Written by Mon Solo

Running Tips: Use the Counting Talk Test for Zone 2

Those who follow me know I’m not a big fan of heart rate training zones—especially when it comes to identifying whether you’re in the aerobic zone (Zone 2). I almost always recommend the “talk test” over any chest strap or wrist-based heart rate monitor. Many of the runners I coach have made great progress by focusing on perceived effort instead of chasing HR numbers.

But I’ve also realized that even the talk test can be confusing for some beginners.

Fortunately, there’s a simple variation of it that some coaches and exercise professionals use: the Counting Talk Test (CTT).

Here’s how it works

While running at your usual pace, count out loud from 1 to 30 in a natural, relaxed voice. Breathe normally as you count.

  • If you can reach 30 comfortably without needing a deep breath, you’re likely in Zone 2
  • If you find yourself needing to pause or breathe deeply around 15–20, you’re probably creeping into Zone 3
  • If you’re already gasping by 10, you’re likely running too hard. Slow down.

This works because as exercise intensity increases, so does your breathing rate. The moment you can no longer speak easily (or count aloud without needing to stop), you’re likely passing your ventilatory threshold 1 (VT1) — which is the physiological marker for the top of Zone 2. That is why many exercise experts recommend that a majority of your runs are at an easy pace, which means the effort should be easy.

Why can heart rate (HR) zones be misleading?

On paper, heart rate training zones seem scientific and precise. But in real-world running, they often fall short.

1. HR Zones Are Based on Estimates

Most watches calculate zones using a formula like 220 minus your age. This has been proven to be greatly inaccurate.

2. Heart Rate Can Be Affected by Many Non-Training Factors

Your heart rate can spike or drop due to

  • Dehydration
  • Caffeine
  • Sleep quality
  • Stress
  • Heat and humidity

This means that on any given day, your HR might not reflect your true effort level.

Why the Talk Test—and the Counting Test—Work Better

  • They measure what your body is actually experiencing: how hard you’re breathing.
  • They reflect your ventilatory status, which correlates strongly with your aerobic and anaerobic thresholds.
  • They’re simple, accessible, and free—no gadgets or tech required.

Try It and See for Yourself

On your next run, give the Counting Talk Test a try.

Count aloud from 1 to 30 at a steady pace. Breathe naturally. Then notice:

  • How far did you get before needing a breath?
  • How did it feel?
  • What did your heart rate say at that moment?

You might find that your body knows the right zone 2 intensity better than your watch does.

Let me know how it goes in the comments.

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