[karimirak]

I pretty much only care about my aerobic fitness for long (5+ hour days) in the mountains.

So I am trying to increase my aerobic pace. However, it has plateaued. I’ve read that incorporated Z3 would help.

-How would adding in Z3/Lt2 work help increase my aerobic pace?

-For the mountaineering plans that only have ME and no Z3, is this ME done in Z3?

I did an AnT test which was 165 BPM and level 10 on the stairmaster.

I thought I would just do intervals at level 10. My HR exceeds 165 when I do this, but still feels doable for 4x10min.

-Should i instead do a speed that lets me go up to but not beyond 165bpm?

Thank you!

[Reed Shea]

One big takeaway for me from the training framework in TFtNA/TFtUA is that you can “push” your aerobic capacity up from below through lower-intensity volume, and you can “pull” your speed from above. Max strength training helps make running/hiking a lower percentage of your strength. Intervals above AnT/LT2 will help recruit more top-end force production.

Keep your easy days easy, and your hard days hard – 4×10 minute intervals above AnT can be a helpful stimulus to improve your lower-intensity pace.

Zone 3 tends to feel fun, but it’s too hard for an easy day & not hard enough to improve your top-end speed.

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