I’m new to Uphill Athlete and just getting started by performing a HR Drift test and a Anaerobic Threshold test. I started HR Training under the MAF method in February and haven’t seen much in the way of results yet so I’ve continued to lower the top end of zone 2. I think was too generous with where I started thinking I was in better condition. I’m 46 and after doing AeT test on a track I think I’m settled in around 134-135 (which is where I should have started under MAF). In addition to this, I’ve started to increase my volume. I was around 3-4 hours a week and reached a little over 6 last week and hoping to get to 7. I’d like to settle in at 8-10 hours week if possible.
Tonight I performed my AnT test on the treadmill. I did 30 minutes and gradually bumped the speed up until I felt slightly uncomfortable but maintained that speed from about the 11 min mark till the end. HR got to 160 around the 15 min mark and then slowly increased to 170-171 and then it actually dropped to 168 in the last couple of minutes with the speed held constant. My average HR was 158 over the 30 min. I should note I did a 15 min warm up as well. Does this appear to be a good AnT test and that I would set top of zone 3 to 158. And based on my drift test top of Zone 2 is 135. This puts me at 17% for the 10% test. As long as I’ve done everything correctly, this qualifies me for ADS. I would share my tests in TP if there is a way to do that.
Just want to say I appreciate all the info on this site, the podcast as well as TfhUA. I just got my copy on Friday and I can’t put it down. My goals are to run in road marathons and start to transition to more trail running and hopefully an ultra someday. Right now I’m focused on improving my base and undoing my mistakes of the past.
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