I think you could benefit from reading this article (https://uphillathlete.com/why-you-are-forced-to-slow-down/) on the website. It explains what happens if you start out too fast in a race which should be more or less the same in a training situation.
Ideal warm up pace/HR zone
Ive been working on zone two training under the assumption I have moderate ADS (AeT around 130-135, unknown AnT) and have noticed my HR is in what I am assuming is zone 3 (140-50s) as I warm up, then decreases to 120s-130s as I get warm. Im assuming this is the delay in the aerobic/oxidative system kicking in.
Im curious if it matters that Im starting out of my target zone. When Ive done the treadmill HR drift test, I slowly increase the speed from brisk walk to run, during my warm up period to increase my HR, so have not had this issue, but when training outside I just jump right into running.
I imagine a slow ramp up would be better, but haven’t seen anything in the forums on this.
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