killfatmike
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I just did the Anaerobic test modified to 20m on a stair mill.
I did a 15m warmup and then took a few-minute break to drop a layer and have some water. I was pleasantly surprised that breathing, not quad burn was my limiting factor. Maybe my muscular endurance is ok. I bounced between L5/6 and managed 65 floors climbed.
Looking at the data I noticed that it took my HR 5-6 minutes to fully ramp up. If I use the entire 20m test my AnT=135. If I use the last ~15m(after my HR ramped up) I get an AeT=139. Which should I use?
I tested again today(15%@2.0mph) as you suggested. This time I got a drift of ~3.4%. I felt like I could maintain nasal breathing as long as I focused on it, and the RPE felt more like a conversation pace than last time, but I did notice a bit of fatigue start to build in the last 5-10 minutes.
If I understand this right this means the top of my Z2 is the “starting HR for the test”. My HR average from minute 5 to minute 10 was 115. Giving me the following:
Recovery 88-104
Aerobic Capacity 103-115
Anaerobic Threshold 116-?(haven’t done the anaerobic test yet)
Does this look right?
As someone new to structured CV training should I test again in a month or two?
Yes, you are correct I did not change the speed during the test.
My easy hikes are typically 2-3 hours with lots of rests/stops/slow pace as my girlfriend isn’t as fit and likes to birdwatch and stop for lunch. So my HR is mostly sub z1 on these days.
My perceived exertion was on the high side(8/10), especially in the last 15 minutes of the test. I don’t think I could nose breathe, and if I were carrying on a conversation it would have been with some broken phrases. I was breathing with a steady rhythm and suspect that with a short break for food/h20 I could have forced myself to keep going. But I may not be judging any of this well since as I am many years removed from serious cardio training.
I like your rule of thumb that I need to get 12 hours/per week of steady movement to be ready to do 12-hour days. Even though I “trained” an average of 15 hours/week last year most of that time was spent standing around the crag/climbing/weightlifting. I am only getting 4-5 hours per week of steady movement and a lot of that is at z1 and below.
I will re-test as you suggest.
Thank you for your reply. I am looking forward to the book discussion book.
