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📣 Our community has moved!
After several years of incredible discussions, we've moved our community to a new home on Reddit where we can better serve our growing family of mountain and endurance athletes.
Join us at our new subreddit forum /r/evokeendurance for:
- Training advice from our coaching team
- Peer support and motivation
- Gear discussions and recommendations
- Trip reports and inspiration
This forum will remain archived so you can still access all the valuable content and conversations from over the years. However, all new discussions and coaching support now happen on Reddit.
Join us on Reddit
I think the decision to add Z4 or not depends on how you are doing with Z3 intervals. Getting Z3 sessions dialed in across terrain and varying altitudes can be super tricky . I would not worry about Z4 until you have demonstrated over time that you have mastered Z3…and something to consider is if your primary focus is ultra-distance races, what do you hope to get form Z4 workouts which will either be run extremely fast, or on extremely hard uphills. I work my sessions at the top end of Z3 only( not Z4), and my races like skimo, nordic and trail running( under 30k) definitely include red-line hammer segments…and knowing what they feel like and what recovery between efforts requires is really important.