Update: I was curious about the fasted/non-fasted results, so I did a repeat on the trail test today, fasted, on a crap night’s sleep (cats…) and got AeT of 140.
The gist of my question: Can one increase aerobic base this quickly? Read on…
57 yo female.
Previously very fit alpine climber, rock climber, trail runner, and gym rat (weights).
Currently not fit, coming off 2 years of minimal activity.
1 month ago, started hiking (Zone 1-2) ~ 2-3x/week, trail running (Zone 3) 1-2x/week, weight lifting 2-3x/week again.
– I’m on keto for health reasons, I’m used to IM fasting 14-16 hours, breakfast at 10-11 am, and I nearly always train in the mornings, so fasted workouts are comfortable for me.
– All the AeT/AnT zone tests below were done while walking/hiking, and I used the “go as fast as you can *comfortably* w/o opening your mouth to breathe” method (vs. “able to converse in full sentences”).
– About 3 weeks ago picked TFNA up again, and after a refresher realized that with my low fitness level, I’d better stop with the Zone 3 runs for now. Check.
I did my first ever AeT test(s) 2 weeks ago: I did two, to compare the “on the trail” version with a more controlled indoor treadmill version, however I did not have a HR monitor for the first one, so… filter as necessary:
Test 1: Trail hike, varying slope but not steep. No HR monitor, so I measured HR manually every 3 minutes and averaged it: AeT 122.
Test 2: Bought a Polar chest strap HR monitor two days later and repeated the test (also fasted) on a treadmill, per the book: AeT was 118. Decided to average it, so let’s call my initial AeT 120.
Note: Moving fwd all my Zone tests are done w/the HR monitor (tangent: small-ribcaged folx, the Polar H10 small strap goes *really* small! I measure 29″ just below the boobs and the small strap is almost too small. And it’s comfy with a good latch that does not self-undo).
A few days later, did the AnT test per the book (no hard workouts in the 3 days prior; full meal 2 hours prior; small carb-heavy snack 30 min prior): AnT=157.
AnT 157 and AeT 120 = ~24% difference, clearly ADS (Aerobic Deficiency Syndrome).
So for the past 2 weeks I’ve been following UA advice for ADS and doing Zone 2 hikes (trying to ride near the top of the zone) of 40 min or longer, with NO Zone 3 runs. I have lots of time to train, therefore many of those hikes were Z2 all uphill, and there was added Zone 1/recovery pace time on the descent; my 3-4x/week trail hikes have averaged about 1 to 2 hours each.
Also… despite the UA advice for those with ADS to *only* do base aerobic training (ie: no strength training) for the initial 4 weeks to reduce the ADS before going harder, I have continued with ~3x/week weights at the gym (going easy, not to exhaustion).
Here’s where my question comes in: It’s been 1 mo since I started training again, and 2 weeks since those initial AeT and AnT measurements; yesterday I did another AeT test on a hiking trail — a good night’s sleep, but unlike the first AeT tests, it was *not fasted*, but 1.5 hours after a medium-sized keto breakfast — and I got an AeT HR of solid 140.
Then I re-did the test this morning on a treadmill exactly the same way as before, but *FASTED*, and, after a shite night’s sleep, and got AeT of 134.
Either way you slice it, it appears my AeT has come up substantially (from 120 to 134-140) in just 2 weeks. Is this likely? My understanding was that it would take more time to see a measurable difference. My body has always responded quickly to training, but I’m new to Zone training and have no history to go with regarding the numbers and time frame.
And… I’ll be doing the next AnT test in a few days… very curious to see what it tells me.
What say you? And thanks!
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