How did you determine your Z3? Assuming it’s what you’ve been able to sustain for 30-45 min, I would start with shorter intervals. 4×4 min. is a good starting point. I’ve found that if you’ve been focusing on Z1/2 for a long period of time, you have to go quite hard to get up to AnT, and it’s easy to overshoot muscularly, so that it’s hard to sustain. You could use the same hill, but only do 4 min. at a time, and gradually work your way up it, or simply do repeats of one section of it. Also, what kind of warm up are you doing? Adding in 2-3×2 min. working up to AnT after your easy warm up can help your body switch gears. Good luck!
So, I started Z3 training lately. I have a short hill in my neighborhood (65m ascent, 1km). The hill is rather unsteady.
I started with the recommended 3x8mins. Active recovery takes a little longer, since I need to hike down the hill.
My AnT is 172. I try to stay at/below AnT. But I observe significant cardiac drift between the repetitions. I get slower from rep to rep when I just go by HR.
How do you guys deal with that? Will I not get the intended Z3 stimulus?
PS: Doing it on a treadmill is not an option
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