Aerobic Sharpening Intervals

Aug 13, 2025

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Flora Beverley’s video covers Zone 2 ultra training and recovery strategies. Below is the breakdown so you can apply it right away.

Key points:

Low-heart-rate (Zone 2) training is the base of ultra-marathon prep. Her target is 150-160 bpm, below her Zone 2 ceiling of 161 bpm. This slower work builds the aerobic foundation for harder sessions and higher volume.
Recovery runs at conversational pace can leave you fresher than taking the day off.
Post-run nutrition: a 3:1 carbs-to-protein ratio, water and electrolytes, and time to rest. A short nap helps.
Interval addition: one weekly interval session, alternating 1 km at 10K pace with 1 km recovery jog, 6 km total. Sharpens aerobic capacity alongside base work.

Workout example:

Zone 2 run: 10-12 km conversational, HR around 150 bpm and under the Zone 2 ceiling.
Mixed recovery session: 30 min treadmill in Zone 2, then 20 min on the climb trainer, easy throughout.
Speed-building session: 1 km at 10K effort, 1 km easy recovery jog. Repeat to 6 km.
Post-workout nutrition: carbs and protein (around 3:1) within 30 minutes. Toast and peanut butter plus a protein shake works. Water with electrolytes.

Closing note: Try this low-heart-rate framework, adjust distances and paces to your level, and track it in your Pacing app.

References