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How to increase "low aerobic" load?

C.sco
over 5 years ago

My "load focus" is always horrendously low in the "low aerobic" category. But I don't understand how I can possibly increase it.

For example, my January load focus says:

Anaerobic: 149 (right in the middle of the optimal range)
High Aerobic: 692 (waaaay over the optimal range)
Low Aerobic: 15 (waaaaaaaaaaay below the optimal range)

This month, I have done everything from running several 5k's, to mountaineering, to casual hikes with my son.

This last weekend, I did an 11 mile hike, with an average HR of 100. How many Low Aerobic load points did I get for that? 3.

How the heck am I supposed to get my Low Aerobic points up to > 100 when it only gives me 3 points for a 10 mile hike? Am I supposed to do 270 more miles of hiking?

I did a 2 mile light jog yesterday, and got like 100 High Aerboic load points, and 0 Low Aerobic points. So if walking gets me almost no points, and jogging only gets my High Aerobic points, the result is I'm perpetually "severely" low on Low Aerobic points.

  • 0 over 5 years ago

    Keep the heart rate heart below 80% of max HR during an activity.

    Low aerobic is not calculated based on how you're zone are set.

  • 0 over 5 years ago in reply to mcalista

    I did a 5k "run" yesterday trying to stay in zone 2 (100-125 bpm) the entire time. It was awkward, because walking makes me fall below 100 and even the lightest/easiest jogging puts me above 125... so it involved a LOT of walk, jog, walk, jog, walk, jog.... Anyways, it added something like 20 points to me Low Aerobic load, which is great but that means I'd need to do that like at least 5 times a week to get my Low Aerobic load to where it should be. Whereas, a single 5k run in Zone 5 gives me like 150 high aerobic load points.

  • 0 over 5 years ago in reply to C.sco

    You don't need to keep allways a low value. 

    I went in to a mtb ride this weekend, got some high peeks during climbs, however most of the time spent in zone 2. After the ride got 150 low Aerobic.

  • 0 over 5 years ago in reply to C.sco

    The low aerobic is calculated independent from zones, it is calculated from % of max HR. Stay below 80%. (a few peaks above is ok.) At least that is what I was told by Firstbeat.

    I don't know how your zones are set, but if you are using Garmin standard settings, zone 2 is 60-70%, If you are using Garmin standard zone settings, you can stay in zone 3 and get low aerobic load points.

    Try a 1 hour run or longer in zone 3 (if you use standard settings) or below 80% of max HR, until you reach an aerobic training effect about 3,  and I am pretty sure you will get some points for low aerobic load.

  • 0 over 5 years ago in reply to 8912545

    I think there is more to it than that.

    I've just done a 40 min light run/walk today where my HR was in Zone 2 for 95% of the time (I had an HR alert and was walking as soon as I got near to Z3) and my Training Effect was "Aerobic 3.0".

    I got no points on my "Low Aerobic" load focus bar. Instead it was categorised as a "Tempo" run and added to my High Aerobic bar.

    Either it's looking at something like HRV as well, or it's broken.

  • 0 over 5 years ago in reply to milesgilmour

    How old are you how did you set up the HR zones?  Could you share with us a screenshot about your HR zones and about time in zone of this training session? 

  • 0 over 5 years ago in reply to C.sco

    You need to set properly your HR zone's. It depends on your training goals, distance or duration. But it's mandatory that you do a HR threshold test first, then you set your HR zone's and then you plan your training!!!

  • 0 over 5 years ago in reply to Simone.01

    Hi, I'm 47 (and a half!), my HR zones were set by the device based on a max recorded HR of 183 via an HRM-RUN strap.

    Z1: 109-134
    Z2: 134-149
    Z3: 149-159
    Z4: 159-167
    Z5: 167-183

    My activity is here:

    https://connect.garmin.com/modern/activity/4884699132

    30mins in Z2. 1 min in Z3, 5 mins in Z1.

    This was a Trail Run activity. I did successfully get a shorter Running activity classed as "Base" run a couple of weeks ago, which was actually more Z3 than the run today. 

  • Former Member
    0 Former Member over 5 years ago

    No problem with "low aerobic". If anything, I have too much of it Grinning. Zone 2 and I also get it from intervals. For example, if the interval TL is ~ 200, half of it usually goes to low aerobic as I am resting between intervals until my HR goes down to low Zone 2.

  • 0 over 5 years ago in reply to milesgilmour

    Hm, strange, If I keep below 80% of max hr, it alway get labeled as recovery or base, and the low aerobic focus bar gets «loaded»