[Jack Kuenzle]

So AeT is the Aerobic Threshold/First Lactate Threshold. In the zone distribution that Evoke uses, AeT is the top of Zone 2. If the heart rate drift test is perfect, and assuming the gas exchange test was accurate, you should get about 5% drift if you were to do a drift test at 177. Again, heat is a huge factor for heart rate drift so make sure to utilize a cool environment for test.

 

To be honest, I have seen some of those lab tests produce incorrect data for first lactate threshold. Not knowing the lab, I’d use the more conservative value for AeT. Either 177 or whatever value you get from a drift test (assuming lower than 177).

[Jack Kuenzle]

Yeah of course! Still absolutely keep the base work below AeT. Where your HR falls exactly (ie in Z1 vs Z2) I would decide that based on RPE.

 

Based on that, I would retest AeT every month. If you were my athlete, I’d have you doing the AeT test outdoors on the track or other flat road loop. Heat can play a huge role in heart rate drift and I find athletes that conduct their drift test indoors often have a conservative estimate of their AeT. Of course, 172 is approaching the upper end of what I have see as far as AeT in male athletes, so you don’t have a ton of room to go up here, but it’s possible.

 

Yeah that schedule is perfect. I’d consider doing some volume weekly on the stairmaster and incline treadmill. Just easy base work. I wouldn’t test your AnT, not needed.

 

I would definitely incorporate strides. Two-three times per week, four-six strides per session. Take five seconds to come up to pace and then run for 15 seconds at like mile race pace. It shouldn’t be an all out sprint. Walk for a minute or two in between each stride, you shouldn’t carry fatigue in between reps. It’s unlikely that your HR gets too elevated during these, but don’t worry if it goes above AeT. Those strides will go a long way to improving your running economy and getting those flat aerobic paces faster.

 

Anytime!

[Jack Kuenzle]

Those ventilatory indictors (nose breathing, ability to hold a conversation) are just not very effective for estimating LT1/AeT. They tend to be quite conservative. Nose breathing stops for me around 125, I can’t hold a conversation very fluidly above 140, but my AeT is 155. I see this with many athletes. For some, those ventilatory indicators are quite accurate, for others not so much. No reason to be concerned.

 

So the aerobic system responds quite well to high frequency stimuli. Better to more, smaller stimuli than fewer, longer stimuli. Yes there are many practical reasons to do longer runs (building fatigue resistance, training carb ingestion, improving fat adaptation….), but this is why you see elite road runners doing doubles and triples instead of consolidating all their daily mileage in a single run. For an athlete like you who doesn’t currently have a specific objective coming up, frequent shorter runs is honestly better.

 

As far as how hard to do these runs, it’s hard to say. It comes down to how aerobically fit you are, your ability to recover and handle training stress, and the amount of time you can allocate for training. An aerobically untrained athlete could do all of their volume quite close to AeT and be fine. For an aerobically fit athlete training in Zone 2 can be extremely taxing. Training closer to AeT will always be better quality stimulus second to second, but it’s way more stressful, especially for aerobically fitter athletes. Complicating this further, factors like heat and dehydration and recovery can really drive up heart rate and a run that’s quite easy RPE wise could be drive into Zone 2. I’d remember that Zone 2 is not training at AeT, but training in a zone that extends 10% below AeT (Assuming 172: 155-172).

 

Reading your comment, it sounds like you are constrained by time and not by recovery. If you had more time, you’d assign more stress to your training plan. By that, I would train in Zone 2 for most of my work. If I found I was having trouble recovering in between runs, I’d drop the training intensity. Heart rate is not a terribly precise way to assign intensity so I wouldn’t get too wrapped around whether activities are in Zone 1 or Zone 2. I’d use AeT as an absolute ceiling for base work, but guide day to day intensity based on perceived exertion. When you are eventually able to increase training time, I would decrease training intensity so you have the capacity to increase volume.

 

Let me know if you have any further questions.

