Aerobic Efficiency Workouts
Using Inclines Efficiently
Four favorite workouts for you, each one is a form of submax benchmarking.
No Grade Running
Low Grade Running
Moderate Grade Cycling
Long Tempo Cycling
To target these workouts you need to know:
Heart rate at the transition between Zone 1 and Zone 2 (LT1)
Heart rate at the transition between Zone 3 and Zone 4
Unsure about those HR transition points? See our Zone Basics series.
I’ve used these sessions from sea level up to 3,000 meters / 10,000 feet elevation.
For athletes seeking altitude training adaptations, I’ve found the optimal altitude for these sessions is meters 1,700 to 2,750 (6,000 to 9,000 feet).
Regardless of your altitude, the game we are playing with these sessions is to see how fast we can go, while staying under our heart rate caps.
No Grade Running
This is the classic flat benchmark session where the athlete runs 20-60 minutes on a flat course with a heart rate cap.
In Boulder (1,750 meters / 5,500 feet) I would run a 5 km segment at LT1 followed immediately by a 3 km segment at the top of Zone 3.
I would contrast those paces with a 15 km benchmark test at Brainard Lake (3,000 meters / 10,000 feet) with a heart rate cap at the top of Zone 3.
As my acclimatization, and durability, improved across the summer… the gap between my moderate and high altitude paces would narrow.
At sea level, I didn’t have the ability to contrast with altitude but I could contrast between different fatigue states and temperatures.
Examples being:
Cool Morning Runs vs Hot Afternoon Runs
Fresh Runs vs Off-The-Bike Runs
Similar to altitude stress, as fitness deepens the impact of heat and/or fatigue is reduced.
Low Grade Running
The best terrain for this benchmark session is a slightly uphill railway grade (~2%). This makes an excellent long run.
The heart rate target is LT1, with a hard cap of LT1 + 5 bpm (part way into Zone 2).
The run is structured as an out-and-back.
Start by running uphill at Easy Pace (Zone 1) and obey the heart rate cap.
The second half of the run is slightly downhill, which should make it straightforward to negative split for pace.
As a long run, the standard distance for this session is 15 - 25 km.
As a supplemental run, the standard distance is 10 - 15 km.
In Colorado, it is possible to find these routes in the top half the altitude range outlined above, starting at 2,200 meters / 7,250 feet.
Some tips for execution:
Don’t race. It can be tempting to open up the pace on the downhill legs. Stay relaxed and enjoy the assistance from the downhill grade.
If the uphill leg has rollers then be willing to PowerWalk to keep stay the HR cap.
Less experienced runners may find heart rate rising into Zone 3, even when walking. If that’s the case then reduce the duration and count the workout as a Tempo session, rather than Green Zone endurance.
If using altitude then heart rate doesn’t tell the entire story. These sessions can be surprisingly fatiguing, even at moderate heart rates. Both because of the downhill (eccentric) component and the desaturation stress of the uphill leg.
Moderate Grade Cycling
What we are looking for is a safe course, 2-4% uphill grade, that will take 25-45 minutes (uphill leg).
Gradually, build to a Tempo effort, the transition between Zone 3 and Zone 4.
Roadies: Choice position. Triathletes: TT position.
Set a firm HR cap at 10 bpm below “best hour” average heart rate for the position you choose. Sit a few beats below your cap.
Everyone: Choice cadence.
The game is the fastest possible time for a fixed distance route, without crossing the heart rate cap. The moderate grade makes it easier to get heart rate up.
In Colorado, these routes can be found at canyon entrances in the bottom half of the altitude range.
Long Tempo Climbs
These are big dose workouts. We are looking for a route with a 5% grade, that will take 40-60 minutes riding at a Tempo effort (as defined above).
Once again, the game is the fastest possible time for a fixed distance route, without crossing the heart rate cap.
Two favorite variations:
Triple 3s: change position/cadence every 3 minutes.
Standing at 60 rpm
Seated at 75 rpm
Seated at 90 rpm
TT Up & Down: change position every mile / 1,500 meters
TT Position, 60 rpm
Sitting Up, 90 rpm
Heart rate might spike when transitioning to higher cadence, drop power/effort to stay under the heart rate cap
The Up & Down pattern can also be used as a Big Gear Set of 10-minute cycles of:
Big Gear at 60 rpm for 6 minutes, Build Up To Tempo / Top of Zone 3
Spin at 90 rpm for 4 minutes, work heart rate down to Steady / Zone 2
Fit athletes will be able to climb a fair way in these sets, moving all the way through the optimal zone for altitude adaptations.
Do Work
With these workouts, the name of the game is “work over time.” These sessions should not create strain in your program. Strain defined as recovery that takes more than one day.
With the Green Zone sets, recovery should be overnight.
With the Tempo sets, recovery should be sufficient if a Green Zone day follows.
If more recovery, than the above, is required then the dose and/or target was set too high.
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