The claim: After a car accident and long training break, aerobic efficiency is gone forever.
My response: Bullshit. The body remembers – you just have to remind it with data and discipline.
May 2025 – car clipped me. Soft hit, long lesson. Bruises faded faster than my aerobic base.
Why I Did This
Got hit in May 2025. Took the break I needed. But the data showed the cost:
- April 2025 peak: 85 miles/mo, 9:09/mi @ 161 bpm
- Late 2025 reality: 181 bpm @ 9:02/mi, 175 bpm @ 10:44/mi, 151 bpm @ 8:30/mi on a “good” day
I wanted to rebuild without obsession – just systems, strict HR caps, bike anchors, and nasal breathing. Goal: 150 bpm at 9:00/mi (stronger than before).
Asset Analysis: The ROI of Aerobic Rebuild
Before the plan vs. now – what the numbers say:
| Metric | April 2025 Peak | Late 2025 (Post-Break) | Target Rebuild |
|---|---|---|---|
| Avg Pace | 9:09/mi | 9:02–11:00/mi | 9:00/mi |
| Avg HR | 161 bpm | 151–181 bpm | 150 bpm |
| Monthly Volume | ~85 miles | ~36 miles | 75+ miles |
| Effort Level | Optimized Base | High Aerobic / Tempo | Optimized Efficiency |
| Recovery Cost | Low | High (fatigue, soreness) | Low again |
Projected ROI: 2–3 months to close the gap if consistent. Annualized: stronger heart, better life quality.
The Setup
What I’m using:
- Primary Tool: Polygon Xtrada 6 hardtail with 2.25” knobbies (high rolling resistance = brutal engine builder)
- Tracking: Garmin Epix Gen 2 (HR caps, Body Battery, Efficiency Factor)
- Breathing: 15 years nasal breathing mastery – silent only at target HR
- No shortcuts: Strict 125–135 bpm on bike, less than 150 bpm on runs
Listening to old-school metal during the first bike ride back. The bass hits harder than the knobbies – but both are building something.
The process: Bike anchors at low HR + short, capped runs + mobility. No yeast-style waiting – just consistent volume.
The Evidence
The Damage
Dec 3, 2024 – 3.58 mi, 8:30/mi, 151 bpm. Pre-accident baseline showing what was possible before the hit.
Dec 29, 2025 – 2.04 mi, 9:44/mi, 170 bpm. Classic post-break creep.
The Real Takeaway
From 181 bpm @ 9:02/mi to targeting 150 bpm @ 9:00/mi – without obsession.
The accident paused me, but it didn’t break me. Bike anchors + strict HR caps + nasal breathing = the system. Data doesn’t lie, and neither do the bruises.
Would I do it again? Already am. Multiple times.
Detraining can drop aerobic capacity 20–30% in 4–6 months (NIH studies). But the body remembers – consistent low-HR volume brings it back faster than most think. My 151 bpm at 8:30/mi on Dec 3, 2024? That’s the baseline I’m rebuilding toward.
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Disclaimer: Not medical advice — consult your doctor before changing training or recovery plans.