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In this video I run a Sub 3 hour marathon and I share a Low Heart Rate Training Guide. We cover: what is zone 2 low heart rate training, Maffetone, MAF method, zone 2 no sensor, how to do low heart rate training, how much training volume, how and when to do speedwork and much more! Strava from this run: / strava
Start training with my Personal Best Program: www.pbprogram.com
Download the Low HR Training Guide PDF for free: extramilest.com/subscribe
Chapters:
0:00 starting in Irvine
1:32: what is low heart rate training?
4:22 how to do low heart rate training?
4:46 nasal breathing
5:28 talk test
6:36 heart rate training zone calculator
7:09 MAF 180 formula
8:21 blood lactate test at medical lab
9:30 the energy gels and salt pills I use
11:10 how to start running with low HR?
11:55 what to expect from low HR training?
13:08 how to overcome doubt with low HR training?
14:32 changing your watch settings
14:47 characteristics of top performers
15:10 it’s ok to run high HR during base building
15:40 common factors that can block your progress
17:10 how much training volume is right for you?
20:17 the shoes I race marathons with
22:03 training guidelines
23:26 what progress to expect with low HR training?
25:28 walking is training!
26:53 when and how to add speedwork?
27:55 mistakes athletes make with high HR runs
28:43 examples of speedwork
30:01 my favorite breathing technique to lower your HR
30:52 finishing my sub 3 marathon strong
33:03 my self made aid station
33:52 final recommendations for low heart rate training
#zone2 #lowheartrate #maffetone
SEE MORE:
► My Strava from this run: / strava
LINKS AND TOOLS MENTIONED:
► Extramilest Show Podcast - extramilest.com/podcast/
► MAF 180 formula: philmaffetone.com/180-formula/
► HR Training Zone Calculator: bit.ly/hr-calculator
► Talk Test: • How to find your “Zone...
► Lactate Testing: bit.ly/3WAbI5z
► Personal Best Training Program: www.pbprogram.com
► 25 Tips from the Extramilest Run Community: • MAF Training and Low H...
► Marathon pace wristband creator: bit.ly/3RVu51w
PODCASTS SHOWN:
► Kipchoge's Advice to Race Faster, For Non-Elites: • Kipchoge's Advice to R...
► Frustration MAF training, with Jen and Kathryn: • MAF Training, Frustrat...
► Kofuzi on Extramilest Show #33: • Kofuzi on MAF Training...
► HR Training with Larisa Dannis: • HR Training with Laris...
► MAF low HR training with 2:44 marathoner Wissam Kheir: • MAF low heart rate tra...
GEAR USED:
► Shoes - Nike Air Zoom Alphafly Next % Flyknit - amzn.to/3HILKIC
► Shorts - PATH projects Graves PX 7” Shorts - pathprojects.com/graves
► Liner - PATH projects Lynx PD 8” - bit.ly/3VimixU
► Shirt - PATH projects Andes Ad Tank - bit.ly/3yts9qn
► Hat - Zion Cap - bit.ly/3Pjk5lo
► Gel PF 30 - visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Gel PF 30 Caffeine - visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Watch 1 - COROS APEX PRO 2 - amzn.to/3Wle4Vo
► Watch 2 - COROS APEX PRO - amzn.to/3CPky7W
► Heart Rate Monitor - Garmin HRM Pro - amzn.to/3MmJw1I
► COROS POD 2 - amzn.to/3uVcwFV
► NutriSense Continuous Blood Glucose Monitor CGM - bit.ly/3Xebylh
► Camera - Go Pro 11 - amzn.to/3FZfCiw
► Mic - Go Pro Media Mod - amzn.to/3vBTxAs
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com
► Website: extramilest.com
► Strava: / strava
► Instagram: / florisgierman
► Podcast: extramilest.com/podcast
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
Download the Low HR Training Guide PDF for free: extramilest.com/subscribe