Welcome to the Tread Lightly Podcast with Amanda Brooks of Run to the Finish and Laura Norris, M.S. of Laura Norris Running! 
In our second episode, we discuss Zone Two training! Zone 2 is very popular right now - so what exactly is it? Why should you train in zone two - and how do you practically do so? We also discuss how heart rate zones are calculated and factors that can affect heart rate during running. 
Lactate Threshold/Friel Method:
For this method, run a 30 minute time trial (as far as you can in 30 min!) after warming up. Wear a chest strap to record your heart rate. Your average heart rate in the final 20 minutes is your lactate threshold heart rate (LTHR). 

Zone 1: Less than 80% of LTHR
Z2: 80–88% of LTHR
Z3: 89–95% of LTHR
Z4: 96–99% of LTHR
Z5: 101%+ of LTHR

Seiler Method: 

Zone 1: 55-72% MHR
Z2: 72-82% MHR
Z3: 82-87% MHR
Z4: 87-92% MHR
Z5: 93-100% MHR

Polar Method: 

Zone 1: 50-60% MHR
Z2: 61-70% MHR
Z3: 71-80% MHR
Z4: 81-93% MHR
Z5: 94-100% MHR

Laura and Amanda bring over 20 years of coaching experience and expertise shared in thousands of articles, with the goal of helping you train smarter, not harder.
You can contact us with questions, listener comments, or topics for future episodes at:
@runtothefinish
@lauranorrisrunning
email: podtreadlightly@gmail.com