It’s hard to say whether or not a training plan will work. You’ll no doubt have to make changes along the way.
First, what are the requirements that you’re training for? Are there physical tests that you know of in advance?
Second, it’s impossible to say how quickly you’ll correct your ADS. The factors are:
* Personal response. Some are fast-responders, some slow. It’s impossible to predict.
* Total volume of sub-AeT training. The more, the better.
* The discipline to avoid high-intensity training while ADS is being corrected. That could be tough if you need to train for military tests. From what I understand, they’re usually high-intensity.
With the sub-AeT training, you can fine-tune it in two ways:
1. Do a lot of it fasted; and
2. Train by pace rather than HR. Heart rate is a rough proxy for the necessary intensity. We use it because of the variable terrain in mountain sports. However, if you know from a treadmill test what your AeT speed is at a certain grade then, by all means, use that speed and ignore heart rate in those sessions. (You’ll need to go by heart rate in variable terrain for other workouts.)
Third, I’ll ask our tactical coach to weigh in on this too.