Math Training vs Zone 2 Training

Introduction

• Discuss the differences and benefits of Math Training and Zone 2 Training.
• Presenter: Justin Thompson, a PT specializing in helping average runners achieve personal elite status.

Key Concepts

• Math Training and Zone 2 Training are both low heart rate training techniques aimed at building aerobic base.
• Justin often uses Maffetone style training.

Math Training

Definition

• Based on the formula: 180 - age = max aerobic function (MAF) number.
• For Justin (age 32):
  • 180 - 32 = 148 (MAF number)
  • MAF Zone: 138-148 bpm.
  • Experienced athletes can add up to 5 bpm.

Application

• Focuses on keeping heart rate within the MAF zone during workouts.
• Useful for building an aerobic base, especially for those who are deconditioned.

Zone 2 Training

Definition

• Based on a percentage of maximum heart rate (Max HR):
  • Max HR: 220 - age (though this method's accuracy is debated).
  • Zone 2: 60-70% of Max HR.

Calculation for Justin

• Max HR: 220 - 32 = 188 bpm.
• Zone 2: 113-131 bpm.
• A larger gap is observed compared to Math Training.

Challenges

• Difficulties transitioning from walking to jogging without skipping Zone 2 entirely.
• Suggested that a stronger aerobic base might help fill this gap.

Comparison

• Math Zone: 138-148 bpm
• Zone 2: 113-131 bpm
• Zone 2 requires a lower heart rate.

Personal Experience and Strategy

• Justin has been focusing on Math Training but is looking to integrate Zone 2 as his aerobic base improves.
• Zone 2 is seen as more true polarized training.
• Math Training useful for those with low cardiovascular fitness.
• Plan to incorporate one day of anaerobic training, one day of Zone 2, and the rest in Math Training.

Advice for Runners

Beginners

• Math Training recommended for those just starting out or returning after a long layoff.
• Walking and jogging intervals suggested for gradual improvement.

Advanced Runners

• Transition to Zone 2 Training as fitness improves to avoid 'junk miles.'
• Patience is crucial; spending nearly a year in Math Training before transitioning to Zone 2 is advisable.

Implementation & Future Steps

• Justin plans to continue using Math Training with a gradual shift to Zone 2 as he becomes more aerobically fit.
• Encourages runners to be patient and to balance the training process by incorporating both methods as they advance.

Conclusion

• Both Math Training and Zone 2 Training aim to build aerobic capacity but are suitable for different fitness levels.
• Method of training should adapt according to one's cardiovascular fitness level and goals.

If the video was helpful, viewers are encouraged to leave comments and share their thoughts on the training methods they use.