BEVE WITH BENN EPESIODE 84

• Welcome to Beve with Benn Episode 84

• Beer of choice?  - The Range Dream - Hazy IPA

• What happened last week and what's up this week

Segments

• Training Talks - 

• Weekly training review - Strava - Training Peaks

• Upcoming Sessions

• Upcoming Races - Buffalo + Ridgy Didge + UTA

• Running Experiences - SNL UTA CAMP + Ridgy Didge

• Socials - Sundays Long Run

• Coaches Corner & COMPLAINTS - Training Diary’s of the MOAB 

• Athletes Questions -Kara Landells Running Clinic

• QF’s with Benn - Heart Rate / Training Zone 

TRAINING TALK

• Last week's training sessions (Strava)

• Strava Leaderboard

• Strava Segments 

• Training Peaks - SNL Group 

UPCOMING SESSIONS

• Next week's Sessions

• Refer Training Peaks

• Sunday Long Run - Glenrock + Run Clinic  

RACING CALENDAR 

2025

• 28/03 - Buffalo Stampede

• 05/04 - Ridgy Didge Trail Run

• 05/04 - Jabalani Challenge

• 13/04 - Mount Solitary Ultra

• 15/-5 - Ultra Trail Australia

RUNNING EXPERIENCES

• Sunday - Social Runs

• Run Clinic with Kara (16th March)

• SNL UTA Training Camp - 4th-6th April (Ridge Didge Trail)

• TRAINING PEAKS

SOCIALS

• Sunday Runs - All welcome (Glenrock + Run Clinic)

ATHLETES QUESTIONS - UNDERSTANDING HEART RATE ZONES

Understanding your heart rate (HR) zones for running and training helps you optimize your workouts, improve endurance, and prevent overtraining. These zones are based on a percentage of your maximum heart rate (MHR) and serve different training purposes.

1. Calculate Your Maximum Heart Rate (MHR)

A common formula is:

MHR=220−your age\text{MHR} = 220 - \text{your age}MHR=220−your age

However, this is just an estimate. A more accurate approach is to do a max heart rate test (e.g., sprint intervals with a heart rate monitor).

2. Heart Rate Zones & Their Purpose

Most systems divide training into five zones:

Zone	% of MHR	Training Effect	Perceived Effort
Zone 1 (Recovery/Easy)	50-60%	Active recovery, fat burning, warm-ups	Very easy, relaxed
Zone 2 (Endurance/Base)	60-70%	Builds aerobic base, improves fat metabolism	Comfortable, conversational pace
Zone 3 (Tempo)	70-80%	Improves aerobic fitness, increases lactate threshold	Moderate, harder breathing
Zone 4 (Threshold/Hard)	80-90%	Increases speed, endurance, and lactate threshold	Hard, difficult to talk
Zone 5 (Max Effort)	90-100%	Peak performance, anaerobic capacity	Sprinting, near max effort

3. How to Use HR Zones in Training

• Base training (Zone 2): Most endurance athletes spend 60-80% of their training in Zone 2 for aerobic efficiency.

• Speed & threshold training (Zones 3-4): Use tempo runs, intervals, and hill work to improve performance.

• High-intensity (Zone 5): Short, max-effort bursts for anaerobic power and speed.

4. Measuring Your Heart Rate

• Wrist-based monitors (smartwatches) are convenient but less accurate.

• Chest strap HR monitors are the most precise.

Best Way to Train Zone 2 for Running

Zone 2 training is one of the most effective ways to build endurance, improve fat metabolism, and increase aerobic efficiency. The key is to run slowly enough to stay within 60-70% of your maximum heart rate (MHR), even if it feels too easy.

1. Determine Your Zone 2 Heart Rate

Use the formula:

MHR=220−your age\text{MHR} = 220 - \text{your age}MHR=220−your age

Then calculate 60-70% of MHR to get your Zone 2 range.

• Example for a 30-year-old:

  • MHR = 220 - 30 = 190 bpm

  • Zone 2 = 114 - 133 bpm

For more accuracy, use a lab test or a field test with a heart rate monitor.

