[spencervillano]

spencervillano on February 11, 2020 at 12:47 pm · in reply to: Training Zones after Injury #37976

OK thanks Scott!

[spencervillano]

spencervillano on February 7, 2020 at 1:08 pm · in reply to: Training Zones after Injury #37727

Thanks Scott. I’ve only been doing structured training for about 2 years now.

I’m planning to go do another lab lactate test once I heal enough to be able to perform one.

In the mean time while I build up to that I will knock down the intensity since my AeT has reduced.

Would it be a safe to assume I can train base in the 130 – 140 range until I’m healthy enough to re-test?

[spencervillano]

spencervillano on December 21, 2018 at 5:55 pm · in reply to: Lab Test Results and TftNA HR Zones #15464

So its been a while but finally got my follow up lab test and I’m pleased with my progress. I put 11 months of faith into the plan and it paid off.

My aerobic zone increased by 12 bpm
Test 1: 130 – 140
Test 2: 142 – 152

My fat adaption doubled:
Test 1: .19
Test 2: .38

Here are my questions:

I believe I can start doing zone 4 workouts now since the spread between AeT and AnT is less than 10%?

Based on the DIY Anaerobic Threshold Test article I should now do some Zone 1 training as well. My lab test zone 1 is from 0 – 142. Where should I be within this range to have the desired effect?

What is the recommended Zone 4 volume of the overall total to start with?
Jared at CU recommended the below weekly breakdown:
Zone 1 40%
Zone 2 50%
Zone 4 8%
Zone 5 2%

What workouts do you recommend?

Attachments:

You must be logged in to view attached files.

[spencervillano]

spencervillano on January 18, 2018 at 10:20 am · in reply to: Lab Test Results and TftNA HR Zones #7684

OK Got it

Time to get to work
Did my first fasted base workout this morning

Will report back after my next lab test

Thanks again or your advise, really great you take the time to answer posts

[spencervillano]

spencervillano on January 17, 2018 at 11:09 am · in reply to: Lab Test Results and TftNA HR Zones #7658

Thanks to both Scotts for your responses
I’m really grateful for your help on this

This is great information as it seems counterintuitive to my limited understanding that I should also be doing Zone 2 workouts.

In terms of Base training benefit, should I be spending most of my time close to the upper limit of Zone 2? Or is there a recommended % of time I should be splitting Z1 & Z2?

Scott J-
I still have a little confusion about where my Zone 1 and Zone 2 should be

You advised me to use the lab results HR schema

Think I’m getting confused here because the TftNA zones doesn’t count Active Rec as Zone1 where the lab does

If you can help me idiot proof my zones that would be great.

In your email you said “Because your aerobic capacity is low you can and should do most of the in Z2 140-150 range probably.“

I’m assuming based on the below test results my TftNA Zone 2 is what the lab has described as “Zone 3 Tempo” 140-156?

Should I adjust my “Zone 3 Tempo” based on your recommendation to 140 – 150?

Test result zones are as follows:
1 .Active Rec
< 130
2. Base
130 – 140
3. Tempo
140 – 156
4. Threshold
156 – 164
5. VO2
164 – 174