The principal of this test is to determine if you are progressing in training, and not over-training. You will be able to have concrete distance-related data to correspond with your Heart Rate after doing this test. The test is easy to complete, and easy to replicate.
What is needed for this test:
1. Heart rate monitor that has capacity to set splits, measure and display average heart rate after each split and memory to store the data.
2. 400 meter standard track
1. Run first 400 meters at the easiest pace to set a base line for the test, measure your time and aver-age heart rate for the lap.
2. Set a recovery base line – like 110 beats per minute, for instance. Always use the same base line as recovery before you start next lap. This means as soon as you heart rate gets down to 110 beats per minute you will need to perform the next lap.
3. After you finish first baseline lap find out the average HR over that time. The next effort will be at your average hart rate from the baseline lap plus 10 beats. (Example: if you average heart on the baseline lap was 117 beats per minute than your next lap should be at 127 beats per minute.)
4. As soon as your heart rate gets down to the recovery level (our example was 110 bpm) start your second lap. Run at the pace to be as close as you can to Base+10 beats per minute (Our example is 127bpm). You don’t have to look all the time at your hear rate monitor but just once in a while. This will also teach you how to pace yourself. The more frequently that you do this test, the more consistent you will become.
5. Continue to perform the test in the same format and your last lap will be your maximal effort.
6. When you finish your test you will have 4 variables to compare for each effort: running speed, average heart rate, recovery time and recovery average heart rate.
7. You can plot your data on two graphs, first graph for performance and second one for recovery.
8. Next time you do a test you will be able to compare data to determine your improvements.