Welcome to the Uphill Athlete forum.
It is common to take a couple of AeT tests to estimate your AeT.
Are you using training peaks to record the workouts? If you can make the test public and share the training peaks link of your tests it will be helpful.
I should have mentioned this earlier but I am assuming you have ADS.
So my understanding was that I could jog while in Z2 unless the terrain or elevation causes me to go out the zone and therefore walk.
Yes, you are correct.
Does this mean that I should exclusively walk the hills I’m currently getting about halfway up when jogging before getting out of Z2 just to stay in Z2 the whole way round?
You will have to figure out what works best for you. If you walk the entire section, does it help to keep the heart rate in Z2? Then do that. If a jog/walk combination works better to keep heart rate in Z2, then take that approach.
If the top of my Z2 is 150, do I wait until it drops to 135 or is somewhere in the middle okay?
As you progress you will figure out what works best for you based on the terrain.
I just want to say that it’s okay if your heart rate goes above or below Z2 for a short period. These zones are not exact by any means and as far as the majority of your training is in Z2 you are good.
When my AeT was 135, my Zone 2 was in the range of 120-135. Initially, I set the alerts for the threshold values but then I changed it to say 122-132 to make sure I stayed in Z2.
On steeper sections just walk to keep your heart rate below AeT.
Hope this is helpful.
btw. Thanks you for your great effort on the UA Forum!
Mirko – appreciate your note.
If power hiking is to supplement your training, I think it makes sense to keep HR in Z1, assuming you are doing some high-intensity work as part of your training.
I believe you have read this article on downhill running technique. Hope it helps.
Sorry for the delay in responding to your question.
How are you feeling now? What were the OT symptoms you were seeing?
Do not have any specific input, but can point to some resources that might help –
Podcast – Training for Juniors, with Scott and Maya
Forum discussion –
If you still have questions, let me know and I can ask Scott to share his thoughts.
nullkru – how is your injury now? are you fully recovered?
If I understand correctly you are running 3 days + ME Workout + Power Hiking (2-3 times/week?) + Biking. Is this correct? Are you able to handle this volume with the recent injury?
Others who are runners can comment on the downhill running technique.
Looks like you do not have ADS and can have some high-intensity workouts in your training. Where does this power hike workout fit in your overall training?
Jan,
Welcome to the Uphill Athlete forum.
Your test looks good and I would go with an AeT of 140.
Thanks for sharing. Your previous test looks good. Maybe there were other factors that caused a higher drift in your latest AeT test. Typically if the drift is higher than 5%, the recommendation is to drop the target heart rate. But in this case, maybe you can do the test again at a target heart rate of say 155 and see how it goes. Wish you the best!
Sorry – I was away for a couple of days.
Your warm-up time is good. Based on the heart rate drift, I would recommend redoing the test may be at a lower target heart rate, say 145.
You mentioned that you have done an AeT test before and estimated it to be 153. If you don’t mind, can you share the link to this test?
Thanks for sharing the training peaks link.
Was this an indoor test on a treadmill? How long was your warm-up before you started tracking heart rate?
Your heart rate stabilizes around 148-150 after 10 minutes. Was this your target heart rate?
Based on the averages you shared heart rate drift is 5.9%. If you warm up was only 10 minutes, I would redo this test with a longer warm up and let the heart rate stabilize around target heart rate (150) before starting the test.
Joosain – I would recommend you to start a separate topic to get recommendations on hiking watch. You might find some good information in the forum discussions here.
Sorry to hear about your pain.
Have you checked the Injury and Rehab section of the forum.
Also, check for topics with the Recovery tag under the forum index.
Focus on taking rest and recovery. Start with short jogs/runs to see if you still have pain. Once you have fully recovered, you can think about training.
Welcome to the Uphill Athlete forum.
I am not sure if you have read any of the Uphill Athlete books or articles on the website. If not, this article would be a good starting point to understand the basics of the Uphill Athlete training approach.
I would recommend you to do an aerobic self-assessment. This will help you determine your AeT / AnT and set the right training intensity zones (based on heart rate).
Looks like you have been doing 2-3 sessions a week on the treadmill, which is great. As mentioned in the first article, gradualness, consistency and modulation is key to successful training. Check out this training plan for trekking that can help you build your own training plan.
Hope this is helpful.
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