If your heart rate feels high during a Zone 2 run, you’re not alone. This is a common question—especially as fitness, conditions, and fatigue change.
What Should Zone 2 Feel Like?
Zone 2 is best described as steady, not “super easy.”
You should be able to:
Hold a conversation (maybe not effortlessly, but comfortably)
Maintain the effort with a bit of concentration
Run, jog, or include walk breaks if needed
For some athletes, especially beginners or those returning from a break, Zone 2 may include run/walk intervals—and that’s completely fine.
Why Is My Heart Rate High at an Easy Pace?
Heart rate and pace don’t always line up. Many factors can push your heart rate higher than expected, including:
Hills and terrain changes
Weather (heat, humidity, wind)
Fatigue, stress, or poor sleep
Running with others
Dehydration
Because of this, pace alone isn’t always the best guide for Zone 2.
Should I Follow Heart Rate, Pace, or Effort?
For Zone 2 runs, heart rate or Rate of Perceived Exertion (RPE) is often more reliable than pace.
Use HR or RPE to guide effort
Slow down or walk when effort increases
Let pace vary based on conditions
The goal is to build aerobic endurance without accumulating excessive fatigue.
If It Feels Too Hard…
If a zone consistently feels harder than it should:
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Recheck how each zone is meant to feel. Use the table below to help with this.
Slow down—even if that means walking
Remember: an “easy” pace that pushes your heart rate too high isn’t serving the purpose of Zone 2
Heart Rate Monitor Accuracy
Wrist-based monitors can sometimes be less accurate, especially at lower intensities or in cold conditions. If you’re unsure about your readings, a chest strap may provide more reliable data. Learn more here - Wrist vs Chest Strap Heart Rate Monitors
Zone 2 training is about patience and consistency. Trust the effort, slow down when needed, and your pace will naturally improve over time.
Copyright MyProCoach® Ltd © May 2018. All rights reserved.
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