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WanderSin
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Great, I start incorporating strides.
I did a VO2 Lactate Gas exchange test in 2022 in a lab where my max HR came out at 206 bpm and my upper Z2 was 177 bpm, I don’t know if AeT ceileing matches traditional Z2 ceiling but if so maybe I still got some more bpm to use.
Great Jack, thanks very much.
I will restest and use my AeT as the ceiling for my runs but keep using RPE for feeling off days, even if my heart rate is below or above AeT if a run feels too easy or too hard then lower/increase the intensity accordingly.
My current pace at AeT is quite slow (7m/km, 11:20/mile I think) so doing more AeT training should not be a problem.
Just a quick one, my main goal this year will be in august, going to the alps and doing some 4000 meter peaks with not much technical difficulty (PD or AD-), will keeping high frequency with lower duration still be ok up to lets say May/June and increase the duration for the last couple of months (I will be able to get out into the mountains more often then to do longer days).
Another thing that comes to mind, is it worth it for me to do an AnT test to know my AnT ceiling other than for information purposes? In case yes, should I wait until my recovery week to do the test in a couple of weeks?
Thanks a million again,
Ander.
Yes, that is correct. My concern is whether or not I did something wrong during the test.
I am able to do 1 hour with nose breathing without problems, like it does not become super difficult to breath through my nose but it’s definitely not as easy as when I was running below 165 bpm.
Also I don’t think I would be able to hold a conversation without having to stop talking for air every sentence or so, nothing like every word but I don’t think I could carry out a conversation non stop running at 168-170, that’s mostly where my concern comes from, wondering if this sort of intensity/RPE is ok/normal while running under AeT.
Another question is due to time constraints I’ve had to split my longer sessions into 2. I’m currently running 3 days 1 hour and a third day of 30 minutes. Should I make this 4th day a recovery (Z1) day or should I keep it as Z2 (AeT)? I’m planning on slowly increasing the duration of those other 3 runs I just don’t have the time right now.
Regards,
Ander.
The tests were done 1 year apart, the first one in march 2024 and the second one yesterday, february 2025.
Yeah, makes sense, total time still 30 minutes but I take 15 out of those 30 minutes to slowly work up to the desired HR for the session.
Thanks.
Hey Maya,
Sorry to reopen this, I did purchase the 12 week program and I’m starting it as you said by reducing the volume in the first couple of weeks to 50%.
Some of the sessions mention to warm up activity description (like the Zone 2 aerobic with pickups) while others mention worm ups as Notes that are separate to the activity.
Should I treat these 2 warmups the same? And if so is that extra time to add to the activity or it’s part of the activity, ie: If activity is 1h long with 20 minutes warmup is that a total of 1h out of which 20 minutes are warmup or is it 1h 20 minutes of activity of which 20 minutes are warmup and 1 hour of actual work?
Regards,
Ander.
Great Maya, all my questions answered, thanks a million.
I purchased the 12 week Program as suggested and schedule it to start the 1st of April so the taper week matches the week of my climb.
During the 3 weeks I have before the program starts I will be slowly working up to the volume of the first week and see how the body responds.
Regards,
Ander.
Hey Maya,
I think I wasn’t clear in the second point there.
I wasn’t implying that the program has 20+ hour weeks, let me put an example and see if it’s clearer that way.
Lets say I complete the 24 week program with week 23 (the one before taper) being 12 hours.
When I restart training for the next goal in week 25 or 16 would I start adding volume from 12 hours (volume from week 23) or would I go back to the volume from the first few weeks (lets say 6h).
This example is for when the next goal is far away not in a short few weeks.
It’s mostly asking what is the volume you start building upon after the taper week and the goal climb have been done to start preparing for the next big objective.
The second approach seems like a big reduction in volume while the first one will keep growing until the weeks become 20+ hours weeks.
I don’t know if this makes more sense now.
Regards,
Ander.
Hey Maya I seem to be having trouble replying to your response so I add this as a new comment instead.
Your answer was incredibly helpful, I’m going to purchase the 12 week program like you suggested and follow your advice in reducing the volume in the first couple of weeks.
Some questions that comes after this are:
1. After finishing this prep would I do a base period phase again (I was not able to find any programs of yours that are base focused only) and then do a repeat of the 12 week program or would I directly jump into one of the 16-24 week programs without doing a base period?
2. Once I finish with the prep would my new base volume become the same amount of hours as in the last week of the 12 week program? I never know what volume to use after finishing a prep or doing a taper week. Ie: If last week of a prep before the taper I do 12 hours of training would next prep start in a base of 12h and build up to lets say 20 over the next 12 weeks? This seems a little unmanageable after doing it a couple of times.
Kind regards,
Ander.
