If you are careful and diligent you can do your own test using Training Peaks Premium edition.
Thats what we are going to explain now. Read this article to understand this test better.
This test can be done on either on a treadmill, stair machine or a flat to very gentle loop course outdoors. It can not be done on an uphill/downhill out and back course.
1) TREADMILL: Set treadmill to 10% and begin hiking slowly. If training for flatter runs set treadmill to 3% and run. Gradually build speed over the first 10-15 min until HR stabilizes at what you FEEL is an easy aerobic effort. If you have a good idea of what your Aerobic Threshold HR is then target that HR for the beginning of the test. NOW YOU ARE RADY TO BEGIN THE TEST.
NOTE: If hiking you may need to use a steeper grade (10%+) in order to get you HR up sufficiently.
Once that speed and grade is dialed in do not adjust speed or grade again during the test. Run or hike continuously for 60 min at this speed. Record HR and upload to TP
TREADMILL CALCULATION: Since GPS does not work indoors the pace part of the Pa:Hr will not be accurate so you can not use the TP Pa:Hr metric on a treadmill. That's why is so important that you hold the pace and grade constant once you start this test on treadmill. It is very likely that you will see an upward trend in the HR over the course of the hour. To calculate HR drift you need to select the first half of the test in the graph of HR/Pace?elevation. Note the avg HR for each half. Compare those to see if avg HR rose more than 5%
2) OUTDOORS: Run, preferably on a flat (or very gently rolling) course, at what feels like an easy aerobic pace. Once your HR stabilizes start the recording feature on your GPS enabled HR monitor watch. Record for one hour while you do your best to keep the HR as close to that initial HR number. Upload the data to TP.
If the Pa:Hr is greater than 5% your initial HR/pace was above your Aerobic Threshold and you should do the test again at a lower HR. This may take several attempts to find a Pa:Hr decoupling of less that 5%.
Once you determine your AeT HR set that as the top of your Zone 2 in your Training Peaks Zones. Subtract 10% from this and set that as the top of your Zone 1.
1x core routine and 1x general strength from Training for the New Alpinist book.
Run/hike on hilly terrain.
This should be an easy run on flats. Be well below AeT even if this means walking
1x core routine and 1x general strength from Training for the New Alpinist book. For details on these routines see the attachments in week 1.
Aerobic Threshold Run. Run/jog/walk at a pace you can maintain while breathing through your nose (assuming your nose is clear)
Run/Hike on hilly terrain, vertical gain minimum of 1,000 ft.
If you train outside the duration of the workout should be total time out. That includes the time both up and down. For example: A workout with a 2hr duration would be the total time from start to finish. This also includes if you are hiking up stairs in a building and back down. If you take the elevator down seen description below.
If you are using an alternative methods like a treadmill, stair master or hiking stairs(taking elevator down) the duration of the workout would be for the time hiking uphill. If you have a 2hr duration workout that would mean hiking on a treadmill for 2hrs.