Swimming T-Pace Test 100s

Swimming T-Pace Test 100s

This swimming test is for short course triathletes, sprint distance triathletes and new swimmers and is used to determine your “T-pace”, the equivalent of your threshold swimming pace.  Since it is difficult to use heart rate monitors in the swimming pool, using pace is an accurate way to establish training guidelines.  In addition, repeated testing can be used to measure and track your progress throughout the season.

Swimming Warmup

Warmup protocols will depend on  your current level of fitness. It is recommended to warm up for at least 10 minutes of easy swimming and kicking with at least 2 minutes or more of rest after the warmup.  Experienced swimmers (those swimming 2000 yards or more per workout) may do best by warming up for 20 to 30 minutes of varied pace swimming.

Test protocol

  • 3 x 100 yards or meters at highest sustainable speed with 10 seconds of rest between each set
  • Swim at your fastest sustainable speed between the 3 sets of 100
  • The difference between your first and third 100 should be less than 5 seconds
  • Using your watch or the paceclock on the wall or a partner, note your time for each 100

Calculate your average speed per 100, this is your “t-pace”.  You will use it to plan workouts as well as to follow your progress.  Note your times for each 100 and your T-pace in your logs.

If the difference between your first and third set was more than 5 seconds, consider today’s test a “workout” and retest on another day.  Don’t despair as there is a learning curve with all testing.  Next time you will perform the test with much better accuracy.

Running 5k Field Test

Running 5k Field Test Protocol

5K Field Test or Race

This is a 5K  field test or race used to determine training paces based off of your recent best known 5k race times.

5K Field test or Race Warmup

(Why you should warmup before testing, training and racing, Sample warmups depending on your fitness level)

5-10 minutes brisk walking with muscle activation drills.  5-10 minutes easy jogging, with 2 20 second strides thrown in, 2-3 minute recovery between strides. Minimum 3 minute recovery before beginning test.

  • Begin 5K race effort at maximum sustainable effort.
  • If needed start slightly below what you think you can sustain, but continue increasing effort without going harder than you can sustain for the duration of the test. You should finish knowing you gave it everything you had.
  • 15 minutes easy cool down with stretching

You should record your 5k time and average heart rate in your training log.

Your training paces can be determined by using the Jack Daniel’s VDOT tables.  Run Bayou has an automatic pace calculator. Note that if your 5K time is longer than 30 minutes you will need to consult your coach for your paces as the calculator only works up to 30:00 for a 5k run time. Write down your current training paces and VDOT number in your training log as well.

Regular racing or testing of a known distance can help you determine when to make changes in training paces as well as measure progress in your training. 

Other Running Tests that Your Coach May Prescribe

Running Threshold Field Test 20 minute Protocol

 

Please send comments/corrections to coach AT steelcityendurance DOT com

 

References: Jack Daniels, PhD;  Bobby McGee, Run Workouts for Multisport Athletes; Run Less, Run Faster,

Cycling Threshold Field Test 20 Minute Protocol

Cycling Threshold Field Test Protocol

20 Minute Protocol

This is a twenty minute field test protocol used to determine your “threshold power” or “threshold heartrate”.  Knowing your threshold heartrate will help you both plan workouts as well as measure progress in your training.

Field Test Warmup

(Why you should warmup before testing, training and racing, Sample warmups depending on your fitness level)

10 Minutes easy riding in middle chainring, 10 minutes…just easy spinning, get your legs loose, get your mind loose.
30 second spin up to 100 rpms, recover for 2-3 minutes, repeat once…effort should be light to moderate, easy gears.

30 second effort recover 2-3 minutes, repeat once. 5 minutes easy spinning  after that last hard effort and finish within about 5 minutes of the race start.

  • Begin 20 minute effort at maximum sustainable effort.
  • If needed start slightly below what you think you can sustain, but continue increasing effort without going harder than you can sustain for the duration of the test. You should finish knowing you gave it everything you had.
  • Your estimated  Lactate Threshold Heart Rate (LTHR) is 95% of your 20 minute average heart rate for the test.
  • 15 minutes easy cool down.

