Very excited to announce that my new book Running Breakthroughs is available now as audiobook, hardcover, paperback and ebook. Get incredible Book Launch Bonuses when you order now at https://florisgierman.com ! Getting your heart rate zones wrong can stall progress or worse, lead to burnout and injury. In this video, I walk you step-by-step through 6 ways to set your HR zones correctly, who it's for, pros and cons and troubleshooting tips. 

We compare each calculation from MAF Method, Zone 2, Karvonen and more. This is a deep dive that hopefully answers many questions about how to find your ideal training zone on the day to day basis. 

Watch this full video on YouTube: https://youtu.be/1AxKtpNXl8E 

CHAPTERS:

• 0:00 – Get Your Heart-Rate Zones Right: Methods That Actually Work
• 0:27 – I wrote a book, it's available now!
• 1:41 – Method 1: The Talk Test
• 3:26 – Talk Test: Troubleshooting
• 4:11 – Talk test: Advantages and limitations
• 4:56 – Method 2: Nasal Breathing
• 5:29 – Andrew Huberman on Nasal Breathing
• 7:36 – Nasal Breathing: Advantages and Limitations
• 8:11 – Method 3: The MAF Method (180 Formula)
• 11:00 – MAF Method: Troubleshooting
• 11:48 – MAF Method: Advantages and limitations
• 12:40 – Method 4: Zone Training by % of Max HR
• 14:45 – % Max HR method: who this method works best for
• 15:41 – % Max HR method: Advantages and limitations
• 16:16 – Method 5: Karvonen Formula (Heart Rate Reserve Method)
• 17:04 – HR calculator on extramilest.com
• 20:04 – Method 6: Laboratory Testing
• 22:17 – Lab Testing: Advantages and limitations
• 24:08 – Lab Testing: James' ultra training
• 25:58 – About my new book Running Breakthroughs
• 27:16 – Closing thoughts

LINKS & TOOLS MENTIONED