Here are my results for the VO2Max/Metabolic test from Tuesday:
VO2Max: 36.4 (Fair, Male 30-39 age range)
Aerobic threshold limit: 138 bpm
Anaerobic threshold limit: 161 bpm
Max HR measured: 183 bpm (I think it could have been higher, but I was seriously tired and hungry due to fasting for 12+ hours and no breakfast).
Workout Zones calculated from the test:
Low Zone: 79-138 bpm
Moderate Zone: 138-161 bpm
High Zone: 161-178 bpm
Peak Zone: 178-183 bpm
Here's the interesting thing that I found when calculating my zones based on the Maffetone calculations and Stu Mittleman's MAP (Most Aerobic Pace), MEP (Most Efficient Pace), SAP (Speedy Anaerobic Pace):
MAP Zone: 120-140 bpm
MEP Zone: 140-150 bpm
SAP Zone: 150-170 bpm
The low zone and MAP zone are pretty close to each other. The SAP zone is alot smaller than the high zone, but I think it's simply due to the test being able to lock on at where my body gets into an anaerobic state. The moderate zone and high zone however seem to overlap with the MEP and SAP zones. I'm thinking that the moderate zone could be broken up as "moderate 1" (ranging from 138-150 bpm) and "moderate 2" (ranging from 150-161 bpm). I remember when I heart rate trained before and there was a point where there was a point called the "steady-state pace". The steady-state pace feels like you're not going too slow or too fast and you could hold your pace for a considerable distance. The steady-state pace is where most long distance races are done at when you get past the first 5-10 miles. My guess is that I'll be in the steady-state in moderate 1 and if I have to gently pour on the juice without totally ditching the fat-burning, I can shift to moderate 2 before having to go more balls-out in an event.
The 42 day schedule is something that is less than desired for running junkies. Here's the first week alone:
Day 1: Run 8 minutes in low zone, 3 minutes below low zone (which means I might have to just stand still), run 8 minutes in low zone. That's it.
Day 2: Run 15 minutes in low zone, 3 minutes below low zone (more standing still), run 15 minutes in low zone.
Day 3: Rest (yeah, rest after doing that itty-bitty work from day 1 and day 2)
Day 4: Repeat Day 2.
Day 5: Repeat Day 3. (Yep, another rest day!)
Day 6 & 7: Repeat Day 2.
But the following weeks do start to look a bit better. More mixing of zones, meaning moving a bit faster for some of the time. 10 minutes low, 5 minutes moderate, repeat. This is where everything looks more promising.
I'm so glad that I've already semi-started with the low-HR training and have gotten alot of the frustrations out of the way. Added bonus is that I can add more duration of the workouts provided I maintain the pattern of the workout. And my research does show that the more time you put in, the faster the adaption will occur.
I'm looking forward to the next 42 days after the Pigtails Flat Ass. Bring it!