[Ruth Blackshaw]

Hello,
I am curious about the part in the instruction from the AnT test:
“If the spread between AeT and AnT is more than 10% then do all of your aerobic base training in Z2. Redo the AeT test that you did on day 1 each month if this is the case.”
My spread is slightly more than 10% (AeT around 151, AnT around 170 so I get 19 difference where 10% of 170 would be 17).
I have 2 questions:
1. does the above instruction include workouts that are labelled “recovery” and say “do all in Z1” (i.e. we ignore the Z1 part and do in Z2)?
2. when doing a Z2 training, does it matter where in Z2 – should we be aiming for close to AeT or anywhere in the zone has same impact?

And are we aiming to increase over time both the AnT and the AeT or just the AeT? I assume the AnT has a natural cap at some point…

Sorry for all the questions and thank you!!

Topic

[Alyssa Clark]

Alyssa Clark on May 22, 2023 at 12:27 pm #78397

1. For recovery, you should remain in Z1 even if the spread is greater than 10%. That allows you to be ready for the longer workouts and tougher workouts.
2. Anywhere in the zone is fine!
3. The AeT is where you will see increase and be within that 10%.

[Ruth Blackshaw]

Ruth Blackshaw on June 3, 2023 at 10:20 am #78633

Thank you! Does it matter if we go a bit above at times or should we be strict about staying below AeT? For e.g. today I was out and mostly below AeT but sometimes it was going up into 160s when I was climbing uphill then would notice and try to bring it down again..

Also I’m wondering for events – how would you recommend to pace in relation to AeT and AnT for an event I’m expecting to take somewhere in the 4-5ish hour range for?

[Alyssa Clark]

Alyssa Clark on June 5, 2023 at 11:16 am #78658

Hi Ruth,
Really you want to try to do the best you can, I would say if you are more than 10% or so above Z2, try to slow it down more. For a 4-5 hour event, you want to spend the majority of the time in AeT (think 85% or so) as you can only hold AnT for a total of around an hour.