According to my last AeT test I’m within 7 beats from being within 10% of my AnT. So once I reach my 10% what are recommended work outs in zone 3 and what do they do for you?
Also if I was to run a race should I stay in zone 3 or start in 2 and finish in 3?
My goal is hiking in the Montana mountains being able to do 20+miles a day for 3 to 4 days in a row, basically the Bob Marshall Open. Improve? Not sure maybe speed? Endurance?
That’s a great goal. Improving your aerobic base will be really useful to help you be able to recover overnight from a long trek, and be fresh the next morning. Strength training and more time well below your aerobic threshold will be valuable.
Once your aerobic and anaerobic thresholds get closer together, that indicates that your body could probably handle some amount of higher intensity work. It does not mean that you necessarily need to or should target zone 3 or zone 4 workouts.
If you’re looking to build up endurance, and/or your AeT and AnT are >10%, you can add in weighted hill carries. These are long slogs that should build up the legs without wrecking you for the rest of the week. https://uphillathlete.com/muscular-endurance-me-workout-water-carries/
