Pinpointing your Aerobic Threshold (AeT) heart rate is the first step in setting up your training intensity zones. These zones will help direct your training to ensure the development of a strong aerobic base. While the gold standard for measuring it would be a laboratory test, the following Aerobic Threshold outdoor test works well for most (around 70 percent of) people when it comes to determining a baseline for aerobic training. If you have access to a treadmill, consider doing an indoor variation of this test: Read the eight-step instructions for determining your AeT on a treadmill. You’ll want to…
Author: Uphill Athlete
Determining your Aerobic Threshold (AeT) heart rate is the first step in setting up your training intensity zones. These zones will help guide your training to ensure the development of a strong aerobic base. While the gold standard for measuring it would be a laboratory test, the following Aerobic Threshold treadmill test is an accessible way to determine a baseline for aerobic training. If you do not have access to a treadmill, we have also developed a DIY outdoor test. Make sure to start the test well-fueled and hydrated. Aerobic Threshold Treadmill Test < For this eight-step test, you will…
We rely heavily on something we call Scott’s Killer Core Routine, as detailed in Training for the New Alpinism. This is a progression Scott Johnston developed and fine-tuned over 25 years of training world-class cross-country skiers. Many of his athletes competed at the Olympic and World Cup level, so we’re confident in the efficacy of this program for endurance athletes. We’ve modified his time-tested routine here for ski mountaineering and skimo racing. Ski Mountaineering Core Training: How to Do Scott’s Killer Core Routine 1. To learn the exercises, start with one time through the circuit per workout. 2. Do the…
The Problem: How Do Mountain Athletes Measure Intensity? Swimmers use race pace. Track runners use splits. Road cyclists use power meters. Rock climbers use grades. Each of these sports has a relatively straightforward metric for monitoring how hard you are working during training. Mountain athletes do not have this. The effort required to move through mountain terrain depends on factors that change constantly: steepness, altitude, surface conditions, weather, pack weight, snow depth. A pace that feels moderate on a groomed trail at 5,000 feet becomes brutal at 14,000 feet in wind-loaded snow. There is no fixed external standard you can…