[Leif Godberson]

Assuming you have recently completed an AnT test and the spread between your AeT and AnT is >10%, you may indeed have some work to do in terms of improving your aerobic facilities. If you suspect your AeT is low relative to your AnT, it would be best to confirm where your AnT is at.

 

If improving aerobic fitness is the top priority, then there will be no substitute for getting the aerobic volume up in a gradual steady progression. Generally, keeping it sport specific can be best so hiking is great as would be the incline tread. Working in some specific muscular endurance work will also be a big help and this is programmed into your plan after establishing a solid strength base.

 

If you good access to steeper terrain for hikes, I’d be inclined to use this for your longer aerobic session but modulate the pace as best as you can to keep the session below AeT – you may just need to go even slower on the uphills. You can of course sub these outdoor sessions out for incline tread or stair master sessions, however there are some drawbacks. The main disadvantage (but in some cases advantage) is you will miss out on the downhill portion by using a machine which is important to help build durability with descending (a key part of mountaineering).

 

My suggestion would be to keep the recovery workouts and prescribed ‘Flats’ sessions done with minimal to no elevation and the ‘Hilly Terrain’ workouts done as suggested. The midweek Z2 workout could be a good one to do on a machine. The reason we like to alternate between hilly and flat terrain is simply to give the legs a break while continuing build out the aerobic capacity. In the early weeks of your program I would certainly suggest you keep any extra weight to an absolute minimum for the aerobic work.

 

Four hours in zone 2  hiking will be better than two hours in zone 2 on the tread. The challenge for you may just be slowing down the pace enough while hiking to keep it in zone 2. Perhaps avoiding really steep inclines for now will make this easier as will avoiding to carry any additional weight.

 

Hopefully that helps.

 

 

[Leif Godberson]

It appears that you received a good comprehensive reply from Scott Semple over in Reddit on some of your questions, but I will leave a few additional thoughts here.

 

It is hard to say if your AeT tests look valid without seeing the actual test. If you have doubt on the validity of the test and you are confident you have executed the test correctly, then it would be worth performing the drift test multiple times to confirm you are getting consistent results. For the AnT test, it sounds like you performed the test right, but it is extremely important to be well rested up for this one and doing it in the spur of the moment may not lead to correct results.

 

Based on the results as you’ve presented them, you are not aerobically deficient.

 

Yes, you should think about adding some intensity training to your program. As your pace has room for improvement, I would suggest you focus on specifically improving your economy of movement in regards to running. Avoid things like stairmaster workouts and focus on getting the leg speed up, provided of course your goal is to increase your speed. If your focus is on mountaineering, the importance of running economy has little value.

 

The intensity training should mainly be focused on z3 work using your AnT as a hard stop for longer intervals. There would be value in also working in some very high intensity but short efforts such as hill sprints and short strides (~20sec).

 

Start with working in ~5% of your weekly volume as higher intensity work (>z2) and then if all is going well you could scale up a touch provided your volume isn’t dropping. Keep in mind that faster running also implies a higher risk of injury so use caution.

 

The only time it makes sense to train based off pace is if you are training on flat consistent surfaces, otherwise HR is likely your best option.

 

If you are still unclear on interpreting your threshold tests and how to plan your training going forward, you may want to consider a phone consult where we can take look at your tests directly and help make recommendations to inform your training.

 

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