Having Difficulty with Zone 2 Running

I am a 44yr old male triathlete. I am trying Zone 2 running for the first time and I am struggling very much. I feel like I am running too slow.

I know my max heart rate should be 176 and at 70% my heart rate should be 123 and at 75% it should be at 132 and at 80% it should be at 140.

So here is where the problem begins. I am a comfortable 8:30 min mile runner and currently running at 7:02 min mile at race pace. but I am finding it very hard to stay at Zone 2.

Every time I get a comfortable stride going I have to slow down. I am currently running at about 10:30-11:00 min miles. What am I doing wrong?

– Ric, Eureka,Il

Answer by Dominique: Hi Ric,

Good question — and I'd like you to work through four possible causes with me before you write off Zone 2 entirely. I'll break my response down as follows:

1. Your maximum heart rate estimate.
2. The method you are using to establish Zone 2.
3. Your base needs further development.
4. Relying solely on your heart rate monitor.

Let's walk through these in more detail.

Your Maximum Heart Rate Estimate

You say your maximum heart rate is 176. How did you arrive at that number? If you used the 220-minus-your-age formula, I'd treat it as a starting point only — not a definitive figure. The formula is an average, and individual max heart rates scatter around it by roughly 10 beats either way, sometimes more. Your true max could be well above 176, or below it. That margin of error matters enormously when you're calculating zones.

I'd recommend visiting my Maximum Heart Rate page for more reliable methods of establishing your actual max.

The Method You Are Using to Establish Zone 2

Looking at the percentages you've cited, I think you're using the Karvonen method to determine your heart rate zones. Here's the thing — the Karvonen method uses both your maximum heart rate and your rest heart rate. My feeling is that you're leaving rest heart rate out of the calculation entirely.

Let me show you why that matters. Assume you're well trained and your rest heart rate sits at around 55 beats per minute — I'm picking that number purely for illustration. Plugging 176 as your max and 55 as your rest heart rate into the Karvonen formula delivers a Zone 2 of between 140 and 146 beats per minute. Compare that to the 123–132 range you're currently targeting. That's a massive difference — and it explains a great deal.

Your Base Needs Further Development

I'm not convinced this is your issue. Most triathletes I know have a well-developed base — the swim, bike and run training hours alone tend to take care of that. But I'll mention it briefly in case you're newer to running specifically.

When you're newer to running, or to cardiovascular exercise in general, your heart isn't yet accustomed to pumping blood around the body more quickly. Like any muscle, it needs training to grow stronger. In the early months of someone's running career — or after a long break — heart rate will run high even during easy exercise. If that's you, don't worry. It comes down with consistent, sensible training.

Relying Solely on the Heart Rate Monitor

A heart rate monitor is a genuinely useful tool — particularly for tempo runs, where it's easy to push into interval effort without realising it. It can also keep your easy running honest. But right now, yours sounds like it's frustrating you more than helping you.

Here's what I'd suggest. Your Zone 2 running is your easy pace — the pace at which you can hold a conversation. You don't need a monitor for that. So if the points above haven't resolved your confusion, try this: leave the heart rate monitor at home next time. Run by feel. Run at the pace where you could comfortably talk to someone alongside you. If you drift too fast, slow down. Simple as that.

Just don't talk too loudly to yourself in busier areas — you may get some funny looks... :)

Hope this helps. Best of luck with your running and your triathlons.

Kind regards,
Dominique

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