An additional element may be running efficiency. I also couldn’t run without going into Z3 but it turned out to be that I am a terribly inefficient runner (I go up more than out) attending a running clinic and working to improve my form has done wonders for my ability to run below Z3. Now I can actually run in Z1.

I would recommend doing AeT and AnT tests first to establish these thresholds and your intensity zones. You can do these tests indoors as well and might be a better option in your case.

As you start doing more aerobic workouts in Z2, you will get a better sense of the pace (jog-walk) combination that works and make changes as needed. Walk as HR gets closer to AeT and light jog when it drops to Z1. Try to maintain HR in Z2.

As a longtime multisport athlete and (former) coach — it’s been my experience that no amount of cycling prepares someone for *any* amount of running. When a cyclist (or swimmer or rower…) starts running, they are starting as if they just started exercising. You’ve got to put in 4-6 weeks ignoring HR zones and just learn to run. Run a minute; walk a minute. Repeat. Do some faster strides — 20 seconds at a time. Strides are particularly valuable for the new or returning runner.

You’re switching from using muscle as a motor moving a lever — to using muscle as a strut and a spring. It’s more different than people realize.

My view: Don’t even bother with the test until you can run an hour at a comfortable pace. Because in the meantime, all the HR spikes are going to distract you.

hokiehead – I am just a recreational athlete who has been following the UA training plan for a year.

For any individual who wants to follow the UA training plan, the recommendation is to first do AeT and AnT tests, so that you can check for ADS and can set the right training intensity zones. I agree that doing an outdoor test (running) might not be the best option for you now, so I recommended doing an indoor test on a treadmill. On a treadmill, you can walk on an incline and manage pace/incline once you start the tests. You might need a couple of iterations to get a good estimate of your AeT.

Hope this is helpful.

Hi. I for one would be interested to hear updates on your experiences and what your AeT and AnT were determined to be. I’m also coming back to running after pretty much only cycling for the last two+ years after a diagnosis of “early osteoarthritis” in my knees. After reading some research papers showing not much correlation with running and data indicating no tendency to make OA worse with running, I’m starting again.

My MAF HR is 127 bpm (i.e., I’m 53 yo), and I have to shuffle slowly to “run” at that HR and have to pretty much walk most inclines. And this is all in central Texas, so not much above sea level. My long bike rides are 50-60 miles at 15 – 16 mph average, but as stated in the thread, this does not seem to have done much to prepare my legs for a return to running! My heart and lungs can do it, but my legs are still adapting.

I started out walking for several minutes then running for a minute or two and repeating that. Having done 1 “run”/shuffle/walk per week for about 3 months, my legs are finally able to handle 5 miles or so of this, but my pace is terribly slow, in the 12 – 14 min/mile range, which is very frustrating. I’m going to stick to the MAF HR training for my runs for now and am interested in how your experience goes.

I had thought my AeT was about 137-140 (on the bike, based on “talk test” and nose-breathing), but I did a run/shuffle test on a track for 3 miles at 132 bpm (MAF + 5), and my Pa:HR was >7%! Not good and not AeT, so I’ll stick with 127 bpm for my “runs” for now.

Thank you!
Rene’

plans to do the heart drift test next week with a friend, probably somewhere around Boulder.

thanks all for the advice

So a slight word of caution here. I often train at 10,000+ feet but live at 4500 feet (SLC) and pre-COVID when Scott and Steve did a book tour for TFUA, I asked about this. Basically, where should I do my AeT/AnT test because altitude squishes your HR range (Higher low and lower high). Steve’s answer was to test at both altitudes since your AeT will be different.

So maybe a good idea to do the test twice, even though the results will be much more satisfying in Denver/Boulder