Join me on Saturday 27th June for a live workshop where we’ll be going through how to calculate your exact zones and how to apply them in your training in the workshop next Saturday!

You can join here: https://dm.stan.store/Hrgb8N?mid=17865030021584731

It’s £29 and includes:
•  the 60-minute workshop
•  a live Q+A/hotseat session,
•  all the tools and calculators to retest your zones as your fitness changes
•  recordings of the sessions in case you’re not able to join live 🥳

I'm just a dad and night shift worker in my 40's. I really have nothing to offer but really feel invested in this channel. What can we do to support the channel and make it grow? You're helping us reach our goals I want to give back

Good stuff!  Thank you!
Explaining how LT1 and LT2 tie into Zone 3 and Zone 4 makes it all click.

Zone 1 of 151 bpm sounds insane

This helped a lot. When I first started running last year, I kept seeing stuff about zone 2 running, or easy run where you run where you could talk.
My watch had my zone 2 at around 125-135 bpm. That seemed excessively low. I could maintain talking at 150... So I gave up on paying attention to that.
Fortunately I did a threshold run yesterday for 25 minutes, and while I maybe could have gone a bit faster during it, it did give me a good average bpm to use for that calculator. My zone 2-3 makes a lot more sense to me now. My easy pace warm up I did before the threshold had me perfectly in the pocket of zone 2, with some small dips into 3.

Thanks for the video

Another brilliant video. Really useful information, great delivery

Thank you. I have switched to training using hr calcs. I have been so frustrated because I kept crashing into fatigue cycles after my runs. It feels defeating to be on a run and have your watch keep telling you that you’re hr is too low.  

After a couple of months of frustration, I realized that my hr settings are too high.  I landed on your video. Recalculated my hr based on past results and realized that my Lactate Threshold was way too high. Like 20bpm too high.  I was having my watch automatically calculate my zones.  Crazy how my watch can be so wrong.

Another great one Dan. 👍🏻👍🏻👍🏻

There's an option on garmin to set zones based on LTHR, not sure ive seen ot before. Could you put the average we calculate here in as thr LTHR and then use that calculate zones off that?

Really like this, very well explained! 👍

Clean, clear, understandable, and helpful. Thank you.

Excellent video!

Should you combine the session on or watch? The warmup threshold and cooldown

Very good explanation. My question is, can you just put your threshold numbers as per Garmin’s calculations? Or it’s more accurate to trial run it as you said? For example. My threshold is 171 on Garmin’s calculations, when I do the calculation on your website it already changed all my HR zone.

Hi Dan! Quick question:
Which watch face is that? I love it! Thank you 🙌🏽

All these technicalities sound perfect until I start running. I start at a very relaxed pace like 6 40 min per km, after 1 km my HR is booming 160 bpm, after 2 km I hit 180 bpm range. It is very odd, I should be tired keeping those bpm so high, but I feel ok, I usually run 5 km and at the end during the final km I still have energy to speed up the pace.

For me doing the DIY lactate test highlighted how inaccurate it is, i had a proper lab test done and my lactate threshold is 168. The DIY test came out at 177.
Zone 2 lab test - 130 to 146
Zone 2 DIY test - 150 to 158.

Massive difference

Hey Dan  great video, good explanation makes finally sense to me. But I got a question.
I did a 6k race for me it's just over 30min so I took the AVG of the last 4k with was 173. It came out with a zone 1 to 146 and a zone 2 to 155. That feels pretty high. So is my race effort to much for calculating this?

One Garmin related topic that I need more info on:
Garmin running coach training planning.
I am currently following Garmin coach with a marathonevent in mind in April. In the beginning it felt like the running plan stuttered when I had to skip a training session or when mybase run was assessed actually high aerobic. It felt like the Coach is constantly trying to recalibrate.

On a separate note: There seems to be a disparity between suggested workouts and analysis on low aerobic/ high aerobic/ anaerobic training volume. Anaerobic is constantly below ideal range and low aerobic is above ideal range. Nonetheless suggested workouts seem to be stuck at "yet another base run please".
As I am training for a marathon event, I don't actually mind neglecting sprints, but the disparity makes me curious.

Would be great if you could explain the general calculations and phase planning for Garminrunning coach.

Great video and very informative, my one question though, wouldnt the outdoor temperature effect the bpm at which ur running at when trying to figure/test ur zones?