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In terms of staying in a lower effort my opinion and the general internet and coaching opinion seems to be that it’s shite. How much air you intake through your nose and the effort exerted and wildly unparallel.
I’d like to caveat here by saying you can stay in zone 2 should that be the desire by only nasal breathing but you I and probably plenty others can nasal breathe at near threshold efforts if I try hard enough so it’s not a good barometer for it.
Stick to a chest strap and looking at your watch frequently and don’t overdo inclines. It’s probably the easiest way to ruin a low rpe run is powering an incline without thinking.
SomethingOrOther
@gdkhgd
What's the take on nasal breathing? I've been doing it to stop me going into higher HR zones though wonder if I'm adapting to it and undermining its use as a yardstick for effort. On a progressive run I can quite comfortably run at 4:20/km just nasal breathing, perhaps a bit above what would be "easy" pace. My tempo is 3:50ish/km.
Alternatively, it might be a good training technique and I'm enjoying the benefits. Or perhaps I might just be endowed with a sizeable schnoz...