#67: Low Heart Rate Training Guide 2023, with Floris Gierman The Extramilest Podcast

Low heart rate training can work well for athletes of all levels (and ages), from beginners to advanced. In the episode we take a deep dive into Low Heart Rate Training with a detailed guide and cover: 
 
1. What is low heart rate training? / Why?
 
2. How to train with a low heart rate?
 
3. How to overcome frustrations / challenges with low HR training?
 
4. The 10 common mistakes with low HR training
 
5. How much zone 2 training is right for you?
 
6. When and how to add speedwork?
 

This episode is also available as full video here: https://youtu.be/taO8kKsx448
 
This is going to be a different episode than normal and I honestly don’t know if this episode is going to work well in audio format. Let me explain. Recently I (Floris Gierman) recorded a 35 minute video of a low heart rate training guide. The only thing is that I recorded this video, while running a sub 3 hour marathon on a running track. 
 
I did use an external mic, however you do hear me huffing and puffing from time to time, because I’m running an average pace of 6:45 min / mile, so 4:12 min / km for 26.2 miles / 42.2km. 
 
Before we start this episode, two comments: 
 
This podcast episode is also available as a full video with some graphics on my YT channel: https://youtu.be/taO8kKsx448  
 
Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe
 
 
LINKS AND TOOLS MENTIONED: 
 
► My Strava from this run: https://www.strava.com/activities/9029158789 
 
► Extramilest Show Podcast - https://extramilest.com/podcast/ 
 
► MAF 180 formula: https://philmaffetone.com/180-formula/ 
 
► HR Training Zone Calculator: https://bit.ly/hr-calculator 
 
► Talk Test: https://youtu.be/AoB2AMUq8Wg 
 
► Lactate Testing: https://bit.ly/3WAbI5z 
 
► Personal Best Training Program: https://www.pbprogram.com 
 
► 25 Tips from the Extramilest Run Community: https://youtu.be/lbCO0zlUPkE
 
► Marathon pace wristband creator: https://bit.ly/3RVu51w 
 
 
GEAR USED: 
 
► Gel PF 30 - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10) 
 
► Gel PF 30 Caffeine - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10) 
 
► Shoes - Nike Air Zoom Alphafly Next % Flyknit - https://amzn.to/3HILKIC 
 
► Shorts - PATH projects Graves PX 7” Shorts - https://pathprojects.com/graves 
 
► Liner - PATH projects Lynx PD 8” - https://bit.ly/3VimixU 
 
► Shirt - PATH projects Andes Ad Tank - https://bit.ly/3yts9qn 
 
► Hat - Muir Cap - https://bit.ly/3L3foqa 
 
► Watch 1 - COROS APEX PRO 2 - https://amzn.to/3Wle4Vo 
 
► Heart Rate Monitor - Garmin HRM Pro - https://amzn.to/3MmJw1I 
 
► COROS POD 2 - https://amzn.to/3uVcwFV 
 
► NutriSense Continuous Blood Glucose Monitor CGM - https://bit.ly/3Xebylh 
 
► Camera - Go Pro 11 - https://amzn.to/3FZfCiw 
 
► Mic - Go Pro Media Mod - https://amzn.to/3vBTxAs 
 
 
YOU CAN FIND ME, FLORIS GIERMAN HERE: 
 
► Personal Best Program: https://www.pbprogram.com 
 
► Website: https://extramilest.com 
 
► Strava: https://www.strava.com/athletes/1329785 
 
► Instagram: https://www.instagram.com/florisgierman 
 
► Podcast: https://extramilest.com/podcast 
 
► YouTube: https://bit.ly/Flo-YT
 

Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe