Hi,
how to did you organize your test?
I’m from Munich/want to get tested sooner or later…

Kind regards,
Clemens

Daniel:

Thanks for sharing your test data with all of us. There is some great info here and I will evaluate as I would for one of my own athletes who had this same test. A few things to say to start:
1) The language is a little bit of a problem for me so I might say some wrong things due to the test being in German.
2) Zones: These represent general information on THAT DAY. They will shift from day to day and you should not assume they are cast in stone or that they are accurate to within a beat or two. Doing that is, as they say in the engineering world, “false precision”.
3) I am not familiar with the AnT terms of Dickhut or Dmax so I can’t help you with that.

Now on to my observations of this test:
1) I do not like to use a treadmill graded test to determine AnT. Labs do this but coaches do not. What coaches do and what we outline here:https://uphillathlete.com/diy-anaerobic-test/ is a field test because this is a performance test and that’s more important. Using 4mMol as a marker of AnT is a big mistake often made. You can use performance at 4mMol as a proxy measure of endurance but I prefer the field test mentioned above.

2) As for AeT. Something to keep in mind is that AeT is a controversial term and ill defined in sport science. Some use a ventilation marker. Some use the fat/carb cross over point. Some use 2mMol/L. So, where does this leave you? Here is how I would interpret this:
Your cross over point is below your AeT. This means that to improve fat adaption you will train at the cross over point HR (164). A large volume of training at and just below 164 (Z1) will move the crossover point upward. To improve your running speed at 2mMol/L you will train at 182 (which is impressively high and warrants discussion on its own). I will address that below.

Your AeT of 182 is only about 12% below your maximum HR which means that no matter what your AnT Hr turns out to be from the test mentioned above, the spread between AeT and AnT is well below 10%. Based on this I recommend the following zones.

Z1= 155-165
Z2= 166-182
Z3= 183-(the HR you find in the AnT test)
Z4= Above AnT

With this high AeT you may only be able to handle 1-2 hours each week at this intensity since is probably pretty fast running for you. You need to do most of your basic aerobic capacity work in Z1 with possibly some Z2 fartleks or pick ups. You need minimal (less than 5%) training in Z3 but will benefit from including 1 Z4 interval session each week.

Good luck with your training.
Scott

Question on testing.

Did my first DIY lactate test today and used my wifes “Maxi Climber” instead of a treadmill or hill. I’d like to know if the total time of the test matters much? As you can see from my results my HR and Lactate levels increased rapidly. If I understand this correctly my AnT is at 165 bpm, and I got there in only 6 minutes.
Would a slower pace give me different results?

J.

Rest HR 89 1.8mmol
1.0 min HR 123 1.6 mmol
2.5 min HR 135 2.1 mmol
4.0 min HR 150 2.7 mmol
6.0 min HR 165 3.7 mmol
9.0 min HR 175 8.5 mmol

Scott:

Thank you for the quick reply. More than that thank you for being so generous with your time.

I am still working on wrapping my head around all of the terms and science so the AnT was a mistake. But thank yo for clearing it up.

Best, J