[Shashi]

Shashi on May 5, 2020 at 11:55 am · in reply to: Beginner Questions on Transition Period Volumes #41181

Conor,

You might find this discussion helpful –

Starting to Train – Too Conservative on Volume?

Core and General Strength workout counts towards your total training volume, but I don’t think you will log them in any HR Zones. I track HR only for Aerobic workouts.

[Shashi]

Shashi on April 25, 2020 at 6:36 pm · in reply to: Testing AeT using Heart Rate Drift test #40910

Hello,

Have you read this article?

Heart Rate Drift: A Functional Measure of Aerobic Fitness

I would just target 140 HR at the beginning of the test.

After 10-15 minutes of warm-up, if your HR is 140, you can start the test. If in the next one hour your heart rate drift is less than 5%, then your AeT is 140.

If the heart rate drift is more than 5%, then redo the test with a lower target HR of say 130.
After a couple of tests, you should have an estimate of your AeT.

I am assuming you are using a chest strap to track HR.

I hope this is helpful.

[Shashi]

Shashi on April 24, 2020 at 4:29 pm · in reply to: Logging ME? #40879

jakedev – are you referring to these posts?

Heart rate/breathing says Zone 1. Body says Zone 2.

Heart rate/breathing says Zone 1. Body says Zone 2.

I believe from HR zone standpoint, ME workouts are done in Z1/2 but the perceived exertion is Z3 due to weight/steep hill. TP is logging the workouts correctly as Z1/2.

As far as I understand, you should not consider these ME workouts as HR Z3 and adjust your aerobic training volume.

[Shashi]

Shashi on April 21, 2020 at 12:57 pm · in reply to: Rim-to-rim Grand Canyon #40725

rallyrae – have you checked this post?

12 Week Trekking Plan – Scaling higher?

Scott recommended Mike Foote’s Big Vert plan for R2R2R.

Wish you the very best!

[Shashi]

Shashi on April 21, 2020 at 12:21 pm · in reply to: Slow AeT Pace #40723

Gabe – this post might be of interest to you –

Fixing Aerobic Deficiency general timeline? tips?

[Shashi]

Shashi on March 6, 2020 at 5:08 pm · in reply to: Starting from scratch #39350

Scott – love the “super insecure friends” analogy.

Jeremy – wish you the very best!

[Shashi]

Shashi on February 10, 2020 at 1:37 pm · in reply to: Training for Mountaineering – Stair Master vs. Treadmill #37909

I believe it is this article –

Training for Mountaineering

[Shashi]

Shashi on February 10, 2020 at 1:10 pm · in reply to: Help interpreting HR Drift test #37899

AF,

In the gym I go to the treadmill shuts down after 60 mins as well. As Scott suggested, I do 15-20 min. warm-up to get the heart rate to desired level then restart. For me, it takes another 3-5 minutes to get the heart rate back up to target and stabilize, so I end up with two 25 minute halves to calculate the heart rate drift.

[Shashi]

Shashi on January 29, 2020 at 3:27 pm · in reply to: How low is reasonable for AeT? #37082

Thank you Scott.

[Shashi]

Shashi on January 28, 2020 at 12:20 pm · in reply to: How low is reasonable for AeT? #37034

Just came across your post as I am trying to validate my own AeT test.

Not sure if you have seen this topic –

HR Max

There is some discussion around different drift rate based on when you record the test that you might find helpful. Not sure if it answers your question –

Some of you had mentioned that the test could be performed between 40 and 60 minutes. If I had stopped the test at 40 minutes my PA:HR would have been more like 6%. I’m going off of the number for 60 minutes, but does the duration at which you cross the 5% threshold come into your analysis at all?

In my gym max. duration on treadmill is 60 mins, so I do a 15 min warm-up and then have to restart the run to go for 60 mins. It takes around 5-10 mins to get the HR stabilized and as result my AeT test run is 50-55 mins (I compare two 25/27.5 min laps for drift calculation ). I am assuming this is okay.

Maybe Scott S or someone else can confirm.

[Shashi]

Shashi on January 26, 2020 at 10:55 pm · in reply to: Living close to mtns – Training adjustments? #36872

Terry – I live in Metro Vancouver and just joined UA. I am following the 24 week mountaineering plan and would love to connect with you sometime. I didn’t see an option to send a message to you on UA. If it is okay, can you please share your contact details? My email is shashiraj8@gmail.com

Thanks!

[Shashi]

Shashi on January 23, 2020 at 1:58 pm · in reply to: AeT Test Confusion (I know, another one…) #36783

IdTamer – I have Coros Apex. I relate to what you are saying about accuracy of the wrist HR monitor as I had similar thoughts going through my own tests and getting set up with the 24 week plan. However based on all the forum posts / articles related to this topic I decided to get Wahoo Tickr HR chest strap.

I don’t know if the bump you see from 120s to 150s will go away but at least with HR chest strap you can get more accurate readings.

Also, do you do a separate 15-20 min. warm-up or is warm-up included in your 60 min. workout?

[Shashi]

Shashi on January 22, 2020 at 11:08 pm · in reply to: Surprisingly low aerobic threshold (drift test) #36753

agk38,

Just curious, why did you decide to do only 10 min. warm-up? Is it because your heart rate reached the desired level and was stable at around 10 mins?

I see that all your tests are done on Stair Stepper at different difficulty levels. Have you tried doing the heart rate drift test on a treadmill? I am not sure if it matters, but just a thought.

[Shashi]

Shashi on January 17, 2020 at 11:46 pm · in reply to: Need help with day 1 test for AeT HR #36481

Here are the instructions from Heart Rate Drift Test article –

Testing on a Treadmill
Set the treadmill to 10 percent and begin hiking slowly. If you are training for flatter runs, set the treadmill to 3 percent and run. Gradually build speed over the first 10–15 minutes until your heart rate stabilizes at what you feel is an easy aerobic effort. If you have a good idea of what your AeT is, then target that heart rate for the beginning of the test. Now you are ready to begin the test.

NOTE: If hiking, you may need to use a steeper grade (10+ percent) in order to get your heart rate up sufficiently.

Once you’ve dialed in the speed and grade, do not adjust them again during the test. Run or hike continuously for 60 minutes at that speed/grade while recording your heart rate. Then upload the data to TrainingPeaks.

[Shashi]

Shashi on January 16, 2020 at 10:24 pm · in reply to: Need help with day 1 test for AeT HR #36421

Your heart rate rose by 9.7% (147 / 134 = 1.097).

Is your warm-up run included in 60 mins? If yes, then you need to exclude the warm-up lap from the calculation. If not, then you need to start your run at a lower heart rate.