[paum31]

Hello!

I’m Pau, I wanna share some tests I’ve been doing. I’m using a Garmin forerunner 235 with a chest strap.

How do you prefer me to share my activity files?

Garmin connect offer me the following options:
Export Original
Export TCX
Export to GPX
Export to google earth
Export to CSV (Excel)

Is any of these formats useful? Should I use another platform?
Thanks in advance!

Topic

[paum31]

paum31 on September 25, 2020 at 1:38 am #45407

Thanks for your response, but I’ve read the book and most of the blog posts, I’ma aware of those links.

My Ant test was done correctly (otherwise it wouldn’t be Ant test?), I pushed myself hard.

I had already calculated the zones, that was not my question. I have been doing almost all the miles at a 110-120bpm Calculating my zones with 155HR as my AET reference, my z2 would be between 140-155bpm and my z1 would be between 125-139bpm, So, I was doing most of my miles in a calculated recovery pace instead of a Z1 pace. Should I try to do most of my miles at a calculated Z1 pace? 110-120bpm feels like easy recovery pace, 120 or above HR feels like a little higher effort.

The 2hour is not an AET test, as said, it’s an experiment! I just wanted to see if my HR drifted at this initial HR for 2h, which it did!

I’ll wait for the coaches answer to see their viewpoint!

Meanwhile I’ll post the AET test at a 160 initial HR you recommended me to do. I did it yesterday!

Thanks again!

[paum31]

paum31 on September 25, 2020 at 1:44 am #45408

5- Third Heart rate drift test: Same 6km laps
(the test is only the 3 and 4 laps in the laps section of the following file; the first part is the warm up and the 4th is some more miles)
https://connect.garmin.com/modern/activity/5585796121?share_unique_id=24

At a 160 initial HR for Heart rate drift test there is minimal Heart rate drift. almost 0% decoupling.
How should I do my next test to look for the Aet?
I’m quite lost, I expected a higher decoupling.

[Marcus]

Marcus on September 25, 2020 at 7:31 am #45410

Hi Paul

I had similar results as you for my last HR dirft test. My beginning HR is 172 and it only drifted of 1,7% (I posted a bunch of data here). I think you and me have good results. The cause for low HR drift could be that when the AeT and AnT are close from each other, the HR drift is increasing fast with a faster pace. For example, you had 0% drift at 4:00 min./km, but you could have 4% drift at 3:55 min./km.

Using you AnT and AeT tests, I did some calculations of speed(km/h)/HR. The results are:
At HR=156,5 the ratio is 0,086km/h/HR
At HR=160 the ratio is 0,94km/h/HR
At HR=173,5 the ratio is 0,89km/HR

Those results show that you are losing efficiency beyond 160 HR or 4:00min./km. And I think it’s indicating that you are entering Z3 close to that speed.
I think it is more useful for well trained runners to use AeT and AnT paces, because they include the global running efficiency.

Also, you may want to do a full hour at 4:00 min./km, your last test was only 47 min.

[paum31]

paum31 on September 26, 2020 at 5:13 am #45427

Hi Marcus

I’ve just read your post! We are in similar numbers, and I’ve also got the same anaerobic deficency feeling.- My AET may be higher than 160 according to the last test

I still have the same initial questions unanswered, it would be great to be answered by Scott or some other knowledgable administrator, but i would also like to read your viewpoint.

Initial questions:

– I have been doing almost all the miles at a 110-120bpm Calculating my zones with 155HR as my AET reference, my z2 would be between 140-155bpm and my z1 would be between 120-140bpm (even higher if it was 160HR), Should I try to do most of my miles at higher HR? 110-120bpm feels like easy recovery pace, 120 or above HR feels like a little higher effort than that, but very sustainable.

– What do you think of the 4th experiment?
At a 135 initial HR, my Hr starts to drift significantly when I’ve run aprox.1h40. I believe it could lead to some interesting interpretation and may be useful.

Thanks a lot! PAu

[Marcus]

Marcus on September 27, 2020 at 8:36 pm #45464

From what I know, you should try to do your aerobic capacity training in Z1 and use recovery only on recovery days. Just avoid Z2.

Concerning you 1h40 + HR drift, I think that we can look at it from a capacity vs utilization training perspective. When you are running for a long period at your AeT, somehow it becomes utilization training, because, you are maximizing your ability to run at that moderately fast pace. If I am right, I remember Scott saying that a marathon is normally run at AeT. So even if the speed is not properly fast enough for utilization training, the duration make it similar to capacity training. Such training will stress your muscles/body causing a general fatigue and maybe a lost in efficiency too. That added stress and efficiency lost is reflected in your HR that start to rise. This is why you should not do aerobic capacity training in Z2, you will not be able to recover fast enough.

I am just wondering why is it happening at 135 bpm, it should happen at a faster pace. I don’t know what is your running background, but If you are more used to run 5 and 10 km for triathlons, maybe you just don’t have enough local muscular endurance to run that long. Moreover, your drift looks to be mostly caused by your speed going down during your last lap, the HR increase is only 5 bpm, so less than 5% without considering the speed.

Finaly, I would be conservative when estimating your AeT. Even tough you have about 12 bpm difference between your AeT test and AnT test, your pace at AeT is very close to your pace at AnT, only about 7 sec/km. I would use 160 bpm 4:00 min/km.

[Anonymous]

Anonymous on September 28, 2020 at 10:56 am #45481

Thanks, Shashi!

[paum31]

paum31 on September 29, 2020 at 10:29 am #45513

Hey Scott! What are your thoughts about my tests, conclusions and questions?

[Anonymous]

Anonymous on September 29, 2020 at 10:56 am #45523

I think this thread is missing some posts. I’m not following everything, but I agree with what Marcus said. Once HR thresholds ger high and close together, they won’t change very much. So you need to start measuring by pace.

If you can post a public link to a test that’s been uploaded to Training Peaks, then I can take a look. Also, a track at a constant HR will be more reliable than laps on a rolling course. A treadmill would be even better (and recommended when thresholds are close and/or if running is not your main sport.)