Aerobic deficiency and updated AT test

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  • #67921

    My older chest strap was giving me irregular data, I bought a new Polar one recommended by some folks here and it’s working much better. I redid my HR drift test yesterday replacing my scheduled workout, was decently rested and I think it went well data wise

    apparently 120 is a little too high for me and I’m guessing that my AT is more like 115. I’ve recently sustained a 160 BPM for an hour in a workout about a month ago, so I’m using that as my AnT. that spread sounds really wide. Am I right to assume I have a lot of work to do on my base but that there is some hope if I keep at it I can get the AT to move up towards the 140 range and should focus on that entirely , until the AT and Ant are around 10% off from each-other?

    My running economy sucks and I’m probably going to be dong more walking , i trained for a half marathon before this program just to build up the ability to run for an hour and have made huge improvements in my running, but the whole time I was assuming my AT was about 140 based on my age and the fact that I could sustain that for several hours.

    thanks for any insight, I know I’m just beginning on this and am focused on the long term goal of just getting better aerobically.

  • Moderator
    MarkPostle on #67937

    James, The data looks pretty good here and you’re interpreting it correctly as far as drift and AET. If you have it accessible it would be interesting to get a second data point for this from a steady state treadmill test set on a steep incline and using a power hiking gait. Regardless indeed you have a decent size gap between your aerobic and anaerobic threshold and would benefit from doing majority of your aerobic volume at a lower intensity than your previous training for the half marathon. I would try training in that 115-120 range for a while and see how it feels. (Yes it will likely be quite slow! That ok). Put in a good 6-8 weeks and see if you can close than gap down some and get more efficient at the sub Aet work. You can see from this test at the beginning you were working around 120HR and doing 15 min/mile then later you were working at 130HR and had slowed to 17+ min/mile. If you extrapolate this out over a big 8-12 hour climbing day you would likely drift to a point where you might not be moving effectively enough to summit etc.
    Unless you have a big goal in the short term I would put most all of my effort into logging a solid low intensity base and let see if we can’t close that gap a bit and get you moving more effectively over a longer time frame.

    lapotka on #67987

    as a follow up, I did my workout today as a walk and basically did the same thing, I was goig to jog and walk mix but after ten min just decided to walk fast.

    I’m able to walk faster than I run and at a lower HR

    So I’m wondering if I am doing brisk walks rather than running can I increase the volume a bunch since it’s not going to create as much fatigue? I feel like I can do an hour brisk walk almost every day and recover just fine.



    Great post and response. I had a similar question.

    My AeT is around 147 and my AnT as last measured a few months ago was somewhere around 168 or 14% variance (if my math is correct (AnT/AeT – 1). Based on the response above, am I correct in assuming that as I continue to build my aerobic base, I can expect that my AeT will increase to somewhere in the range of 153 or more? (168/153 – 1 = ~10%). Is it very typical for the AnT to improve as well? Thanks.

    MarkPostle on #68064

    Marty, depending on your training history we don’t tend to see big changes in AnT. The 10% delta between AeT and AnT is a great target to train towards. In my experience not everyone can quite get there but you want to maximize your aerobic capacity as best you’re able.

    MarkPostle on #68065

    James, Yes you can certainly use a power hiking gait instead of a running gait. As your aerobic capacity increases you may find you need to use a running pace to get your HR up into Z2 or use a walk/run progression. The walking gait in most circumstances isn’t as abusive on the body and can indeed allow a faster recovery for similar training time.

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