|
1 |
Recovery |
6 |
|
|
1 |
Recovery |
7 |
Very, very light |
|
1 |
Recovery |
8 |
|
|
2 |
Extensive endurance |
9 |
Very |
|
2 |
Extensive endurance |
10 |
|
|
2 |
Extensive endurance |
11 |
Fairly light |
|
3 |
Intensive endurance |
12 |
|
|
3 |
Intensive endurance |
13 |
Somewhat hard |
|
3 |
Intensive endurance |
14 |
|
|
4 |
Threshold |
15 |
Hard |
|
5a |
Threshold |
16 |
|
|
5b |
Anaerobic endurance |
17 |
Very hard |
|
5b |
Anaerobic endurance |
18 |
|
|
5c |
Power |
19 |
Very, Very hard |
|
5c |
Power |
20 |
|
Maximum Hart Rate Test Run (Hill Test)
For this test after a 10 minute warm-up START at the bottom parking lot at Leadbetter Beach and run to the TOP of the HILL. (200 meters) The hill needs to take you about 1 1/2 minutes to run up it.
Start by gradually accelerating up the hill achieving 85% MHR at the base of the hill. Run the HILL hard but NOT all-out. Jog back down the hill and let your Heart Rate recovery below 100 BPM then while warm run up the Hill again but this time maintain your speed by increasing your effort. FOCUS your eyes on the TOP of the HILL (finish) GO HARD, as Hard as you can go. Kept in mind when you start to fatigue YOU ONLY have a few more seconds to go. Keep an eye on your monitor and at the finish read your Heart Rate and make note. Your HR might increase a few beats when finish for a few seconds. Now watching your time see how long it takes for your HR to drop below 90 BPM and make a note of your recovery time. Jog 10 minute cool down.
FLAT Running Test (my personal recommendation)
Course starts and finishes East Beach parking lot (end of grass). Run to and around Skateboard Park (1 mile). Start easy and as you warm-up increase speed to RPE 12 (somewhat hard). Stop at the bridge/bike path and stretch and let HR drop back below 90 BPM. Now run back towards parking lot gradually picking up speed. By the rime you reach the end of the grass you should be at Race Pace or RPE 15 and as you turn the corner focus on the Restroom (finish line) about 800 meters. GO as HARD as you can. You need to be ALL out with nothing left. Pay attention to your HR monitor as you run and make a note of your HR when you finish. Note recovery time when HR drops below 90 BPM. Jog 10 minute cool down.
NOTE: Make sure you are well hydrated. Make note of the time of day and approximate temperature so they will be close to the same on your re-test.
Maximum Heart Rate Test Biking It’s common knowledge that testing for your Max HR while cycling can be as simple as climbing a long hill and checking your HR at the top of the climb. In fact many coaches have there athletes do just that where the terrain allows.. The difference is that your body under stress while cycling will accumulate more Lactate Acid sooner and fatigue sets much quicker not allowing your HR to max out In other words you have become anaerobic (without oxygen) and your HR may not rise to its maximum potential.
I personally like testing on the first climb going towards Lake Casitas. The first part of the climb allows a good warm-up and the second part of the climb the rider needs to focus on the finish and push as hard as one can the last 100 meters. That should determine your Max HR while cycling.
