[Abi]

Hi Team Evoke Endurance,

I just started a 16 week version of the training plan, completed my AET test yesterday and would like some feedback.

Background: I was active last year between yoga, strength training, and badminton. But had a break of 2 months due to travel.

Did the test indoors on a treadmill, I warmed up gradually after fixing the inclination to 12% and then slowly increasing speed, every 2-3 min. I had to swap treadmills around 14-15min to have the whole hour, so the test starts at 16′.  Speed was set at 2.8 & inclination of 13,  this was obtained during warmup and fixed for the duration of the test.

Ended the workout around 1:14′ & then had a cool down.  This gives me two halves of 29 min each. On analyzing via Training Peaks I get avg HR of first half 147, Avg of second half 162. So a drift > 10%  :/

Questions:

1) Should I re-do the test immediately to get a more accurate starting AET or can I use 137 (estimate 10 beats below) as a starting AET. I was nose breathing for the entire test duration, if that helps but I remember from UA forum reading Nose breathing is not a good proxy for untrained individuals ? Please correct me here if thats incorrect.

2) Didn’t do this fasted although I probably should have, had a cup of chai-latte an hour before the test in the morning.

The recording below includes warm-up, the test and a bit of the cool down as well.

https://home.trainingpeaks.com/athlete/workout/SWTINU5LUHCDDTS4SDM6IXQ2EI

Many thanks

[Shashi Shanbhag]

You can do it next week, and you don’t have to do it fasted. Just be consistent with your approach to AeT tests.

Your heart rate at the start of the test was around 140. I would recommend re-doing the test at 130. Till then, keep your HR below 130 for aerobic workouts.

Also, you might want to warm up a bit longer and stabilize your heart rate before you start the test.

[Abi]

Thank you Shashi, I will do that and report back how it goes.

[Abi]

Hi Shashi & Team

I re-did the AET test today. Did the test fasted as I would like to get some fasted workouts in. Will repeat this for future tests as well.

Test was done indoors on a treadmill, I warmed up for 25 minutes. I then stopped and restarted the treadmill, so from 26th to 28th minute it was getting the treadmill back up to the test speed as well as getting my HR up.

Test starts around 29th minute and ends at 1:24, so two halves of approximately 27minutes. Speed: 2.6 & Inclination:13 was fixed for the duration of the test.

On analyzing via Training Peaks I get avg HR of first half 140, Avg of second half 149. So a drift 6.4% ,  better than before, still higher. This does help confirm I need a good 20+ minutes to warm-up and get the aerobic system online

Question: Since the starting HR for the test was 134/5, I am guessing I should be ok continuing with 130 as my AET ? or should I drop it lower?

The recording below includes warm-up and the test.

https://home.trainingpeaks.com/athlete/workout/6IMICADNITFONTS4SDM6IXQ2EI

 

Thanks

• This reply was modified 1 year, 8 months ago by Abi.

[Shashi Shanbhag]

As I said last time –

I would recommend re-doing the test in a couple of weeks with a target heart rate (at the start of the test) at 130. Till then, keep your HR below 130 for aerobic workouts.

[Abi]

Yes, the starting HR was > 130, should have slowed down, will keep in mind, when I retest. Thank you Shashi

[Author]

Posts