Chapter 1
The engine inside your cells
Chapter 2
Global secrets of slow and steady
Chapter 3
Building your own engine
Ch 3 · Building your own engine
coach The scientifically validated talk test measures your ventilatory threshold when you can converse easily but struggle to sing your favorite song.
Quiz
If you are exercising in Zone 2, what should your speaking ability feel like during the 'talk test'?
Quiz
Which physiological milestone does the 'talk test' help you identify without using medical equipment?
Quiz
If a 40-year-old athlete has trained consistently without injury for over two years, how does the MAF formula adjust their target heart rate?
Quiz
According to Dr. Phil Maffetone's MAF formula, what is the starting number you subtract your age from to find your maximum aerobic heart rate?
Fun Fact
Nose breathing: Breathing only through your nose during exercise is a natural speed limiter that almost perfectly keeps you in your Zone 2 aerobic zone.
Quiz
What is a common experience for beginners when they first try to maintain a strict Zone 2 heart rate?
Quiz
How does your body adapt after several weeks of consistent, disciplined Zone 2 training?
Glossary
mitochondrion (noun)
An organelle found in large numbers in most cells, in which the biochemical processes of respiration and energy production occur. These cellular powerhouses multiply when low-intensity exercise activates the master protein switch known as PGC-1α.
An organelle found in large numbers in most cells, in which the biochemical processes of respiration and energy production occur. These cellular powerhouses multiply when low-intensity exercise activates the master protein switch known as PGC-1α.
coach Active Recovery Brain Boosts
The steady movement keeps the fuel in flow, To feed your brain and help your neurons grow.
Quiz
Which branch of the nervous system is activated by Zone 2 cardio, helping to lower stress and promote recovery?
Quiz
What is the name of the brain chemical, boosted by Zone 2 exercise, that supports the growth and survival of new brain cells?