Kyle.g
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Scott,
I have conducted a few HR drift tests and it appears my Aerobic Threshold is 140 bpm. Which means I have been training in Zone 3 a lot the last year, so I am trying to reverse that. This week I did 4.5 hours of Z2 work (132-138 bpm Average). Can I double check my zones with you?
Zone 1: 0 bpm to 125 bpm
Zone 2: 126 bpm to 140 bpm
Zone 3: 141 bpm to 160 bpm
Zone 4: 161 bpm to 190 bpm
I was on a stationary bike, and did a 70 watt warm up for 5 minutes. This warm up saw my lactate spike from 1.2 to 2.1. The person administering the test was confused by this, as they typically see a few data points in the 1’s for a few samples. The person administering also mentioned 4.0 was the limit for AeT sounds like they were wrong.
I was pretty nervous for this test as needles are not my favorite, and I believe that may have effected my lactate (just a guess).
I can attempt the HR drift test on an inclined treadmill, I have been avoiding running due to the achilles/shin pain. I will start at 135 HR and see if I drift, if not I will try another day at 140, then 145, etc. With some rest between. I did a stair stepper test a year ago and was at 150 per an Evoke trainer, so I hope I didn’t slide back.
Dr. Reed,
Thank you for your knowledge and assistance. You have provided me with the confidence that I am proceeding as I should with my training, and I figured determining my Aerobic Threshold would be difficult.
I have no cardiac issues and have been preparing for a Rainier attempt for two years. I begin the 16 week training plan this March, but overall have been using the TFNA training logic for the last two years. This is why I am spending about 4-8 hours a week training, with a lot of “Level 2” aerobic box steps, and I have been hiking on various hikes.
The beta-blocker is for a movement disorder, which you can probably Google “Beta-Block & Movement Disorder” and find out the condition I was born with. I don’t need them, but use them to control my movement disorder. However, as I have been training with them for the last two years, I think it makes more sense to continuing my training and attempt with them.
I need to reread your reply to ensure I understand everything, but I will reply with some answers.
Using the MAF HR Forumla, my threshold is about 147 bpm. I know this probably isn’t the best technique, but when I train I am using my Garmin Fenix 6 to track HR/Stats and have been using the default heart rate zones. I know Scott is a big fan of nose breathing, and using this technique I can nose breathe at a higher HR than what is included above, probably around 145 bpm. However, that HR does not feel sustainable which is why the MAF HR formula does not seem correct to what conditioning with beta blockers.
As for RPE, I can say the 125 bpm that you can see in my workout above is sustainable, I am slowly increasing time each month. But at this point I can keep that pace for 90 minutes and potentially longer.
I can’t find a way to edit my post, but wanted to add some more information.
I have included the output from my latest cardio session, showing my consistent HR. This was done with box steps, and holding a consistent 100 ft of vertical gain per 10 minutes (1200 ft total). If I use this then my aerobic threshold is about 125 bpm, which is below the average which I believe comes from my beta blocker use.
