Stoneface77
Level 4 Valued Member
Looking for some advice on incorporating aerobic training/cardio (gasp!) into my routine.
For background: I'm 46 yrs old, LEO, work 55-60 hours in a normal week, 3 teenagers at home. Been training with kettlebells almost exclusively for about 3 years now. I have most recently been running the Axe protocol, H2H swings to start with but am now using snatches with the 28kg. I really like the anti-glycolytic style of training- steady paced, no exhaustion, plenty of energy for my long days, strength gains that I can see and maintain.
However, I just had my yearly physical, which is very thorough and includes a CPET test on the bike for VO2 max and cardio function. The result was that my VO2 max is in the "poor" range. Doc suggested plenty of Zone 2 work to begin shifting that curve and moving my anaerobic threshold (I'm paraphrasing). Problem is, according to the results, my Zone 2 HR is something like 95-120 bpm. If I even try to run, my HR is spiking to 130-150.
To add insult to injury, I am about to transfer to a unit that requires a PFT which includes a 1.5 mile run in 14:33. So I need to be training for that, while simultaneously focusing on Zone 2 LISS cardio-- all while keeping up my strength with my beloved KB.
I first got into KB's because of the simplicity and minimalistic nature of the training, and the time-efficient results. Now I am struggling to figure out a reasonable training routine, so I am looking for suggestions.
Right now I am just making the effort to go for as many 30-45 min walks as possible and incorporate an interval run into my week (run 1 min, walk till HR comes down, repeat).
Is this a reasonable protocol? Should I switch to a more intensive KB program to challenge my aerobic capacity more? I await the forum's wisdom.
For background: I'm 46 yrs old, LEO, work 55-60 hours in a normal week, 3 teenagers at home. Been training with kettlebells almost exclusively for about 3 years now. I have most recently been running the Axe protocol, H2H swings to start with but am now using snatches with the 28kg. I really like the anti-glycolytic style of training- steady paced, no exhaustion, plenty of energy for my long days, strength gains that I can see and maintain.
However, I just had my yearly physical, which is very thorough and includes a CPET test on the bike for VO2 max and cardio function. The result was that my VO2 max is in the "poor" range. Doc suggested plenty of Zone 2 work to begin shifting that curve and moving my anaerobic threshold (I'm paraphrasing). Problem is, according to the results, my Zone 2 HR is something like 95-120 bpm. If I even try to run, my HR is spiking to 130-150.
To add insult to injury, I am about to transfer to a unit that requires a PFT which includes a 1.5 mile run in 14:33. So I need to be training for that, while simultaneously focusing on Zone 2 LISS cardio-- all while keeping up my strength with my beloved KB.
I first got into KB's because of the simplicity and minimalistic nature of the training, and the time-efficient results. Now I am struggling to figure out a reasonable training routine, so I am looking for suggestions.
Right now I am just making the effort to go for as many 30-45 min walks as possible and incorporate an interval run into my week (run 1 min, walk till HR comes down, repeat).
Is this a reasonable protocol? Should I switch to a more intensive KB program to challenge my aerobic capacity more? I await the forum's wisdom.