Training zones after testing

by Ivi
(Aus )

Training zones after lab testing :

"Hi Marius

I did a vo2 max test using gold method over the weekend to determine my LT and AeT. The results showed my AeT to occur at 137bpm and 53% of vo2max and LT at 175bpm at 82% of vo2max. My vo2max was 51.3 ml/kg/min and mhr 196. Based on this information with aerobic base building should my runs be done at 137bpm? The calculated values based on mhr would be about 141. I want to optimize my trainings and hope you can provide some insight based on the data.

Cheers

Ivi"

Answer: Hi Ivi, you can adjust the zones slightly according to the lab date, which means slowing down the easy runs to 137.

The lab data is very good for measuring performance improvement - ideally down the road you want to be able to push the LT higher up in % of your Vo2 max. Now it is at 82 %, when you are in top shape it will usually be 85-87 % - even higher.

Before my 13.06 5k best (4 days before) I was in the shape of my life and could run my LT (anaerobic threshold) runs at 92-93 % of V02 max which meant 2:52 pr km without accumulating lactic acid. But there is no need to go in details like that, just to point out one thing the data could be used to.

all the best,
Marius