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If you have any questions, let me know in the comments! ALL NEW RUNNING HATS, TEES, HOODIES, BUFFS IN STOCK WITH FAST WORLDWIDE SHIPPING! https://benparkes.com/collections/merchandise Use code YOUTUBE for 10% off your order! ---- Labs where I have had my heart rate zones calculated St Marys - London - https://www.stmarys.ac.uk/sport-and-health-services/physiological-profiles.aspx Solent Uni - Southampton - https://www.solent.ac.uk/enterprises/sports-science/vo2max Heart Rate Monitors (affiliate links on Amazon) Wahoo - (updated model from one shown) - https://amzn.to/3pEduCB Garmin HRM-RUN - https://amzn.to/38WmtJC Polar OH1 - https://amzn.to/36LqHko 80/20 Running Book - https://amzn.to/3nCDmx2 Calculator Website - https://runningversity.com/heart-rate-zones-calculator/ ---- Pacing Chart to help with your running - https://benparkes.com/blogs/news/pacing-your-runs-right-pace-chart?_pos=1&_sid=c2a6404de&_ss=r Physio - Scott Newton https://londonrunningphysio.com/about-scott/ Follow along on Social Media! Instagram - http://www.instagram.com/benparkes Facebook - http://www.facebook.com/benparkesruns Twitter - http://www.twitter.com/benparkes Strava - https://www.strava.com/athletes/2310069 Sarah Instagram - http://www.instagram.com/sarahplace1 Strava - https://www.strava.com/athletes/8775828 Filming Kit Main Camera - Sony A6400 - https://amzn.to/2A9x4OH Microphone - Rode https://amzn.to/2ICtqQ0 Running Camera - Go Pro Hero7 - https://amzn.to/2GRCmSU Mic Adapter - Go Pro - https://amzn.to/2IFdb4r Microphone - https://amzn.to/34J72zF Stable Camera - DJI Pocket https://amzn.to/2T8uapk Microphones at home - https://amzn.to/32CpEiZ From the Q and A video. Headtorches Petzl Bindi - https://amzn.to/34sPeb9 Petzl Nao+ - https://amzn.to/2NEmp4N Petzl Reactive - https://amzn.to/2JMDus0 Jackets Salomon Bonatti - https://amzn.to/2JNUluG Gore Shakedry - https://amzn.to/2PJpSli Salomon S/Lab Motion - https://www.salomon.com/en-gb/shop-emea/product/s-lab-motionfit-360-jkt-m.html Calculate Race Day Goals - https://runsmartproject.com/calculator/ Blog on goal times - https://benparkes.com/blogs/news/how-fast-can-you-run-the-marathon-how-do-you-predict-your-race-time-my-quick-guide Kit from last video! Shorts - https://amzn.to/2mqylh1 Gels - https://www.maurten.com Compex - https://amzn.to/2ngVbYr Watch - Garmin 945 https://buy.garmin.com/en-GB/GB/p/621922 Running Camera - Go Pro Hero7 - https://amzn.to/2GRCmSU Shoes - Nike Pegasus Trail 36 https://amzn.to/2JhJqcU Watch - Garmin 945 https://buy.garmin.com/en-GB/GB/p/621922 Pack - Salomon ADV 12 Set https://amzn.to/2XfekdD Bottles - Salomon https://amzn.to/2ZrL6FJ Compex - https://amzn.to/31sb8d1 Foot Roller (Similar) - https://amzn.to/2MRrLuS Roll Recovery (not available in the UK) - https://rollrecovery.com/r8 Nutrition Gels Science in Sport https://amzn.to/2WGOlfS GU https://amzn.to/2Xdz0Ti -- Training Plans - https://www.benparkes.com Coaching - https://www.benparkes.com Strength Gear Dumbbells - https://amzn.to/2M7JDxl Kettle Bells - https://amzn.to/2Q6NU7H Bench - https://amzn.to/2MWucNO Recommended Gear Strength Bands - https://amzn.to/2ki3Hlf Self Massage Roller - https://amzn.to/2IEwP4N Shoes Road Race Shoes - https://amzn.to/2GKoir6 Trail Shoes - https://amzn.to/2Rp6oPX Spibelt (for phone) - https://amzn.to/2LqMH8D 0:00 Intro 1:04 