I just did a Run MAF Test, keeping my HR and effort in my zone 2. The effort was easy for me, but the summary is showing my Workout Reserve hitting -2% and being a “maximum” effort (I rated the RPE as a 2).
I’ve connected my Garmin to athletica and I presume it has all of my historical data. My last running race (10K) was in December.
Is this something that will improve as I proceed through the training plan, or do I need to do something to make it have a better understanding of my current abilities?
I can’t figure the correlation (or causation, I suppose) between the Limiting MMP and my WR in this chart - I have portions with a higher heart rate and portions with a faster pace that don’t impact the WR the same way that it is impacted at its nadir.
Hey, I’ll try to interpret the question, but feel free to clarify if I mess it up. The cursor is on the MMP at 13:28 and it reads the 10 second effort was the factor. I agree, it drops to 0.6% and seems too low for the ability level and the elapsed duration. It doesn’t seem like there were many surges in the run. Perhaps there is a lack of data that is available in the profile. What does your chart profile look like on the overview tab? Having a fully complete profile isn’t really the main goal of training, but it does help fine tune the higher end zones if data is missing.
For example, my CP for running doesn’t really change, but I did a series of short domain efforts that were maximal and the program adjusted zones 5 to 7 to ensure that when I do that type of training (30/30s, 3-5 minute long HIIT), that I am in the appropriate range.
You may consider doing a 5km TT or a series of 30-30s. I haven’t done a 5k TT in a while, I kind of know where I am at historically, getting slower with age =), but not dropping off a “cliff”.
My 10k race pace is ~6:15/mile, so these numbers look accurate. Notably, I kept this particular run in zone 2 from both an HR and pace perspective per the chart (and experience).
I have a 5k time trial scheduled for tomorrow, so we’ll see what that does to things.
Cool, nice PB and thanks for sharing. I think I notice something. CP is listed as 6:11/mile, which aligns with your 6:15/mi PB on a 10km. Normally, at this level, you can probably hold your CP from 50 to 70 minutes. My guess is you are under 1 hour for a 15 km race. What really stands out here is that if your CP is 6:11, and the system has a VO2 max interval pace of 6:04, that doesn’t reflect true ability maybe. I think of this as 3 to 8 minutes on a long HIIT for VO2. Have you done much of this type of interval work? Perhaps the WR discrepancies are due to lack of data. I hope this helps, just trying to help answer some uncertainties.
to be clear - Zone 5 listed as range = 6:04 - 5:56/mi. Above critical pace VO2 slow component drives VO2 and HR up substantially into Zone 5 and is non-sustainable. That’s why the top of Zone 4 is the technical cut-off point for all HIIT-defined exercises.
