[Shashi]

Shashi on February 4, 2021 at 10:29 am · in reply to: ADS enquiry #50440

Thanks for the clarification.

About 10 minutes into the test is when your HR stabilizes around 167, so I just looked at the remaining 50 minutes and average heart rate for the two 25 minute periods. You do get a low HR drift but the HR dropouts and HR downward trend towards the end make it difficult to calculate the true drift.

Given your Z1/Z2 volume since August, your AeT has definitely improved and but not sure I would set it to 170+.

I will reach out to Scott Semple and request to provide some feedback on your AeT test.

Regarding HR dropout issue, DC Rainmaker has some good articles on this issue. You might have already tried the recommendations to fix the issue, but just something to consider.

[Shashi]

Shashi on February 3, 2021 at 11:59 am · in reply to: ADS enquiry #50405

I put in around 780 hours of zone 1 and 2 work last year

This is amazing. Congratulations!

Just to confirm – is your speed consistent for the duration of the AeT test (after warm-up)?

[Shashi]

Shashi on February 3, 2021 at 11:37 am · in reply to: Equipment Needed???? #50404

Nicklas,

As Lindsay said you can do most workouts without any gear, but here is what I have been using since last year as part of my 24-week mountaineering plan –

Step Platform – up to 75% of my knee height
Dumbbells – 2X 25 lb (will probably buy a heavier set for next cycle)
Weight Vest – 40 lb (I use a combination of dumbbells and weight vest on some workouts like box step-ups)
Pull-Up Bar
Yoga Mat
Foam Roller and Resistance Bands (for recovery day foam-rolling/stretching)

Hope this is helpful.

[Shashi]

Shashi on February 3, 2021 at 9:08 am · in reply to: First Time AET TEST Help! #50373

Felix,

Based on what you mentioned, it would make sense to do the AeT test again. Allow your HR to stabilize at your target HR towards the end of the warm-up before you start the test.

I would recommend starting a new thread as members and moderators will not see your question when you post under an old thread.

[Shashi]

Shashi on February 2, 2021 at 1:19 pm · in reply to: AeT Retest #50327

It depends on your training volume and if you have ADS, but I think the general recommendation is to do AeT test every 4-6 weeks.

Here is a forum discussion on this topic that you might find helpful.

[Shashi]

Shashi on February 1, 2021 at 4:42 pm · in reply to: The training plan refer to a book that I don’t have #50290

Andrey,

Another option is to do ME at home. Check this article –
Muscular Endurance at Home with Progression

[Shashi]

Shashi on February 1, 2021 at 10:06 am · in reply to: Duration of rest between killer core exercies #50238

Rest 30 seconds between exercises.

[Shashi]

Shashi on January 28, 2021 at 9:19 am · in reply to: Chest strap HRM recommendation #49967

Matt,

Earlier this month, I started seeing HR dropout issues with my Wahoo TICKR. My HR on an AeT workout would drop abruptly from 140 to 90 and then eventually drop to 50s below my resting heart rate. I replaced the battery (after almost a year) and tried different troubleshooting methods but it didn’t work. I finally reached out to Wahoo customer support and explained the situation. They finally sent me a Wahoo TICKR 2 as a replacement.

I have just used it once and it worked. Hoping the TICKR 2 won’t have the same issues as TICKR.

I would recommend changing the battery and see if it helps. If not, reach out to Wahoo customer support.

[Shashi]

Shashi on January 25, 2021 at 10:47 am · in reply to: Long Term Training (Multi-year) #49714

Mark,

You might get some inputs from members/moderators with similar training experiences.

Given your goals, I think it would be good to contact UA Coaches –
coach@uphillathlete.com

[Shashi]

Shashi on January 22, 2021 at 9:57 pm · in reply to: At-home Muscle Endurance Circuit during Rest Week #49645

Joseph – thank you for sharing all the details. It will help others who are more experienced with mountain running provide you some feedback.

[Shashi]

Shashi on January 22, 2021 at 2:30 pm · in reply to: At-home Muscle Endurance Circuit during Rest Week #49642

Joseph,

In the 24-week mountaineering training plan I follow, the recovery week in the Sport Specific / Muscular Endurance period does not have any ME workout. The recovery week volume is 50% of the previous week with some steep hikes/runs <= AeT and a recovery workout.

Just curious, did you start structured training with a transition and base period last year?

[Shashi]

Shashi on January 22, 2021 at 2:12 pm · in reply to: AeT Heart Rate Drift Test – Negative Result #49640

Given the low drift from your last test, I think you are safe with your Z1/Z2 estimates.

[Shashi]

Shashi on January 19, 2021 at 2:47 pm · in reply to: First Time AET TEST Help! #49527

James,

I have made some minor changes to the Pa:Hr calculation above. Scott brought to my attention that the way I used Pace in calculating the ratios was incorrect.

Please let us know if you have any questions.

[Shashi]

Shashi on January 18, 2021 at 1:09 pm · in reply to: First Time AET TEST Help! #49477

James,

Thanks for sharing the screenshot. Sorry, I am not familiar with Final Surge but check if there is any metric similar to Pa:Hr (Decoupling). If not, you can try this –

First Half:
Calculate Avg. Pace: Let’s say it is 6:20 min/km (380 seconds/km)
Calculate Avg. HR: 138
Pace to HR ratio for first half = 380/138 = 2.75

Second Half:
Calculate Avg. Pace: Let’s say it is 6:42 min/km (402 seconds/km)
Calculate Avg. HR: 140
Pace to HR ratio for second half = 402/140 = 2.87

Pa: Hr for the run = % change in Pace to HR ratio from first half to second half = (2.87-2.75)/2.75 = 4.3%

For outdoor runs, when the pace is likely to change you will have to take into consideration the change in Pace as well to calculate the heart rate drift. So in the example you shared, drift is likely to be more than 1%.

Check this Training Peaks article for a better explanation of the metrics.

If the drift is less than 5%, then you can use the initial heart rate at the beginning of the test (likely around 138 or lower) as the AeT.

Hope this is helpful.

[Shashi]

Shashi on January 18, 2021 at 11:52 am · in reply to: AeT Drift Tests, finishing transition period #49468

For both outdoor AeT tests, terrain was relatively flat, HR seemed relatively stable and Pa:Hr is < 5%. Try sharing the training peaks link again.

Have you done your AnT Test?