# My Zone 2 Training Sources: - RDJ - [[Zone 2 Training]] See also: - [[Training zones]] - [[Power (FTP) Seven (7) Training Zones]] ## Summary As of this writing on 2024-03-14, I've determined my zone 2 training effort via 3 methods: - Direct lactate testing from February 2021 indicating a heart rate between 110 and 120 is generated with a zone 2 effort. - Perceived exertion and "ballpark calculation" confirms this range. - FTP testing and subsequent zones based on FTP confirm the Endurance zone (2) correlates with an effort that generates a heart rate of around 120. - [ ] The plan includes retesting lactate and FTP. ## Notes ### Traditional method calculation - For example, assuming a maximum heart rate of 165 BPM and resting heart rate of 45 BPM. - Target = [(max - resting) x %intensity] + resting - At 60%: [(165–45) x 60%]+ 45 = 117 BPM - At 70%: [(165–45) x 70%]+ 45 = 129 BPM - Using this formula, the target Zone 2 is 117 - 129 BPM, or rounded to 120 - 130 BPM. ### Lactate Testing I rode the [[Keiser]] and tested lactate to determine the HR and power output that brought me to the 2.0 threshold. #### April 4, 2020 I got on the spinning bike and performed the lactate test. There were a couple of outliers, and a repeat test is in order at a couple of heart rates. My tested zones will likely be close to the predicted zones (according to Garmin). | Heart Rate | Lactate | | :---: | :---: | | 100 | 1.4 | | 105 | 1.5 | | 110 | 1.6 | | 115 | 2.8 | | 120 | 3.2 | | 125 | 3.6 | | 130 | 5.8 | | 135 | 4.8 | | 140 | 5.0 | #### January 31, 2021 | Time | Watts | RPM | Gear | HR | Lactate | | ----- | ----- | --- | ---- | --- | ------- | | 13:04 | 118 | 89 | 12 | 110 | 1.0 | | 18:34 | 138 | 89 | 13 | 118 | 2.0 | It appears that the top of my Zone 2 is around 118 BPM. So maybe I’ll exercise in the **110-120 BPM range**. This range is very different from my previous calculation using max and resting heart rates. So let’s NOT use 120-130 (from the Traditional Method Calculation)!!! Assuming my maxHR is 165 then 110-120 bpm would translate into HR percentage of roughly 65-75%. #### February 24, 2021: I performed a zone 2 workout (Keiser’s so-called Aerobic Builder) using my updated FTP number (232W). My heart rate stayed between 100 and 120 throughout the hour-long workout. I tested my lactate after 10 minutes and then at 50 minutes, and the results were 1.4 and 2.0, respectively. I’m pleased with the lactate confirmation of my zone 2 numbers.