Posted In: Performance at Altitude
Hi doughwylson,
thanks for your reply. I train most of my time in Z1 or low Z2 (uphills). Z4 Workouts are rare these days. I still recover from my injury (stress fractures) earlier this year. When my body feels ready i will add them back into the mix.
have a nice day — mirko
You’re not alone with the trashed leg syndrome. Just wait till tomorrow ?
I second that 😀 !!!
Each progression is a new joy.
Hi umicheng,
if you do the HR drift test. It shouldn’t play a role how you breathe. I think the main points there should be: don’t increase/decrease the speed, or gradient. Till your test time is over. All the details should be in the UA website article about the test. Otherwise, i found a lot of information/questions that interested me in the forum about this topic.
For the DIY anerobic test: yes this still works. (Happy suffering ;))
–mm
Hi Chris,
maybe you can do this intermittent step: https://www.youtube.com/watch?time_continue=13&v=VmODY7havBE
Till u get that reverse part dialed.
have a great day — mirko
Little followup question. Do i have to have to take care. That my heart don’t peaks into Z2, on aerobic base building runs. Analog to an athlete who suffers from ADS who should not exceed Z2? Or does this all depend on my ability to recover? I think i don’t find a clear answer in the book.
Thank Scott for your time!
I think i recover pretty well from Z1 runs up to 2-4h fasted and without fueling. The toughts came on a longrun with a girfriend of mine. The intensity was most of the time between AeT-20% to lower AeT-10% (Recovery Zone, Lower Z1). In the past i tought about this runs as time on feet counts. Even if the intensity is lower for me.
Hi Alison,
i wrote you a e-mail this morning. I have no desire to claim something from this club.
Please let me know what i should be doing.
The club grows fast just checked it :).
Have a great day — mirko
Thanks Scott for your answers.
So even on a long run, i should try to keep my HR at least in Z1. To get the “optimal” stimulus. Even if the majority of my races will be in recovery zone to Z1?
Have a nice day — mirko
First of all thank you for your reply!
I may titled the post a bit wrong. I was searching to get some ideas. How the folks in here approach nutrition. More from a personal side. I’m aware that this topic really depends on the individual.
I think i just need some inspiration to fix my sugary diet 🙂
Have a great day.
Thanks alot Scott! Your knowledge was super helpful. I’m now more motivated to take my “training” a bit more seriously. i always ran with a HR but only paid attention to it, on my hard days. Now i have a tool which helps me to track my volume/improvement much better. And even start to understand the biological reasons behind it!
You guys are fantastic!
Hi ipdan10,
If you have ADS and did the AeT test, prefered: https://uphillathlete.com/heart-rate-drift/, alternative: https://uphillathlete.com/8-diy-steps-to-figure-out-your-aerobic-threshold-indoor/, or lab testing. Then all your runs should be bellow, or at your current AeT (which is top of Z2 in the UA zone system). Your HR can drop e.g. in the downhills and that’s no problem. As far as i can say you just don’t should exceed it for a long period of time.
i asked similar questions maybe you find something useful here:
have a great day — mirko
Hi again,
so today i did another AeT test run. This time i tried to run between 151 – 159 bpm. Effectively i ran between 160 and 164 bpm.
This time with a minimal success. For the 1h testing part my avg. HR was 161bpm, with a Pa:Hr of 0.36% (at least not negative again ;)). Definitely felt my legs, the breathing was elevated and i think i couldn’t sustain that effort for another hour. I hope i did this correct.
I think now i’m at a point where a lab test would make sense. Because i don’t trust my testing.
I will set the top of Z2 to 161bpm and will definitely do my next runs in Z1. Right? The spread between AnT and AeT is now definitely lower than 10%.
Here’s the link to the test: http://tpks.ws/T2XXUPNJISRMQMYPOJ36GVMCXQ
Hope to get another feedback from you guys. Have a great day — mirko
I own a Polar H10 and the Garmin Run (i have a Garmin watch and don’t like to carry my phone with me for daily runs). Satisfied with both of them.
The Polar H10 has preatty good reviews in term of accuracy. In addition to bluetooth it has ANT+. If you later decide to get a watch you can pair it to any model which supports one of the protocols.
But as OwenFw says any HR monitor with some kind of receiver will do it.
have a nice day — mm
Thanks Scott,
yes it make sense now! My brain is a bit hard wired to the “classic” 5Z system. Now i slowly get it :)!
I will do a Lab test in the future. But right now i still get my body used to the volume i want (Injury this Feb. several stressfractures in my hip. Long time off from running and now slowly ramping up my volume).
Last year i ran a bit over 700h with 314,605m vert and 6,649.38 km. Then in the winter i made a dumb failure (not decreasing volume and paied enough attention to my recovery).
If i’m feeling good next week i will redo the AeT Test. Slowly i think i need todo more Workouts in Z1.
have a great day all — mirko
You’re just awesome! Thank you so much.
Will definitely retest again. If my AeT is really higher. Does this mean i should be able to run “easily” e.g. 2+h at my AeT? Because i can’t imagine that. Or do i get it completely false?
Or is this the case then?:
When your AeT and AnT thresholds are very close, and when the speeds are very fast, then a 10-beat difference may have a very different training effect (and you’ll be able to feel the difference).
hope i don’t annoy you to much. i just try to understand it completely. if i can re-read a chapter in the book about this please give me a hint ;).
so wish you a great weekend. Thanks again Rachel and Scott!
Login to your account below.
