[Scott Johnston]

Assaf:

Thanks for writing in with your questions about the ME workouts.   You seem to understand the theory of ME training based on your listing of the 3 main principles.

Here are some random thoughts on your questions:

The weighted carry type of ME that you are doing for mountaineering will rarely give you sore legs. Whereas the gym ME will definitely make you sore. So wrecked legs may be too extreme a word to use.  I doubt you’d be able to turn around and repeat that workout the next day, right?

Disregard HR for  ME workouts.  This is in the instructions.

You need to pace yourself since this is about sustained sub-max effort, not a 10min all-out effort.  If you were on your knees after 1o minutes I think you are pushing too fast at the start on the stair machine.

The stair machine for 45-60min stair machine sessions will give a better effect than your shorter harder efforts and the less steep hill.

I’m unsure why you are seeing such a high heart rate and breathing.  That is very unusual.  Normally I would say the pack is too light, but 50% of BW is more than enough for almost anyone to achieve the leg limitation we strive for.

There is some possibility that your aerobic base is not yet as well developed as would be ideal, and this is causing the higher HR and breathing.

Regardless, the ME effect will be there even if you are breathing very hard.

If you use the machine, you should track the vertical distance in each session to see improvement. There should be marked improvement from session to session. If not then your recovery is insufficient.

I hope this helps.

Scott