 

[Jack Kuenzle]

Hey Ander,

Yeah that’s perfect, that’s exactly what we are looking for when looking to improve an athlete’s aerobic capacity. If I understand correctly:

Test 1: March 2024, 164 BPM, 3.5% drift

Test 2: February 2025, 168 BPM, 2.3% drift

Your aerobic capacity has significantly increased. You should retest at 172 BPM and aim for a test with 3.5-5% drift. The lower the starting heart rate and/or the greater the aerobic capacity, the lower the drift. Keep in mind that nasal breathing is usually a pretty conservative estimate for LT1/AeT. Nasal breathing for me stops around 125 but my AeT is around 155. Let me know if you have any other questions.

[Jack Kuenzle]

Thank you! No problem

[Jack Kuenzle]

Hey gojimgo!

I used probably 40% non caf Maurten powder, 20% caf, 20% non caf tailwind, and 20% non caf Maurten gel. Took Maurten bicarb before. Probably about 350 calories per hour until about hour 7 and then I got lazy and probably did 100-200 per hour.

Let me know if you have more questions!
jack

[Jack Kuenzle]

Hey Ffilosa1,

This is something we have debated internally at Evoke. Based on my experiences at BUDS and in the SEAL Teams, I estimate is that a deadlift, squat, and overhead press combined of 750 pounds is a good minimum to shoot for. On the other hand, Vince Paikowski, based on his experience as a Ranger, argues that SOF athletes should be able to deadlift 350×3, squat 250×5, and ten pullups with full kit on (~30 pounds).

Just to echo what Scott has said, the best ruck-ers I ever witnessed never trained with a ruck in training. They were incredible runners and triathletes, and that fitness made them great at rucking. Despite the fact I was able to deadlift more and the fact a ruck was a much smaller percentage of my BW, they routinely dusted me.

In addition to those strength metrics, I would get your AeT pace at least below an 8:00 mile on the flat. That’s a super important metric and will give you the aerobic base to execute long rucks and runs.

As far as weekly mileage, it’s hard to say. The more you do the faster you will improve your base. If you are weak on those lifting goals highlighted above, I would start with four lifts per week (2 upper, 2 lower) and running 4-6 times per week for 20 minutes. And then, slowly, add 10% time per week to the runs. If you are concerned about injury, utilize a 15-20% incline treadmill or stairmaster for 20-40% of volume. But make sure you are actually training aerobically and below your AeT.

[Jack Kuenzle]

Hey Jack Kuenzle here.

I second everything Scott said above. I do my efforts a little bit differently. I vary the length and speed of the working intervals a bit week to week. I focus on progressing one aspect of the workout each week (speed, time at intensity, decreasing rest, weight (if applicable)). I focus on keeping the speed flat across the workout or increasing speed across the workout. I consider having to decrease the speed of the machine during the workout as a bit of a failure. I am able to progress effectively like this, but I have a large history of training and estimation of how I am feeling and how much I am capable of (intensity wise) on a given day. Without this, or while programming for someone else, I would recommend using a more fixed structure like what Scott suggested above. How I structure speed work:

Longer interval work: Total time at intensity between 40 and 80 minutes. Intervals between 8 and 15 minutes. Rest intervals between 1 and 3 minutes. Fatigue is carried between intervals.

Shorter interval work: Total time at intensity between 16 and 22 minutes. Intervals between :30 and 6 minutes. Rest intervals between 1 and 5 minutes. Good recovery between intervals.

For 2022, I was training for ultra length efforts and only did the longer interval sessions. Based on Kilian’s success during 2022 with shorter interval work, I may implement the same for 2023. I did shorter and longer interval work in 2021. All of my speed work is on a treadmill (optimally 25% or steeper) or stairmaster.

To some of your specific questions, I never have personally seen a stairmaster where resistance is adjusted. Try and find one where speed is adjusted. I typically record speed in my log as SPM. Be sure to note the make of the machine as speed associated with each SPM can vary widely between machines. On a similar note, treadmills need to be calibrated. Speed can vary quite widely between machines.

On the adjusting speed issue, try hopping off the belt at the end of your working interval. Establish a personal standard as to when you increase the speed. I always increase the speed starting 5 seconds before the start of the interval. That 5 seconds is not included in the interval time. At the end of the interval, I just jump on the side rails and cut the speed.

Here is a log of all my speed efforts: https://docs.google.com/document/d/12AcYcLL83fpTt1e6a5nCatiwMC5l69325V-nbPVmsuA/edit

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