Zone 2 and Aerobic Base

How do you know you are in Z2?

• Lactate Acid test
• Can you continue to have a conversation?
• 5k run technique
  • Functional threshold heart rate — Average of last few KM of a flat race 160
  • https://www.endurancepath.com/resources/friel-heart-rate-training-zone-calculator/
  • https://www.endurancepath.com/resources/coggan-heart-rate-training-zone-calculator/

Dosage

• 4 days a week
• 1 hour a day??