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Thanks Gordo, I have just completed a bike test using your protocol (10 mins steps, 15W ramp) & have a question on determining my AeT. Read results below (hopefully formatting is OK): Power HRave Lactate RPE/comment rest - 1.2 - 120 106 1.0 1.0 easy 135 110 0.9 1.2 still easy 150 114 1.3 1.3 easyish 165 119 1.3 2.0 feels like Z1/2 border (initial deepening breath) 180 125 1.6 2.2 ok 195 130 2.1 2.5 Z3? 210 137 2.4 2.4 Z3/4? 225 144 3.8 4.0 Z4? could do this for an hour Initial thoughts on the above is that AeT/Z1 is sub 165W, Z2 is 165-190W & Z3 is 190-225W

This is great! Thank you. I'm also an "adult onset" swimmer (didn't learn freestyle until age 50). Really appreciate this content geared towards beginning athletes. Also appreciate the tip about focusing on relaxing rather than speed. As a swimmer I don't really have a Z1 or Z2 yet.

Excelente!

Awesome. Thank you 👍✌️

Here at 33 just learning to swim properly now. Thanks for the tips!

It's great that discussion of this is becoming popular - with Peter Attia, Andy Galpin, almost any physiologist doing a podcast, and now even GCN (with their 'look at this ex-cyclist in his 40s who let himself go now try to do the right thing' series with Dan) - more 'regular' people need to take the idea of preserving (or even improving) VO2 and LBM to heart.

Thanks for all your clearly laid out advice and experience Gordo...Exercise when approached from the correct stance is so easy though that stance can often be on shifting sands 💪

Interesting perspective and congrats on such a great test result! But I’m wondering, are we talking about muscle mass in general or specifically like heart muscle? Because I don’t believe bodybuilders necessarily have a super high vo2max just because they have that much muscle… so I’m wondering about the details of what actually drives the increase in this number..

Great! Easy to understand how to conduct test and more importantly prescribe workouts to improve.

"Turn food into velocity..."

Thank you Gordo, crystal clear

Thanks Gordo! Really looking forward to that bike chapter.

Thanks Gordo ✌️

It’s best advice to go into high intensity work.

Thank you. This is awesome!

I can't understand how this channel doesn't have 100,000+ subs. So much great info. Thx for taking the time Gordo to share your knowledge.

Thanks Gordo, just to clarify: - When your HR is suppressed during this Readiness Test this is an indication of fatigue & an early warning - You would back off any mod/heavy domain training - Still comfortable with green zone (Z1/2) training Question: At what level of HR suppression would you consider no training & a rest day?

Thanks, this is really helpful 😅

This is great, thank you. Is there a good rule of thumb or proxy for LT1 for someone who is a totally new, untrained athlete?

Gordo, Thank you for this video! Your comments about durability describe exactly what I experienced racing IM 70.3 Chattanooga recently. I have a normal curve and a really great aerobic base. I PR'd my swim, bike, and run but found performance on run limited not by HR on this very hot and hilly course, but leg durability. I had hoped to peg out HR on the last half of the run but the legs weren't there. Thankfully, I know I can read your Substack and view your videos to continue to improve. Thank you for all of the great content helping me slowly move up from the BOP! I know I'll never be elite compared to others, but I am elite compared to my whole life and it's a great feeling at 55 yo.

Thanks, Gordo. Looking at this table again, I wonder whether 60-90' for Zone 3 isn't a bit too short of a duration. Wouldn't this mean that a marathon should mostly be in Zone 2? If so, I would find it a bit restrictive, and not aligned with my experience. Perhaps I am missing something, so I please feel free to correct me where I am wrong.

Nice video. Very interesting. Going to read the whole articles! Huge Thanks!

Given lt2 av.hr is the average the 1st half of the race likely a few bpm lower. Mild cardiac drift is normal. Nice video.

Thanks Gordo ✌️👌

Another great vid, cheers! 👍🏽

Helpful! Where would you say that line is after which a more polarized approach (trading in intensity for duration) starts making more sense? Between Recreational and Developmental? Developmental to Competitive? (using Alan Couzens' "levels" as a ballpark) Is it entirely personal? I imagine this matters a lot less for the Health & Fitness crowd, who can just go out the door, do whatever, and still recover with the 2-4 full rest days a week they have.. Edit: Rewatched, and I think I get it better now. If I understood correctly, it's more of a curve -- the closer the load follows our breaking point, the less margin for error there is with a lot of intensity in the mix?

One of my favourite Gordo, all about building those blocks of running at core paces

Such great information, thanks for always taking the time to share

Great one 🎯

👍🏻👍🏻👍🏻🤙🏽🤙🏽🤙🏽

This is good.

I’m really grateful for your knowledge Gordo. Quick question: Would you still recommend your training peaks plans (I assume you would have removed them if you didn’t feel they still were correct :) Thanks for all you have done and are doing for the aging triathlete

Thanks Gordo, this is really interesting. Do you have any suggestions about increasing load from someone starting from the beginning, let’s say five hours a week?

Great video!! Very helpful to hear the run frequency, strength and swim frequency block ideas. Thanks for making this

I Gordo, should I necessarily do 2 blocks of Z2 twelve hours apart, or is doing just one block enough? This point isn't very clear to me, thanks

And. I’d like to put two likes here )) definitely the best video about test and zones

The best explanation of lactat testing. Very clear and simple. Happy to find out this channel. Thanks for video.

100% truth!

Great info! Thank you for boiling it down in this video.

Medicine Ball burpees

Thank you. That is very useful.

Im on full speaker and still tone not loud enough

Thanks Gordo! Ps volume is too low, gotta bump that gain up a bit

Didn't watch this video when I first found you - yet here I am. Ugh...

Thanks for sharing your invaluable knowledge. Greatly appreciated. I have a question on this topic as I'm grappling with aerobic decoupling. I do triathlons andI do my long runs on the weekends with 2-3 mid-week runs of 1hr+. Last week I did my 2+hr long run very easy (more than 90sec slower than threshold pace). It was fine but last 30mins HR started to rise. Again this week I did my 2+hr long run at steady pace (60secs slower) and I had the same issue.I train consistently but grappling with this issue. While heat and humidity can be a factor, is there anything else I should be mindful of to address this issue? Thank you!

Thanks for sharing this Gordo

10 / 10. Thanks, Gordon

Thank you for sharing. So valuable to hear this from a respected source

Spot on G! 🎯

Sorting out balance in training and life while traing to be compepitive endurance athlite isn't easy. There's always a feeling/stress "what can I do to get better". Its hard to disconect from our own expectations