Which is the correct AnT? Average HR on TP or email from TP?

  • Creator
  • #53949

    Hi guys,

    Which is the correct AnT? Average HR on TP or email from TP?

    I went as hard as I could for 30 minutes. 10kmh speed, 3% incline on treadmill, left knee injury pretty much healed but not perfect and hadn’t eaten since morning. Test performed in the evening, not planned, just the way it went down.

    Average HR on TP website (analyse data) was 160bpm. TP analyse data 160bpm pic attached.

    Email from TP said new threshold set at 155bpm (previously 150bpm from a previous email so I set it like that at 150bpm). TP email 155bpm pic attached.

    Which is right and which is wrong?

    Thank you.


  • Participant
    philc180 on #53950

    TP analyse data 160bpm pic attached.

    TP email 155bpm pic attached.

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    philc180 on #53957

    I think I have nailed down my AeT to 135bpm but I may have to possibly increase to 140bpm after I redo the AeT test in the future (due to previous long runs on TP and <3.5% increase over the 2 halves). Also it seems I’m aerobically deficient and have ADS given the numbers but I’m really unsure to be honest and may in fact be wrong.

    Difference between 2 halves after 20 min warm up is 4 – 5% so I believe my AeT should now be 140bpm. I’m 34 in 4 weeks so MAF is 180 – 34 = 146bpm.

    After earlier tests, AeT test done and 135bpm was achieved, earlier new threshold was set at 150bpm from email which means I was bang on 10% difference but I’m not convinced my numbers are right and as if by magic my numbers are perfect. Seems too good to be true.

    I’m now thinking my AeT should be 140bpm and AnT should be 155 or 160bpm (original question). Either way it still looks like I have ADS, correct ( 15 / 155 OR 20 / 160 are both > 10% )?

    Feel free to analyse my TP data if that is open to anyone. Started January 10th 2021. My data will not break any records nor am I looking to, I’m just training for the 7 Summits.

    Thank you for any advice guys and I really appreciate the help.


    philc180 on #53960

    AeT test

    philc180 on #53961

    AeT test 2

    philc180 on #53962

    AeT test 3, best example

    Rachel on #53967

    I would redo the test if I were you. You ought to fuel before a high intensity workout like the AnT test (a meal a few hours before then top off with some easy to digest carbs about 30-45 minutes before). You may have rate limited yourself. However if you want something for the time being or don’t want to redo the test I’d use the 160 as the threshold.

    Dada on #53968

    100% what Rachel says.

    philc180 on #53969

    Thanks Rachel.

    Should I run hard or hike hard with weight?

    I have a steep hill close by but it’s short, 270m but steep.

    If I go “as hard as I can”, I’ll be at the top in less than 30 minutes for sure.

    “Anaerobic Threshold Test Step-by-Step Guide
    Make sure heart rate monitor is working and ready to record the whole workout.
    Do a 15-minute warm-up at or below your Aerobic Threshold (AeT) or until you break a sweat. Ease into this warm-up so that your aerobic system is fully online.
    As soon as you are done with the warm-up, continue immediately into the AnT test. Once you start, go as hard as you can sustain for the full 30 minutes.
    Pace yourself so that you don’t blow up 5 minutes into the test.
    Note your average heart rate for the 30-minute test. This will be your AnT heart rate. Note that less fit athletes will need to use 30-minute efforts while very fit ones should go for 60 minutes. This is because the less fit will succumb to local muscular fatigue, causing them to prematurely slow (which will result in a lower heart rate). These less fit athletes will need to do shorter repetition lengths in their interval sessions so that this local effect does not negatively impact the effectiveness of their interval training.”

    GuillaumeM on #53974

    Hi Phil,

    “Pace yourself so that you don’t blow up 5 minutes into the test.”
    So I’d say, dont go “as hard as you can” as you will blow up I guess, and
    it is also my understanding that this has to be done for at least 30 minutes as
    your AnT is an average of your BPM during that timelapse.
    So the hill near by is not the appropriate place to perform the test.


    philc180 on #53978

    Thanks Dada and Guillaume.

    So I guess it doesn’t matter what type of activity it is.

    Running outside (not treadmill due to possibly forcing a fast pace) faster than I normally would / hiking uphill with more weight than I normally would.

    As long as I can warm up sufficiently, get up to AnT approximately and keep at it for minimum 30 minutes but go 45 if I can sustain the high (in relation to what I’m used to) HR?

    GuillaumeM on #53984

    just to be clear, let me correct
    you can go as hard as you can
    as long as you are able to maintain the pace for 30 min at least. And by the end of the test, you are supposed to be quite exhausted I’d say.
    AS for hiking uphill and loaded for Ant test, I prefer that someone else answers that question as I am not sure about it.

    philc180 on #53988

    Thanks Guillaume.

    Yes I get all of that. Was just wondering if there was / is there was a preferential way.

    For sure, the “easiest” way to replicate the AnT test is to eat fuel (lol) before a high intensity workout like the AnT test (a meal a few hours before then top off with some easy to digest carbs about 30-45 minutes before) as per Rachel’s recommendation and do it on the treadmill under the same conditions (10kmh speed, 3% incline with a better knee (thankfully much better now)). This gives me a basis for comparison, be it yay or nay, it’s still a comparison.

    Another way I could do it is with trail running. I’ve been doing a bit lately but haven’t exactly found a proper place locally where I can sustain uphill for 30 – 45 minutes straight. It’s up and down unfortunately.

    Some trails are closed still due to the obvious nowadays. Hopefully will gradually open up once the worldwide situation improves.

    Furthermore, I’ve actually remembered a place that I could do this test. A 1048m / 3438ft mountain I did a few times last year. It’s continuous uphill with switchbacks and steps. Unfortunately that’s in a “red” zone so travel is not allowed yet but that’s a place I guess I could do the test in the future hiking with weight / trail running.

    For now I’ll put it at 160bpm until I can (i) redo the test or (ii) find an adequate hill locally or (iii) do the 1048m / 3438ft mountain when it opens up again.

    Thanks so much to all for the replies, they are very much appreciated.


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