About 1 month ago I self diagnosed with ADS with AeT around 130 BPM and AnT at 180. IN someways I was hoping for it – means the gains to come are huge! I have made a small improvement since then. I now have quite a lot of time to train and am pilling on a lot of volume.

With training aiming right at my AeT I find it tends to jump above occasionally (I only have undulating terrain). This leads to me spending 2-3% of workout time in a Zone up to 5 BPM above threshold.

So I can see 2 ways of training-
Train slower to have a lower average HR and ensure my HR is never above AeT HR
Train right at AeT and accept that sometimes my HR will jump above threshold

I imagine both ways will be pretty similar over a many month period do you guys have experience on which is best?

Further, with races cancelled I would like to take on a mountain project run instead of an ultra. Cant climb steep terrain at any reasonable pace while staying Aerobic (can manage a mighty 400m per hour) so my up/downhill endurance will suffer for the next 3-4 months. I am planning on using the ascribed ME plan in TftUA. Can I do this while correcting ADS. My thoughts are if the MR stays below AeT this will be fine and perhaps contribute to correcting ADS in a small way? if my HR would be above AeT doing these workouts could I just drop the rep rate?

Thanks!