Zone 2 training is best measured by lactate levels or, at a minimum, Rate of Perceived Exertion (RPE), as heart rate is a less accurate approximation.

“as you get more and more involved in your training training um because the fitter you get I think the more variability you'll experience based on recovery so my maone formula would have my heart rate be uh 129 okay well I can tell you9 is never in zone two for me except on the worst day”

“I think using Phil mafat Ton's um map formula maximum aerobic performance I think is what maap stands for um but it's 180 minus your age is a target heart rate and then if you're really new to the thing which again is the audience we're now talking about you might even subtract 10 from that”

“as you get more and more involved in your training um because the fitter you get I think the more variability you'll experience based on recovery so my maone formula would have my heart rate be uh 129 okay well I can tell you 129 is never in zone two for me except on the worst day”

“So, zone 2 really is more based on lactate if we're going to be purely accurate or at a minimum um RP.”

“so I'm 50 one so that would put me at 130 but I can tell you my zone 2 is above 130 so if you're fitter you may add five to 10 to that”

“again for somebody just starting out RP is all you need to know 180 minus your age is good”