2. How to Train in Zone 2

✅ Run at a conversational pace – If you can talk easily, you're likely in Zone 2. ✅ Use a heart rate monitor – Helps keep you in the right range. ✅ Expect to slow down – Walk if needed, especially on hills. ✅ Train for longer durations – Zone 2 works best with runs of 45-90 minutes. ✅ Be patient – Improvements come over weeks/months.

3. Sample Zone 2 Training Plan

• Beginners: Start with 30-45 min, 3-4x per week.

• Intermediate/Advanced: 60-90 min, 4-5x per week for endurance-building.

• Long Runs: Keep your long runs mostly in Zone 2.

• Warm-ups & Cool-downs: Stay in Zone 2 before and after harder efforts.

4. Common Mistakes to Avoid

❌ Running too fast – If you're out of breath, you're not in Zone 2. ❌ Ignoring hills – Walk or slow down to stay in the correct HR range. ❌ Impatience – Zone 2 takes weeks/months to show improvements, but it's worth it.

5. Benefits of Zone 2 Training

✔ Increases mitochondrial efficiency (better endurance) ✔ Improves fat-burning capability ✔ Strengthens the heart without excessive strain ✔ Builds a strong aerobic base for faster running later

How to Train Zone 3 More Efficiently for Running

Zone 3 training (70-80% of your maximum heart rate) is a moderate-intensity effort, also known as the tempo or steady-state zone. It improves your lactate threshold, aerobic capacity, and endurance—perfect for becoming a stronger, more efficient runner.

1. Identify Your Zone 3 Heart Rate

To calculate:

MHR=220−your age\text{MHR} = 220 - \text{your age}MHR=220−your age

Then find 70-80% of MHR for your Zone 3 range.

• Example for a 30-year-old:

  • MHR = 190 bpm

  • Zone 3 = 133-152 bpm

2. How to Train in Zone 3 Efficiently

✅ Run at a "comfortably hard" pace – Harder than an easy run but sustainable. ✅ Breathe deeply but controlled – You should still be able to talk in short phrases. ✅ Use a heart rate monitor – Helps you stay within Zone 3. ✅ Focus on consistency – Zone 3 training should be structured and progressive.

3. Sample Zone 3 Workouts

1. Steady-State Run (Classic Tempo Run)

📌 Goal: Improve lactate threshold and aerobic efficiency

• Warm-up: 10-15 min in Zone 1-2

• Main set: 20-40 min in Zone 3 (steady pace)

• Cool-down: 10 min easy jogging

2. Progression Run

📌 Goal: Transition smoothly from easy to hard effort

• Start in Zone 2 for 20 min

• Gradually build to Zone 3 for 20-30 min

• Finish with 5-10 min in Zone 4 (hard effort)

3. Cruise Intervals (Threshold Intervals)

📌 Goal: Improve endurance and threshold power

• Warm-up: 10 min in Zone 1-2

• 4-6 x 5 min in Zone 3, with 2 min easy jogging between

• Cool-down: 10 min easy jogging

4. Long Runs with Zone 3 Finish

📌 Goal: Build endurance and resistance to fatigue

• Run mostly in Zone 2 for 75-90 min

• Last 15-20 min in Zone 3 to simulate race conditions

4. How Often Should You Train in Zone 3?

• Beginners → 1x per week

• Intermediate/Advanced → 1-2x per week

• Marathon/Long-distance runners → 2x per week, integrated with long runs

5. Common Mistakes to Avoid

❌ Running too hard – If you’re gasping, you’re in Zone 4. ❌ Skipping recovery runs – Zone 3 is taxing, balance it with easy days. ❌ Doing too much – Overloading Zone 3 can cause burnout.

6. Why Train in Zone 3?

✔ Increases lactate threshold (run faster before fatiguing) ✔ Improves aerobic endurance for long races ✔ Bridges the gap between easy runs and high-intensity workouts ✔ Builds resilience for tempo-paced race efforts

Thanks for joining me @ Beve with Benn. Stay tuned for updates. Post your questions and updates on racing

Stroke No Limits Coaching - stick to the mantra of my 3 D’s #desire #determination #discipline