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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 in reply to milesgilmour

    You have very strange HR zone, with 183 HRMax (mine is the same) the default one are:

    Z1: 92-110
    Z2: 110-128
    Z3: 128-146
    Z4: 146-165
    Z5: 165-183

    With this HR zones if I do a 27minutes training with 17 minutes in Z3, 5,5 minutes in Z2 and 3,5 minutes in Z1 I have an Base benefit and a low anaerobic load about 41 point. 

    8912545 said:
    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»

    Another point he have to consider is that his activity seams to be an interval activity. Speed and HR are not constant and this is not the best way to train low aerobic. 

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

    My zones are based on an automatically detected LT of 167, Everything comes from the watch, I've set nothing manually.

    The activity looks like intervals because I had to keep walking to keep the HR in zone 2. The intention of the activity was to get some low aerobic training and so far the prevailing wisdom was that Z2 was classified as low.

    One other point to note - the only time I have consistently managed to get low aerobic training recorded in the past is when cycling. 

  • Former Member
    0 Former Member over 5 years ago

    So i finally figured it out. I did a 10km VERY slow run yday and took extra attention not to go  beyond zone 3 (The Green one, set based on % of max HR). I got 90 low aerobic load (3,3 aerobic training effect). No load for high aerobic. This was classifies as BASE.

    I would also get low aerobic points for zone 2/3 biking.

    Usually my runs are in Zone 4 and I would get mostly high aerobic points. 

    Hope this helps. 

  • 0 over 5 years ago

    As the widget suggests, zone 2 workouts.... As a I focus on long distances I have the opposite 'problem' Stuck out tongue closed eyes

  • 0 over 5 years ago in reply to Flemke

    What do you mean by "as the widget suggest" ?

  • 0 over 5 years ago in reply to 8912545

    If the widget says you are having a low aerobic shortage you should increase training time in the low aerobic zone (zone 2 f.e long easy runs),if you have high a aerobic shortage (like in my case) you should increase training time in higher zones (z4/z5 f.e short intervalls). If you press on the start button on the '4w load focus' it gives you training suggestions as well. 

  • Former Member
    0 Former Member over 5 years ago in reply to Flemke

    True as for the widget but as I mentioned below, from my experience both zone 2 AND zone 3 runs/bike rides give you low aerobic load (blue and green zone). Zone 4 gives high aerobic, and zone 5 anaerobic. Works for me. Zones set as % of maxHR.

    Anyway its best to try it for yourself. 

  • 0 over 5 years ago in reply to Former Member

    Yes, but It depends on how your zones are set. If you set zone 3 to max 80% then i agree.

  • Former Member
    0 Former Member over 5 years ago in reply to 8912545

    I rely on the tresholds set by the watch, didn't modify them in any way but I checked now my HR zones in the app and the upper limit of zone 3 set by the watch is indeed at 80% of maxHR. 

    Another important thing is when you workout and target aerobic or anaerobic benefit you need to reach a training effect of at least 3 for the training to be classified as improving and maximize the load. I think sbd already mentioned that here but its still worth mentioning.