You can't hold true VO2 max for more than 25 minutes across a whole session, so no, you didn't run your half marathon in zone 5.

Matt breaks down all five heart rate zones: what each one is for, how long you can hold it, and what it does to your body. That covers mitochondria, stroke volume and lactate clearance in zone 2, why zone 3 is the gray zone, and why zone 4 gives you the most bang for your buck. Then there's the real cost of a zone 5 session.

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