Hi at all, following plan for running slowly in Zone 1 and 2, I have a problem with my training environment. I live near a woods and most of all my running workout is on circuit about 10 km. The problem are the hills. I have 3 or 4 hills that they inevitably cause the heart rate to go up. if I look at the average it is also correct, but if I look at the moment in real time there are obviously peaks. So the question is: which one should I consider ? Because to stay in the range, after climbing I have to run much slower.
Thanks in advance
The body doesn’t adapt to averages; it adapts to time spent at various intensities. Every second spent above Zone 2 is a second above Zone 2. A few seconds here and there above zone won’t impact your progress, but in general you should try to stay in zone by slowing down when climbing hills.
ok…thank you a lot.
I’ll try to slow down even more. I thought that 15-20 seconds above the threshold were not a problem but as you pointed out…”Every second spent above Zone 2 is a second above Zone 2″