Dear Coach Eric,

I've completed one year of TCI (phase 1+2) and your 5k Training Plan. Everything was good.

Yesterday I had a spiroergometry and lactate testing, it turned out I had not improved in my lower training zones, seemingly due to the fact that my HR zones according to 20min-test were too high and I therefore trained in too high zones most of the time last year.

(HR zones 1-2 were 0-150 according to 20min test, due to spiroergometry result I should train in 122-135 80% of the week)

How does this all go together? Went something wrong there? Did I possibly exert myself too much in the 20min test?

Very curious about your insights here,


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