Calculating your zones 4:50 Zones explained 6:10 Heart Rate Monitors 7:00 Weekly structure 7:35 Online calculator 8:00 Summary #gettingitdone #benparkes #heartratezones37:["$","div",null,{"className":"mt-6 max-w-3xl","children":["$","$17",null,{"fallback":null,"children":["$","$L3d",null,{"children":["$","$L3e",null,{"className":"max-w-3xl","tabs":[{"value":"description","label":"Description","content":["$","div",null,{"className":"prose prose-sm max-w-none dark:prose-invert whitespace-pre-wrap wrap-break-word [&_a]:text-blue-600 dark:[&_a]:text-blue-400 [&_a]:underline [&_a]:decoration-blue-600/30 dark:[&_a]:decoration-blue-400/30 [&_a:hover]:decoration-blue-600 dark:[&_a:hover]:decoration-blue-400 [&_a]:transition-colors","children":["$","div",null,{"dangerouslySetInnerHTML":{"__html":"$3f"}}]}]},{"value":"links","label":"Links (52)","content":"$L40"}]}]}]}]}] 38:["$","aside",null,{"aria-label":"Spot Sports","className":"flex flex-col gap-3 rounded-lg border bg-card p-4 text-card-foreground sm:flex-row sm:items-center sm:justify-between mt-8 max-w-3xl","children":[["$","div",null,{"className":"space-y-1","children":[["$","p",null,{"className":"text-xs font-medium uppercase tracking-wide text-muted-foreground","children":"Spot Sports"}],["$","p",null,{"className":"font-semibold","children":"More highlights"}],["$","p",null,{"className":"text-sm text-muted-foreground","children":"Instant highlights and creator takes from across sports."}]]}],["$","$L41",null,{"placement":"video_detail","pageType":"video","className":"inline-flex items-center justify-center gap-2 whitespace-nowrap text-sm font-medium ring-offset-background transition-colors focus-visible:outline-hidden focus-visible:ring-2 focus-visible:ring-ring focus-visible:ring-offset-2 disabled:pointer-events-none disabled:opacity-50 [&_svg]:pointer-events-none [&_svg]:shrink-0 border border-input bg-background hover:bg-accent hover:text-accent-foreground h-9 rounded-md px-3 shrink-0","children":["Watch on Spot Sports",["$","$L34",null,{"ref":"$undefined","icon":{"name":"arrow-up-right","size":24,"node":[["path",{"d":"M7 7h10v10","key":"1tivn9"}],["path",{"d":"M7 17 17 7","key":"1vkiza"}]]},"className":"h-4 w-4","aria-hidden":"true"}]]}]]}] 39:["$","$17",null,{"fallback":null,"children":["$","$L3d",null,{"children":["$","section",null,{"className":"w-full py-12","children":["$","div",null,{"className":"container px-4 md:px-6","children":[["$","h2",null,{"className":"text-2xl font-bold tracking-tighter mb-8","children":"More from Ben Parkes"}],["$","div",null,{"className":"grid grid-cols-1 md:grid-cols-2 lg:grid-cols-3 gap-6","children":[["$","$L2c","67fd12db-9823-4166-be89-bc09faaf347f",{"href":"/videos/67fd12db-9823-4166-be89-bc09faaf347f","className":"block transition-transform hover:scale-[1.02]","children":["$","div",null,{"ref":"$undefined","className":"rounded-lg bg-card text-card-foreground shadow-xs border dark:border-slate-800 hover:shadow-md transition-shadow","children":[["$","div",null,{"ref":"$undefined","className":"flex flex-col space-y-1.5 p-6","children":["$","h3",null,{"ref":"$undefined","className":"text-2xl font-semibold leading-none tracking-tight line-clamp-2","children":"I Spent £800 Testing EVERY WINTER RUNNING SHOE - 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How to calculate HEART RATE ZONES for RUNNING.. PLUS WHAT EACH ZONE MEANS!