Slow it down till your HR stabilizes for 3-4 minutes. If your HR continues to climb during these 3 minutes, the pace is too fast. During the warm-up, you can fiddle with the pace (while nose breathing) to establish a starting pace where your HR stabilizes in a range of plus-minus 2-3 beats around a number for at least 3 minutes.Warm up gradually for at least 10 minutes, never exceeding a nose breathing pace.Indoors HR Drift test on a treadmill or stair machine: You will not have bars when you go outside, and hanging on makes it too easy. NOTE: If you’re using one of these machines, do not hang on to the handrails. Mountaineers can use either a treadmill set to 15% or a stair machine.
Those who can’t run should or will do most of their aerobic base training hiking and should set the treadmill to 15% and hike. Runners should do this running on a 2% grade. This allows closer control and fewer variables to deal with.
Our first choice is to do this test on a treadmill or a StairMaster (these look like short escalators) for mountaineers. This has become our go-to test, even for our elite athletes, to establish the top of Z2. More on that when we get into the testing in the next section. Besides the money savings, it has the benefit of being able to be re-tested whenever you desire. The HR drift test correlates very closely to the expensive laboratory-administered gas exchange test (GET) we’ll discuss shortly when establishing your AeT. We have had extensive experience administering, interpreting, and evaluating HR drift tests for hundreds of athletes over six years. It is this anaerobic contribution to the overall energy requirement that is causing your heart rate to slowly drift up during that hour. As you know from this article, when your energy demands exceed your aerobic capacity, your anaerobic system must make up the difference. If while holding the same pace, your heart rate climbs more than 5% during an hour of continuous exercise, OR if, while keeping your heart rate steady, your pace slows more than 5% during an hour of continuous exercise, the chances are excellent that you began that hour at a heart rate that was above your aerobic threshold (AeT) or the top of Zone 2.įrom a metabolic standpoint, heart rate drift means your energy requirements exceed your aerobic capacity.
With the advent of the newer generation of heart rate monitors combined with a GPS in the same watch, the analysis of the “drift” moved from being a qualitative oddity to becoming a quantifiable, valuable, and actionable piece of data. Coaches called this “heart rate drift”, but it was only understood qualitatively. Testing Aerobic Threshold (AeT) Heart Rate DriftĪfter wearable heart rate monitors became widely available in the early 80s, astute coaches and athletes noticed that on runs over about 30-45 minutes, the runner’s heart rate might rise while they maintained the same pace or even if they slowed the pace.
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