Alright ROCUP fam,

Let's chat about something that's about to make your runs legendary: finding your zone 2 heart rate. We're diving deep because it's the key to levelling up your endurance.

What's Zone 2 and Why the Fuss?

Imagine cruising on a run, feeling good, and chatting with your mates. That's zone 2, the sweet spot for endurance training. It's magic for building stamina and enjoying your runs.

Why Zone 2 Rocks

• Endurance Building: Your base. Zone 2 runs make long runs a breeze.
• Active Recovery: Perfect for easy days, keeps you moving without hammering your legs.

How to Find Your Zone 2 Heart Rate

It's easy! Follow these steps:

1. Max Heart Rate (MHR): Estimate yours with 220 minus your age. (e.g., 25 years old = 195 bpm) Heads up: This is an estimate. Get a max heart rate test for ultimate accuracy (but only if you're ready to push yourself!)

2. Zone 2 Calculation: Zone 2 is 60-70% of your MHR. Here's how to find it:

   • Calculate 60% of MHR: (Example: 25 years old, 195 bpm MHR) 195 bpm x 0.60 = 117 bpm
   • Calculate 70% of MHR: (Same example) 195 bpm x 0.70 = 136 bpm

So, your zone 2 range is roughly 117-136 bpm.

Get the Gear:

Grab a heart rate monitor. Chest straps are most accurate, but wrist monitors work too. Here are some options:

• Garmin Forerunner 245: Great for tracking heart rate and offers essential features.
• Polar H10 Heart Rate Sensor: Known for accuracy, this chest strap keeps you in zone.

Sync it with your running app or watch.

Hit the Roads:

Start your run and keep your heart rate between your zone 2 range (e.g., 117-136 bpm). It might feel slow at first, but trust the process!

Keep the Vibe Alive

Zone 2 runs can be fun! Here's how:

• Tune In: Podcasts or music - learn or jam!
• Change Scenery: Mix up your routes to avoid boredom.
• Running Crew: Bring a friend. Chatting comfortably means you're in zone!

Wrap Up

Zone 2 training makes you a stronger, more efficient runner. Now you know how to find yours, hit the roads! Remember,running is a journey, and zone 2 is your ticket to loving every step.

Rise over Challenges! Happy running!