Zone 3 work outs

  • Creator
    Topic
  • #49782
    juskojj
    Participant

    According to my last AeT test I’m within 7 beats from being within 10% of my AnT. So once I reach my 10% what are recommended work outs in zone 3 and what do they do for you?

    Also if I was to run a race should I stay in zone 3 or start in 2 and finish in 3?

  • Moderator
    LindsayTroy on #49787

    What is your goal and what are you trying to improve?

    Participant
    juskojj on #49794

    My goal is hiking in the Montana mountains being able to do 20+miles a day for 3 to 4 days in a row, basically the Bob Marshall Open. Improve? Not sure maybe speed? Endurance?

    Moderator
    Reed on #49795

    That’s a great goal. Improving your aerobic base will be really useful to help you be able to recover overnight from a long trek, and be fresh the next morning. Strength training and more time well below your aerobic threshold will be valuable.

    Once your aerobic and anaerobic thresholds get closer together, that indicates that your body could probably handle some amount of higher intensity work. It does not mean that you necessarily need to or should target zone 3 or zone 4 workouts.

    Participant
    juskojj on #49797

    Thanks! I’m assuming you’re talking about ME work outs right?

    Moderator
    LindsayTroy on #49808

    ME workouts can be done in Z2 or Z3. Here is an article on when/what to do for intensity https://www.uphillathlete.com/when-to-add-intensity-training/

    If you’re looking to build up endurance, and/or your AeT and AnT are >10%, you can add in weighted hill carries. These are long slogs that should build up the legs without wrecking you for the rest of the week. https://www.uphillathlete.com/muscular-endurance-me-workout-water-carries/

    If you have a good base of slow endurance and need speed, pickups or hill sprints may be what you’re looking for. https://www.uphillathlete.com/30-30s-interval-training-running/

    Keymaster
    Scott Semple on #49953

    Lindsay and Reed have it covered. ?

Viewing 6 replies - 1 through 6 (of 6 total)
  • You must be logged in to reply to this topic.