[training_for_something]

Hello, I’m at my wit’s end and would love some help! I have been training fairly consistently (3-6 hours per week of Zone 2) for around 4 years now, and my AET and ADS just keeps getting worse. I’m seeing almost no performance improvements and I just can’t figure out what I’m doing wrong.

In 2021, I tested my AET at 125bpm. In early 2023, I tested it at 120. That fall, it tested at 115. All tests were performed on incline treadmill.

I’ll miss a few weeks every six months or so while traveling, but I’ve followed a TFTNA plan on and off, and more recently, I train an hour of Zone 2 every day. And yet my performance does not seem to be improving in the slightest– the same effort sometimes even yields a higher HR. I feel like I’m training hours and hours every week to have a very mediocre level of fitness. I’m running 16 minute miles or walking slowly uphill. My workouts feel easy. I use a chest strap and I’m militant about staying below AET.

I come from a weight training background and started with serious ADS, but I now find that after years of training only below Zone 2 I’m terrible in higher zones; I even get lightheaded with intense efforts in the gym now.

If it’s relevant, I train after taking ADHD stimulant medication and drinking coffee; all my tests were performed without. Should I be increasing my Zone 2 bpm to account for the medication?

In general, what am I doing wrong? How do I fix this?

Anyway, I’m a huge fan of everything you guys do; I’m an avid listener of the podcast and have read every book. I would just love to finally see some results in the mountains after all the work I’ve put in!

[Seth Keena]

Hi Training_for_something,

Thanks for writing in. I understand your frustration.

To get to the point: There is probably not one easy answer for what’s going on here and I urge you to have a short phone call with us so we can get more details and get you pointed in a helpful direction; doing so will probably be rather efficient for you. I don’t typically advise such things on our forum, but your situation is a bit unique. Perhaps the below questions can help… https://evokeendurance.com/talk-to-a-coach/

What age were you 4years ago? After a certain age our AeT and max HR decline with time no matter what training we do, sadly…

Were you doing any intensity (Z3 / Z4) during these several years and if so, how much?

I do not know if the stimulants have an affect on the test or now. Lightheadedness with high-efforts/high-resistance can be from a multitude of causes and might be related to the declining AeT or might not.

-Seth

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