p.s. I meant to add: “…start with the Transition Period in the book — and make those Zone 1 sessions Zone 2 until I’m free of ADS and ready for more Zone 1. (It contains mostly Zone 1, which is contraindicated for ADS).”
I started last year with an aerobic deficiency (ADS) of 27% (confirmed by multiple rounds of tests). Since it was so high, I opted to not develop a Transition Period plan, but to simply do regular, increasing Zone 2 until it came down to that desired 10% level for harder training. I brought it to 12% in 4 months, then in Sept. I got an injury and have been in rehab. I’m ready to start again, and I’m re-reading the book. My question: With ADS, do I actually need to JUST do regular, long Z2 sessions until I hit that sub-10% zone, and THEN start the Transition Period, or can I actually just start with the Transition Period in the book? (It contains mostly Zone 1, which is contraindicated for ADS.)
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