Why Your Easy Runs Are Actually Zone 3 And What That's Costing You

Sat, 16 May 2026 00:00:00 +0000

My long runs in Sydney sat around 135 bpm at 5:30 min/km. Comfortable, conversational, well within what I’d call easy. Then I moved to Singapore.

Same effort. Shorter run. Slower pace — 6:15 to 6:40 min/km. Heart rate: 155 bpm and climbing.

Nothing had changed about my fitness. Everything had changed about the conditions. And that gap between what I expected and what my body was doing forced me to rethink something I thought I already understood: what “easy” actually means.

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Why Your Easy Runs Are Actually Zone 3 And What That's Costing You