High aerobic shortage

According to Garmin i have high aerobic shortage. I see that most of my runs are considered as low aerobic. And some (intervals) as anaerobic. But i am not able to find how to run in "high aerobic" range to "satisfy" the watch. What I tried is to keep it as much as I can in HR Zone 3 but it looks as it doesn't work. Any idea what to try?

0 jose.cboliveira over 2 years ago

Run above 80% hrmax.

If you run bellow 80% even with short sprints it is allways low aerobic (even with some anaerobic effect).

0 mcalista over 2 years ago

High aerobic generally involves fast sustained efforts at or slightly below threshold.

3-8 minute efforts in zone 4, or as jose.cboliveira puts it, above 80% of HRMax. In terms of pace, this would be at or slightly below your 5K-10K pace.

0 Tisztul_A_Visztula over 2 years ago in reply to mcalista

Strange. Z3 is called aerobic and for me it works to keep my HR above the upper threshold of Z2 to get high aerobic. Either I spend enough time in Z3 or in Z3+Z4.

My zones are defined as percentages of my LTHR.

It is true anywa that the lower threshold of Z3 is 81.9% of my HR max.

0 flocsy🤠 over 2 years ago in reply to mcalista

I'll try it in the next few days.

Just one more question: what you mean by "threshold"? At 1st reading the lactate threshold came into my mind, but it can't be IMHO. Or if that's what you mean then there's something odd in my zone settings (set up automatically by the watch).

I set it to be based on percentage of lactate threshold FOR RUNNING, and these are my zones:
z1: 68-85% - 111-138bpm
z2: 85-94% - 139-153bpm
z3: 94-101% - 154-164bpm
z4: 101-106% - 165-172bpm
z5: 106-117% - 173-191bpm
and the lactate threshold measured by the watch is 163bpm

According to my calculation 80% of max HR is ~ 153bpm. So when I run in z3 I am both above 80% of max HR and below the lactate threshold, and still almost every time it is not counted as high aerobic activity.