[Matthew W]

Jack’s article on the Caleb’s training program for TGC is really good, I like it’s simplicity.  Quick question , he defines almost all of the workouts except for ” Uphill Running Around Aerobic Threshold”, which continues into the last week before the race.

What are examples workouts of ” Uphill Running Around Aerobic Threshold” are these intervals or just steady high Z2 pushes for hour+?  How much vert in these, are we pushing hard?

Thank you!

Matthew

[Jack Kuenzle]

Hey Matt!

The exact heart rate/metabolic zone for these sessions will vary a bit between individuals. Caleb is extremely aerobically fit, so his heart rate for these sessions often drifted from below his aerobic threshold to a bit above for these sessions. Someone with less aerobic fitness may do these reps all above aerobic threshold.

If you’re trying to replicate these sessions, I recommend using perceived exertion as your guide. Minimum work for this session should be 30 minutes, max around 70 minutes (for very well trained individuals). Working reps should be 5-12 minutes, rest intervals 1-2 minutes. Shorter for shorter intervals, longer for longer intervals. You should carry a bit of fatigue between reps. The length of the intervals matters little, the goal is just to accumulate time at intensity. The workout should feel hard, but you shouldn’t fade (Ie your paces should be even across the session or getting slightly faster) and you should finish the workout with one to two additional reps in the tank.

Let me know if you have any questions,

Jack

[Matthew W]

Jack thank you sir, yes makes sense, perfect.  Yes and definitely trying to replicate as I’m doing mountain races (Ultra Tour Beaufortain 7k meters vert in 110k mid-July).

The only other quick follow-up is I’m 2 weeks out from race, do you still recommend to do them on stair-stepper vs uphill treadmill, I have both but wonder if its risky for fatigue doing stair stepper vs a slightly less muscle impact on uphill treadmill.  I don’t have enough vert outside my house to do on trail over next couple weeks – so gym it is!

Thanks again for all the great content.

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