the transition to higher intensity workouts usually becomes smoother. By this time, the body has undergone substantial adaptations, including improved fat metabolism, enhanced oxygen utilization, and increased capillarization (more tiny blood vessels) in the muscles.
Factors Affecting Adaptation Speed
Consistency: Consistent training is key. If you’re sporadic with your workouts, it will take longer for your body to adapt.
Volume: The more time you can comfortably spend in Zone 2, the faster you’ll likely see benefits. However, more isn’t always better; overtraining can set you back.
Nutrition and Recovery: Proper nutrition and adequate recovery can speed up adaptation. Failing to pay attention to these can delay your progress.
Overall Health: Existing health issues, especially those related to the cardiovascular system, can affect how quickly you adapt to this kind of training. Always consult a healthcare provider if you have concerns.
Age: Younger individuals often adapt more quickly, but older athletes can still see significant benefits from Zone 2 training. It might just take a bit longer.
Determining the Right Amount of Training for Each Individual
Your training volume should be dictated by factors such as your level of experience, overall fitness, and lifestyle. There’s no one-size-fits-all approach here. But there is a consensus in the strength and conditioning world – more is not always better
The concept of “more is better” when it comes to training can be tempting. However, the principle of consistency often outweighs the sheer volume of training for several reasons.
Sustainability
Training consistently at a sustainable level is far more achievable in the long term compared to high-volume bursts that could result in burnout, overtraining, or injury. Consistency enables you to continually build upon previous training cycles, leading to steady, incremental gains. In contrast, sporadic high-volume training could lead to inconsistent performance and potentially long periods of forced rest due to injury or fatigue.
Adaptation
Your body needs time to adapt to training loads. Consistency allows for more balanced, gradual physiological adaptations in muscular strength, aerobic capacity, and metabolic efficiency. On the other hand, high volumes of training in short periods could push you into an overreaching state, delaying or even reversing some of these adaptations.
A faster rate of learning
Running is not just about cardiovascular fitness; it involves mastering the skill of running itself. Consistency provides the repetition needed to improve technique, optimize running economy, and reinforce good habits.
Recovery and Injury Prevention
Consistent training, when well-structured, includes appropriate time for recovery and injury prevention exercises like strength training, stretching, and perhaps even cross-training. In a high-volume approach, these essential elements may be neglected, increasing the risk of injury.
Balance and Flexibility
A consistent running schedule often leaves room for better life balance and flexibility. You can manage your other commitments more effectively, ensuring that running complements rather than conflicts with your lifestyle.
Reliability
Consistency provides more reliable data to assess performance, fatigue, and overall progress. High-volume training in short periods can result in skewed metrics that are hard to interpret, making it challenging to make informed decisions for future training and races.
Finding the Right Balance: Training Volume and Stress
Training for a marathon or even a 5K is a substantial commitment, and balancing that with life’s other stresses can be challenging. Remember, the quality of your training can be just as important as the quantity. Make sure to listen to your body and adjust your training volume as needed.
Start Conservative, Build Gradually
When it comes to low heart rate training, it’s essential to start conservatively and gradually increase your intensity. This gradual approach helps you avoid injuries and ensures that your body adapts effectively to the training load.
Speed Work
Speed work is still important even when focusing on low heart rate training. Interval runs, tempo runs, and fartleks can all be incorporated into your training regimen to improve your anaerobic capacity.
Here’s an example week for you that outlines how to incorporate that crucial zone 2 volume alongside some high-intensity sessions and adequate rest to allow the body to adapt to both.
Monday: Zone 2 Easy Run
Warm-up: 10 minutes easy jog or walk
Main Session: 40 minutes of running in Zone 2
Cool-down: 10 minutes easy jog or walk, followed by stretching
Tuesday: Zone 4 Interval Session
Warm-up: 15 minutes easy jog
Main Session: 6 x 400m at 85-90% effort, with 2-minute easy jog or walk between each interval
Cool-down: 15 minutes easy jog, followed by stretching
Wednesday: Rest
Activity: Complete rest! Chill, stretch, walk and relax
Thursday: Zone 2 Run with Zone 5 ‘Strides’
Warm-up: 10 minutes easy jog or walk
Main Session: 35 minutes running in Zone 2
Strides: After the run, perform 4–6 strides, accelerating smoothly to about 90% of your max speed and then decelerating, each stride lasting about 20 seconds. Strides will help improve your running economy without adding too much stress.
Friday: Hill Running Session with Mixed Zones
Warm-up: 15 minutes easy jog to a hill
Main Session: 6–8 hill repeats, sprinting uphill for 30–45 seconds at 80-90% effort, then jogging or walking back down for recovery
Cool-down: 15 minutes easy jog or walk back home, followed by stretching
This session will help you build strength and power. The uphill sprints will be above Zone 2 but are short and followed by ample recovery time.
Saturday: Long Zone 2 Run
Warm-up: 10 minutes easy jog or walk
Main Session: 60–75 minutes of running in Zone 2
Cool-down: 10 minutes easy jog or walk, followed by stretching
Sunday: Rest
Activity: Complete rest! Chill, stretch, walk and relax
