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Reply To: Help understanding relation between Z2 and Higher Intensity Work
It appears that you received a good comprehensive reply from Scott Semple over in Reddit on some of your questions, but I will leave a few additional thoughts here.
It is hard to say if your AeT tests look valid without seeing the actual test. If you have doubt on the validity of the test and you are confident you have executed the test correctly, then it would be worth performing the drift test multiple times to confirm you are getting consistent results. For the AnT test, it sounds like you performed the test right, but it is extremely important to be well rested up for this one and doing it in the spur of the moment may not lead to correct results.
Based on the results as you’ve presented them, you are not aerobically deficient.
Yes, you should think about adding some intensity training to your program. As your pace has room for improvement, I would suggest you focus on specifically improving your economy of movement in regards to running. Avoid things like stairmaster workouts and focus on getting the leg speed up, provided of course your goal is to increase your speed. If your focus is on mountaineering, the importance of running economy has little value.
The intensity training should mainly be focused on z3 work using your AnT as a hard stop for longer intervals. There would be value in also working in some very high intensity but short efforts such as hill sprints and short strides (~20sec).
Start with working in ~5% of your weekly volume as higher intensity work (>z2) and then if all is going well you could scale up a touch provided your volume isn’t dropping. Keep in mind that faster running also implies a higher risk of injury so use caution.
The only time it makes sense to train based off pace is if you are training on flat consistent surfaces, otherwise HR is likely your best option.
If you are still unclear on interpreting your threshold tests and how to plan your training going forward, you may want to consider a phone consult where we can take look at your tests directly and help make recommendations to inform your training.