[Shashi]

Shashi on March 31, 2022 at 5:00 pm · in reply to: AeT calculation #64935

AeT – First Ventilatory Threshold
AnT – Second Ventilatory Threshold

Breath Intensity Monitoring Physiology

[Shashi]

Shashi on March 30, 2022 at 1:29 pm · in reply to: Stairs vs Box Steps vs Hill Sprints #64907

Thanks for sharing the details. The workouts you mentioned might push you into Zone 4 intensity, which is not required for your goals. For Rainier, in the last eight weeks, you can add Muscular Endurance (ME) workouts. Till then, I would recommend focusing on building your aerobic base.

Specific to ME, you can refer to this article that has workouts specific to Mountaineering –

Vertical Beast Mode: What Is Muscular Endurance? Why Is It Important and How Do You Train It?

[Shashi]

Shashi on March 30, 2022 at 1:19 pm · in reply to: AeT calculation #64905

Toby,

The test looks good. You can set your AeT at 150 for now and do a test again in another month or so with a target heart rate of 155.

[Shashi]

Shashi on March 29, 2022 at 4:31 pm · in reply to: AeT calculation #64872

Martin,

Thanks for sharing the Training Peaks link. The heart rate during your warmup looks quite erratic.

I would recommend redoing the test with a good 15-20 minute warmup, let your heart rate stabilize around 155 before you start the test. For the next one hour, try to keep your heart rate around 155.

Estimating AeT takes a couple of tries for most athletes, so this is normal.

[Shashi]

Shashi on March 28, 2022 at 11:35 am · in reply to: Stairs vs Box Steps vs Hill Sprints #64822

Are you currently following one of the Uphill Athlete mountaineering training plans or building your own plan based on the Training for the New Alpinism book?

[Shashi]

Shashi on March 28, 2022 at 11:32 am · in reply to: Question on TSS scoring and breaking up workouts #64821

When you are climbing, the key is to track the time on the wall and use it to estimate TSS.

Understanding and Using the TrainingPeaks Metrics CTL and TSS 

Splitting these workouts might make it easier to adjust TSS in Training Peaks.

[Shashi]

Shashi on March 28, 2022 at 11:27 am · in reply to: High HR Drift during AnT Test #64820

I would recommend reading this article on the anaerobic threshold test –

DIY Anaerobic Threshold Test

Key items –
– Do a 15-minute warm-up at or below your Aerobic Threshold (AeT) or until you break a sweat. Ease into this warm-up so that your aerobic system is fully online.
– As soon as you are done with the warm-up, continue immediately into the AnT test. Once you start, go as hard as you can sustain for the full 30 minutes.
– Pace yourself so that you don’t blow up 5 minutes into the test.

If you think you could have gone harder, then maybe do another test in a few weeks.

[Shashi]

Shashi on March 28, 2022 at 11:11 am · in reply to: Made an app for AeT (Heart Rate Drift) tests #64818

For athletes who do not have a TP premium account, this app will be helpful.

You might want to check this link as someone had created an online calculator –

Online cardiac drift calculator / AeT test

[Shashi]

Shashi on March 25, 2022 at 3:12 pm · in reply to: Made an app for AeT (Heart Rate Drift) tests #64731

This is great.

You mentioned that the app calculates drift using apple workout history. If I am using Coros watch or let’s say Wahoo app, how do I get the data into this app? Do I have to sync with the Apple Health app on the phone?

[Shashi]

Shashi on March 12, 2022 at 6:06 pm · in reply to: New To Uphill Athlete, where do I start? #64349

Jordan,

Welcome to Uphill Athlete.

The mountaineering training plans will help you build the aerobic and strength required for your big-game hunting trip. You can see all the plans under Training Plans tab on the website.

If you are interested in reading about the training approach, check out this article –

Training for Mountaineering

Hope this is helpful. Wish you the best!

[Shashi]

Shashi on March 8, 2022 at 10:53 am · in reply to: ME training question #64021

All base training in zone 1 correct?
If your AeT is within 10% of AnT, then yes. If not, Z2.

[Shashi]

Shashi on March 8, 2022 at 10:47 am · in reply to: ME training question #64019

I meant you can do the first eight weeks of Base period training and then six weeks of Muscular Endurance period training. ME once a week and you can have one uphill hike with a backpack (10-15% of body weight) over the weekend.

[Shashi]

Shashi on March 7, 2022 at 11:13 am · in reply to: Extended Base Period for 1-2y? #63982

You might find the discussion on this forum topic helpful –

Base Period: Max Length

Option 3 seems better as you can train for these events 2x a year and see how you progress. (8w each of Transition, Base and ME). If this is the first time you are following a structured training plan, be conservative with the weekly volume.

[Shashi]

Shashi on March 7, 2022 at 10:59 am · in reply to: Physiology question #63979

Yes, altitude will impact HR. You might find this forum discussion helpful –

Adjusting Training Zones at Altitude

[Shashi]

Shashi on March 7, 2022 at 10:56 am · in reply to: ME training question #63978

I am assuming that you have been doing some strength workouts along with aerobic workouts. I would recommend splitting the time you have between the Base and Muscular Endurance periods. Maybe eight weeks of Base followed by six weeks of ME.

You might have already read it, but this article provides some good insight into ME –

Vertical Beast Mode: What Is Muscular Endurance? Why Is It Important and How Do You Train It?