Now you can do some simple math to determine HR training zones, either relative to your LTHR, or as a percentage. These zones are starting points.  Each test will have some variation as heart rates can vary from day to day depending on several factors. Taking 95% of your 20 minute average HR is just an estimate for your “true” threshold heart rate which could be determined with a 60 minute time trail.

As long as you maintain the same conditions from test to test, the 20 minute test is excellent for maintaining your current heart rate zones and measuring progress from test to test througout the season.  Record in your trianing log your 20 minute heart rate average, the total distance covered for the test and the average speed of the test.

The heart rate is used to determine training zones, and the average speed and distance are used to  measure progress from test to test.

 

Calculating your Heart Rate Zones
Zone % LTHR Easy Math
Level 1 (Recovery Zone) 0-68% < LTHR – 35 beats
Level 2 (Endurance) 69-83% 25 – 35 beats below LTHR
Level 3 (Tempo) 84-94% 15 beats below LTHR up to LTHR
Level 4 (Threshold) 95-105% Tested LTHR from time trial
Level 5 (VO2)   >106% 5-10 beats above LTHR

Please send comments/corrections to coach AT steelcityendurance DOT com

 

References:  Training and Racing with a Power Meter, Hunter Allen & Andy Coggen; Dr. Phil Skiba, personal communication

Running Threshold Field Test 20 Minute Protocol

Running Threshold Field Test Protocol

20 Minute Protocol

This is a twenty minute field test protocol used to determine your “threshold heartrate” and pace.  Knowing your threshold heartrate will help you both plan workouts as well as measure progress in your training.

Field Test Warmup

(Why you should warmup before testing, training and racing, Sample warmups depending on your fitness level)

5-10 minutes brisk walking with muscle activation drills.  5-10 minutes easy jogging, with 2 20 second strides thrown in, 2-3 minute recovery between strides. Minimum 3 minute recovery before beginning test.

  • Begin 20 minute effort at maximum sustainable effort.
  • If needed start slightly below what you think you can sustain, but continue increasing effort without going harder than you can sustain for the duration of the test. You should finish knowing you gave it everything you had.
  • Your estimated  Lactate Threshold Heart Rate (LTHR) is 95% of your 20 minute average heart rate for the test.
  • 15 minutes easy cool down with stretching

Now you can do some simple math to determine HR training zones, either relative to your LTHR, or as a percentage. These zones are starting points.  Each test will have some variation as heart rates can vary from day to day depending on several factors. Taking 95% of your 20 minute average HR is just an estimate for your “true” threshold heart rate which could be determined with a 60 minute time trail.

As long as you maintain the same conditions from test to test, the 20 minute test is excellent for maintaining your current heart rate zones and measuring progress from test to test througout the season.  Record in your trianing log your 20 minute heart rate average, the total distance covered for the test and the average speed of the test.

The heart rate is used to determine training zones, and the average speed and distance are used to  measure progress from test to test.

 

Calculating your Heart Rate Zones
Zone % LTHR Easy Math
Level 1 (Recovery Zone) 0-68% < LTHR – 35 beats
Level 2 (Endurance) 69-83% 25 – 35 beats below LTHR
Level 3 (Tempo) 84-94% 15 beats below LTHR up to LTHR
Level 4 (Threshold) 95-105% Tested LTHR from time trial
Level 5 (VO2)   >106% 5-10 beats above LTHR

Other Running Tests that Your Coach May Prescribe

5K Running Field Test

 

Please send comments/corrections to coach AT steelcityendurance DOT com

 

References:  Training and Racing with a Power Meter, Hunter Allen & Andy Coggen; Dr. Phil Skiba, personal communication

Maximum Heart Rate Formulas Don’t be fooled.

The other day a friend pulled me aside to ask about heart rate training. He is in his mid 30’s and is mostly an ultra distance runner. “When I was running yesterday, I got my heart rate up to 201, is that possible? Should I use that number to figure out what heart rate zone I should be running in?”

He was confused because of the familiar maximum heart rate formula, “220-age=max HR.” This formula is ubiquitous in the fitness world and lay press, and is used to calculate the HR zones for training at different intensities. This training method is unreliable for a variety of reasons.

 

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