I don’t think option 1 makes sense assuming we’re talking about running uphill and downhill and not just on flat ground. To get HR to 150 on downhills, for example, might not be possible. I think option 2 is a lot more realistic.
Effort variation within Zone 2
Suppose hypothetically, someone has an AET of 150. Which type of Z2 training would be most effective?:
1. Train right near 150 (but staying slightly below) in a steady state fashion for the duration of the workout.
2. Vary effort within Z2. So suppose Z2 is 120-150 (Z1 below). Then run or cycle by varying HR between 120-150 for the duration of the workout.
3. Do steady state but on different days, vary effort within Z2. Example: on sunday long run, do steady state at 130 and on Wednesday shorter run, do steady state at 145.
I was listening to a Peter Attia podcast about Z2 and he seems pretty firm in the idea that one needs to do steady state at a constant power. But I have never heard anyone present science about whether you need to have constant effort. Intuitively, I would think some variation below Aet is okay as long as you don’t go above it.
- You must be logged in to reply to this topic.