I would do the Z1s at around 10%. You can do the VO2max and Z3 Training at steeper terrain
I want to switch my focus from longer distances to shorter, but steeper races (1000-2000m vertical gain in 4-10km, so around 20-25% incline).
Luckily, I live in the alps with immediate access to such tracks, so I want to switch all my training to such steep terrain, modeling my race goal terrain as much as possible. This would imply a pure focus on vertical gain, mainly regardless of distance. What do you think of that approach for my goals?
I currently can do workouts that (measured in HR) are well inside Z1 while still jogging (very slowly of course, but is definitely jogging and not walking) at nearly 30%. However, I am a bit concerned that I am actually doing ME workouts here. My question now, what would be clear signs that I am doing ME rather than aerobic base?
According to the book, signs would be noticeable muscle fatigue after the workouts, a burn in the muscles during workouts and stagnation of heart rate even though speeding up. Is that right? I do not notice any of these.
Another point is that I recently acquired an Incline Trainer from NordicTrack, which I calibrated. For the workouts on it, I would like to switch to pace rather than HR for controlling my training. I already determined my thresholds for my desired incline grades (Heart rate drift test for AeT, and the common AnT test). However, do you have any input on how I can distinguish Z1 from Z2 purely by pace? Is there any basis for just taking the AeT threshold pace and multiply it by 0,9 (just like for HR) for the top of Z1?
Thank you very much in advance!
Greets from the austrian alps,
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