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Shashi Shanbhag
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In the 16-week Mountaineering Training Plan, Week 10 has the first ME workout, which is for 1 hour and 15 minutes and the workout has detailed instructions on doing the workout indoors.
The EE 24-Week Mountaineering Plan starts with about 4 hours of total Aerobic workout. The first eight weeks are transition weeks. If you have been training regularly using a similar training structure, you can potentially skip the Transition phase and just do more Base training (16 weeks instead of eight weeks). Since it is a standard plan, you will have to make all the adjustments manually, but it is doable.
As Andrew recommended, retest your AeT. If your goals are two months out, you should include ME workouts in your weekly plan.
Sorry for the delay in response. Given your training background, your approach to skipping the first four weeks makes sense.
Andrew – thanks for the suggestion. Here you go –
Yes. You can find all the videos posted here –
Tamas – thank you so much for sharing this. As Christian said, really inspiring! Wish you the very best!
I think you are referring to this article –
https://evokeendurance.com/our-latest-thinking-on-aerobic-assessment-for-the-mountain-athlete/
Here is the training peaks article on Pa:Hr (Aerobic Decoupling used for outdoor tests) that also explains the calculation
https://www.trainingpeaks.com/blog/an-introduction-to-more-trainingpeaks-metrics-part-two/
For the heart rate drift (indoor test) calculation, instead of just taking two data points (beginning and ending HR), we are using the average heart rate of first half and second half as mentioned in both the articles above.
I would recommend doing the test again after a good warmup. If you want, you can make your workout public and share the link here.
As I said last time –
I would recommend re-doing the test in a couple of weeks with a target heart rate (at the start of the test) at 130. Till then, keep your HR below 130 for aerobic workouts.
Sorry for the delay. For some reason, I cannot see Pa:Hr metric for this workout. Based on the test details you shared, it looks like you did everything right and if you have a drift of 3-5% then use 145 as your AeT. If the drift is minimal, then you can use 150 as a target heart rate for your next test.
These extra days might act as a buffer if you miss some workouts between now and June. If you are in June and still have extra days, add some easy aerobic workouts as part of the taper. Be cautious about overdoing it close to your departure. More rest is better than more training before you leave.
You can do it next week, and you don’t have to do it fasted. Just be consistent with your approach to AeT tests.
Your heart rate at the start of the test was around 140. I would recommend re-doing the test at 130. Till then, keep your HR below 130 for aerobic workouts.
Also, you might want to warm up a bit longer and stabilize your heart rate before you start the test.
Did you upload this test in Training Peaks? Can you please make the workout public and share the link?
