[JeremyS]

Hey everyone, I’m just starting a new training plan and as I haven’t done an Aet test this year I am planning to do one this coming week. Last year I performed the test outside and to reduce variables I was looking at doing this one indoors.

I was wondering how comparable the two tests are as on the surface they seem a bit different – outdoors theoretically the HR should stay at the top of Z2 for the duration while pace decreases, while indoors the test should start at the top of Z2 but drift into Z3 for a decent portion of the test. For this reason would the indoor test feel harder than outdoors and if the test really does drift into Z3 wouldn’t we expect decoupling and more than 5% drift?

I’m probably overthinking this but would be great to hear how comparable the tests are and which method is preferred.

Thanks!

[Seth Keena]

Using the same cadence (running on the treadmill) as the outdoors test, and conditions (temp, % humidity, altitude) as similar as possible  you should get the same AeT HR value as the outdoors.  That is the ‘magic’ and beauty of these tests.

Indoors; you don’t look at Pa:HR decoupling in the same way as outdoors, mostly because pace does not change and GPS is not used. You might get more than 5% drift depending on how different your AeT is from the HR you started the test with – Drift as a % is the variable you are determining rather than choosing. Remember that with the drift test to accurately tell you AeT you have to go into Z3. Any HR above AeT is in Z3; therefore, if you find 5% drift for example, your HR was in Z3 for some time during the test.

Depending on the ME status of your legs and the pace you choose, the test might feel easy, medium or hard. There is more nuance to what the test ‘should’ feel like than I am writing here, but often the test feels on the harder side of things if you start at AeT and you have been doing proper endurance training for a couple years.

For more on the AeT and AnT testing here is our collection of knowledge and guidance, plus how to adjust zones in TP. https://evokeendurance.com/our-latest-thinking-on-aerobic-assessment-for-the-mountain-athlete/

All the best, Seth

[Author]

Posts