[beemer2012]

1 month ago I did the heart rate drift test at 155 bpm and I got a 3% drift. This past month I have done only zone 1 & 2 running to develop a base (I kept every run below 155 bpm). I have about 5 years of running on and off experience, but I have never done low heart rate training. Today I did the test again with a slightly higher heart rate to get the 3.5%-5% drift that is recommended. I averaged 158 bpm and got a 1.6% drift. The next time I do the test I would aim for 165 bpm, but this seems too high to me. I am a 30 year old and according to the MAF formula my aerobic threshold should be around 150. I know not everyone’s heart rate is the same, but this seems a little too far off and makes me wonder if I am doing this correctly. However, when I was running at 160 bpm today for an hour I could nose-breath and I could also easily carry on a conversation at that pace.

Some more information: Temperature was the same at about 55F degrees. Similar humidity. I ran on the same route with similar wind conditions. I have a Garmin 965 watch and a Garmin chest strap for monitoring heart rate. My resting heart rate is 50. My max heart rate is around 200 I believe as I hit 195 on a hill climb a few months ago and felt like I had a little more to give.

Just looking to see if anyone else has experienced this or maybe some guidance to explain what I am doing wrong. Thanks in advance!

[Seth Keena]

Hi,  Beemer2012

Thanks for writing in. I have seen some people with AeT much higher than MAF would suggest. Per your qualitative data from running at 160, it would not surprise me if your AeT is close to this. A resting HR of 50 seems low-ish for such potentially high AeT. But, you can do a few things to eliminate some noise and to otherwise consider.

-Try washing the HRM strap and sensor with soap water. Lick the sensor before applying to your chest (saliva is a good conductor.) Maybe change the battery if off. Also, borrow a friend’s HRM and compare.

-Do the test on a treadmill rather than outside. And, do it first thing in the morning without food (caffeine is ok.)

-If you’ve not already, do and AnT test. Likely 60min at sustainable-hard. This gives you a threshold that is going to be at the least your AeT(extremely unlikely unless you’re elite already!) and likely above it.

Lastly, consider that if your AeT is 165bpm and you AnT is 175bpm, for example, you’re not too concerned that AeT is so high and probably pretty hard to sustain; it’s time to polarize base training to upper Z-1/low-Z2 and Z4, without much volume between, generally speaking. This is the reality of an aerobic threshold high enough that muscular effort to sustain it become heavy and degrades intensity workout quality and limits your overall base volume. Basically, running at AeT becomes intensity (and you can do AeT intervals.)

Do the actions above and consider the above as well. Also, consider what you’re training for – do you need to focus on upping  AeT and by how much and in what modality?

Hope this helps,

-Seth Keena

• This reply was modified 5 months, 2 weeks ago by Seth Keena.

[Brian Bauer]

do you have access to a treadmill? try running your drift test on one if possible.  I don’t see 160-165 as high for a 30yo.  my Aet is about 155 when I test at 6,000ft of altitude and I am 54.

[beemer2012]

Good info. Thank you both for the replies!

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