I’m not that familiar with RER and crossover analysis, but based on your test, you have everything you need to know to structure your training.
With your AeT (~2 mM) at 164, you’ll want at least 80% (probably ~90%) of your training to be at or below that intensity.
Your AeT is within 10% of AnT (164 / 175 = 94%), so you can safely start to add some intensity. However, I wouldn’t make 20% of your volume high intensity. That’d be a good way to blow up.
From what I understand:
When studies talk about an 80/20 breakdown between low- and high-intensity training, they’re usually using a “session goal approach”. A session goal approach categorizes training time by workout rather than by minutes spent at various intensities. So two out of ten sessions that include high intensity, regardless of how long the warm up and cool down are, would qualify as “20% high intensity”.
Studies that use a “modified session goal approach” actually look at the time spent at each intensity regardless of the session goal. That’s a much more accurate way to evaluate the low/high relationship. When done like that, training logs of world-class athletes usually show that 90-95% of their actual volume is high intensity.
The following is from The Training Characteristics of the World’s Most Successful Female Cross-Country Skier:
“… total training time was distributed as 90.6% endurance-, 8.0% strength-, and 1.4% speed-training, with endurance-training time consisting of 92.3 ± 0.3% [low-intensity], 2.9 ± 0.5% [middle-intensity], and 4.8 ± 0.5% [high-intensity].”