Beginner Questions on Transition Period Volumes

  • Creator
  • #41166

    I’ve read through TftNA as well as the training log book and am excited to get started. I’m using 250 hours as a guideline for my “previous year” annual training volume as suggested in the book. Following the Transition Period volume guidelines:

    Weeks 1-3:
    50% of previous year average weekly = 2.4 hrs
    “One long Zone 1 aerobic workout each week. Should leave you tired from the duration, not the intensity. This one workout should be 25 percent of the weekly aerobic training volume. = 0.6 hrs.

    I don’t understand how a 36 minute Z1 workout could leave me tired from the duration. Should the volume for the transition period really be this low? I guess I’m just looking for a sanity check before I plan everything out.

  • Participant
    Conor on #41180

    Another question that kind of goes along with this – should I be counting the core and strength workouts into Z1 volume? i.e. if the book calls for 2 circuits of the general strength routine and 1 circuit takes 10 minutes to complete, should I log that as 20 minutes of Z1 volume?

    Shashi on #41181


    You might find this discussion helpful –

    Starting to Train – Too Conservative on Volume?

    Core and General Strength workout counts towards your total training volume, but I don’t think you will log them in any HR Zones. I track HR only for Aerobic workouts.

    Anonymous on #41182

    What Shashi said!

    Conor on #41185

    Shashi and Scott – Thanks, that really cleared things up for me, thank you. I’ve attached a screenshot of my planned transition period in case anyone wants to take a look. Assumptions are as follows:
    Previous year training volume = 250 hours = 4:48 weekly average
    Each core and strength circuit takes 10 min to complete
    Following the recommendations laid out in the NA Training Log

    You must be logged in to view attached files.
    Shashi on #41188

    Conor – I think your volume and split across aerobic / strength is aligned with the recommendations in the book.

    However, based on your AeT you may want to change your target HR zones. For e.g. I have ADS so most of my aerobic workouts (except for recovery) are in Z2.

    If you have a particular goal in mind, I would highly recommend using Training Peaks and using one of the training plans. I used to log my workouts in the spreadsheet, but this year I started using Training Peaks + 24 Week Mountaineering Plan. It is worth it. Just a recommendation.

    I hope this is helpful.

    Conor on #41189

    That’s a good point. I haven’t done the AeT test yet so I’m not sure where I stand, but based on the results I’ll adjust volume/zone distribution accordingly.

    I don’t have a particular goal in mind yet, just want to get in decent shape for some ski touring/backcountry skiing and some 14ers this winter. I’ll take a look at the Training Peak plans. There’s so much info in this book and website, I still have a lot of research to do, but I’m excited to get started.

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