It can definitely work. It comes down to how many step-ups you can tolerate (mentally).
I train someone with limited access to hills and a busy work schedule, so he’s become a step-up machine. And he’s raised his AeT HR by 12% due to his diligence. He uses a metronome and tempo-organized music (via an app) to control his pace.
He’s an ex-marine with an incredible work ethic, so I think that helps him get it done.
The one caveat with your idea is that the squat jumps could become a muscular endurance exercise which needs to be done carefully. Search the site for our articles on our gym-based ME program.
For mountain sports, I would use the steepest treadmill incline that you will have regular access to (for repeated testing). 6% is pretty low-angle.
If you do use 6%, then 1 mph increases are probably reasonable. At steeper inclines, I think 1 mph will be too severe.
I prefer to use changes in pace rather than speed. When testing, I start with changes that are 30″/km and then gradually down to 15″/km when trying to dial in AeT.
One thing: The PNOE website has that “smells like science!” feel. They use “the most famous nutritionist in the US”, a Crossfit owner, and a dietician as spokespeople. That doesn’t bode well for the accuracy and precision of the device… I would look for a proper lab.
Sorry for the confusion. What I meant was that heart rate can never adjust to reflect output. If you put out 300% of aerobic threshold pace for five seconds, your heart rate will not go up to a value that is three times your aerobic threshold heart rate.
So that makes IF immediately useless, at least as it was originally designed for use with power.
the Uphill Athlete recommendations go through great length to adjust TSShr for weight, downhills, etc.
We do that because IF is irrelevant… IF has no bearing on our adjustments.
By now I’m closed to convinced that there is conspiracy going on to hide the fact, that the calculation is wrong
You’re correct. The calculation is wrong because it can never be right. Heart rate doesn’t measure intensity; it measures stress. And it’s a limited system because it has such a constrained range.
Only use MAF as a last result with no better information. If you’ve done a drift test, you can ignore it. We also don’t use the nasal standard anymore because we found that athletes with severe ADS can still nose breathe at high outputs.
…is my Ant pretty much equivalent to me AeT.
I’ve never heard of that. The closest I’ve seen of the two threshold is ~5%, so that would be the high-140s for you.
You could try an AeT-type test at ~140 to see what happens. It sounds like you may have inadvertently turned an AeT test into an AnT test.