Uploaded June 2026 | Updated September 2026, 1 week ago
If you have been doing zone 2 runs and wondering why they feel harder than they should, this might be why....
In this video I show you three ways to find your real zones, from the most accessible (a treadmill and some suffering, featuring Daniel as the guinea pig) to the method that gave me lab confirmed numbers that were up to 20 beats per minute higher than what my watch told me.
We cover the max heart rate field test, the Karvonen heart rate reserve method, and full lactate profile lab testing, plus how to actually put your real numbers into your watch so any of this matters.
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Links to change your zones for the most common watch brands are in the comments below.
Garmin: support.garmin.com/en-GB/?faq=w8qlOr7BQ16Z82HVrevpw9
Suunto: suunto.com/en-gb/Support/Product-support/suunto_9/suunto_9/features/intensity-zones
Coros: coros.com/stories/coros-metrics/c/coros-heart-rate-zones-the-ultimate-guide
Apple Watch: support.apple.com/en-gb/guide/watch/apd897dccddf/watchos
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Subscribe for more: youtube.com/@PhilyBowden
-------------
Shop lululemon now ➡️ https://creatorlink.shop/3OEftaZ (Aff link)
Sign up to the mailing list ➡️ philybowden.com/pages/newsletter-signup
Head over to my Instagram @philybowden for more daily updates and training insights!
WANT TO SUPPORT MY CHANNEL?
To support my running career, the channel and creation of these videos - Check out my Patreon that's linked below, with different levels of support on offer and you can gain access to extra exclusive content!
patreon.com/philybowden
Check out my FREE Training plans: philybowden.com/pages/training-plans
Phily’s Favourite - Here are a few things I use everyday that I love:
*Just to be transparent these are all affiliate links
My Watch: glnk.io/4x8j9/philybowden
My Sunglasses: rstyle.me/+-jsYsfkgoJDyZPjPvzIDPA
Wundertrain jacket: https://creatorlink.shop/4qNbMgI
Scuba jogger: https://creatorlink.shop/4aH4DbH
Scuba hoodie: https://creatorlink.shop/46gTlcM
Align high rise short: https://creatorlink.shop/4tHHgYh
Follow me here:
Instagram: instagram.com/philybowden
Strava: strava.com/athletes/19812903
Want to work with me:
evie@themillaragency.com
Follow Daniel:
Instagram: instagram.com/daniel_moves_?igshid=OGQ5ZDc2ODk2ZA%3D%3D&utm_source=qr
Need any videos edited?! Daniel (My husband and the editor of my videos) has got you covered!
Drop him a line at: editingbydaniel@gmail.com
Instagram: instagram.com/dangerlimeedits/?hl=en
Website: dangerlime.com
Check out my coaching website: philybowden.com
Whats in this vid ⬇️
0:00 Why your watch's heart rate zones are wrong
2:38 Method 1: The max heart rate field test
7:06 Putting it to the test (Daniel's guinea pig moment)
11:13 Method 2: The Karvonen method explained
16:16 Method 3: Lab testing and how to update your watch
#HeartRateTraining #Zone2Running #RunningScience #MarathonTraining #PhilyBowden #RunningTips #HeartRateZones #Zone2
If you have been doing zone 2 runs and wondering why they feel harder than they should, this might be why....
In this video I show you three ways to find your real zones, from the most accessible (a treadmill and some suffering, featuring Daniel as the guinea pig) to the method that gave me lab confirmed numbers that were up to 20 beats per minute higher than what my watch told me.
We cover the max heart rate field test, the Karvonen heart rate reserve method, and full lactate profile lab testing, plus how to actually put your real numbers into your watch so any of this matters.
-------------
Links to change your zones for the most common watch brands are in the comments below.
Garmin: support.garmin.com/en-GB/?faq=w8qlOr7BQ16Z82HVrevpw9
Suunto: suunto.com/en-gb/Support/Product-support/suunto_9/suunto_9/features/intensity-zones
Coros: coros.com/stories/coros-metrics/c/coros-heart-rate-zones-the-ultimate-guide
Apple Watch: support.apple.com/en-gb/guide/watch/apd897dccddf/watchos
-------------
Subscribe for more: youtube.com/@PhilyBowden
-------------
Shop lululemon now ➡️ https://creatorlink.shop/3OEftaZ (Aff link)
Sign up to the mailing list ➡️ philybowden.com/pages/newsletter-signup
Head over to my Instagram @philybowden for more daily updates and training insights!
WANT TO SUPPORT MY CHANNEL?
To support my running career, the channel and creation of these videos - Check out my Patreon that's linked below, with different levels of support on offer and you can gain access to extra exclusive content!
patreon.com/philybowden
Check out my FREE Training plans: philybowden.com/pages/training-plans
Phily’s Favourite - Here are a few things I use everyday that I love:
*Just to be transparent these are all affiliate links
My Watch: glnk.io/4x8j9/philybowden
My Sunglasses: rstyle.me/+-jsYsfkgoJDyZPjPvzIDPA
Wundertrain jacket: https://creatorlink.shop/4qNbMgI
Scuba jogger: https://creatorlink.shop/4aH4DbH
Scuba hoodie: https://creatorlink.shop/46gTlcM
Align high rise short: https://creatorlink.shop/4tHHgYh
Follow me here:
Instagram: instagram.com/philybowden
Strava: strava.com/athletes/19812903
Want to work with me:
evie@themillaragency.com
Follow Daniel:
Instagram: instagram.com/daniel_moves_?igshid=OGQ5ZDc2ODk2ZA%3D%3D&utm_source=qr
Need any videos edited?! Daniel (My husband and the editor of my videos) has got you covered!
Drop him a line at: editingbydaniel@gmail.com
Instagram: instagram.com/dangerlimeedits/?hl=en
Website: dangerlime.com
Check out my coaching website: philybowden.com
Whats in this vid ⬇️
0:00 Why your watch's heart rate zones are wrong
2:38 Method 1: The max heart rate field test
7:06 Putting it to the test (Daniel's guinea pig moment)
11:13 Method 2: The Karvonen method explained
16:16 Method 3: Lab testing and how to update your watch
#HeartRateTraining #Zone2Running #RunningScience #MarathonTraining #PhilyBowden #RunningTips #HeartRateZones #Zone2
