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5 ways to check you are running in Zone 2 (Z2) 1. Lab testing: The most scientific way to ensure you run in Z2 is to get a lab test done and keep your lactate below 2 millimole per litre. 2. Heart Rate. I know lab testing is not really practical for most people, so my next suggestion is using a HRM ( my favorite is the Coros Pace 3 with optical arm band). Aim to stay around 65-75% of max HR. If your fitness improves your HR stays around the same rate, but your pace gradually gets faster. 3. PACE
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