Testing.
The 2 fitness tests are critical for determining your current fitness level and setting the different HR zones that will be the basis of your training plan. If the tests are skipped, an equation will be used based on age (definitely not the most accurate method) to determine your Max HR, Aerobic Threshold, and Ventilatory Threshold.
Both tests should be performed on a treadmill and it is very helpful to have a second person to assist with adjusting speed/incline following the procedure in the app. Since these are maximum effort tests there should be a warm-up of at least 20 minutes.
The HR Max and Ventilatory Threshold Test is a Graded Exercise Test which starts at 5 mph and 1% incline. Speed increases by 0.5 mph and incline increases by 0.5% every minute. The Ventilatory Threshold or VT will be marked by the runner as soon as an exponential increase in labored breathing occurs. This point will feel like you aren’t quite able to breathe deep enough for the pace you are going and you may even start to experience burning in your lungs or legs. This HR will represent your Zone 4, or Threshold, heart rate. This will only be used for speed work and interval training workouts. The test will continue until you can no longer keep running. This may be quite soon after your VT is reached. Your Max HR will be recorded as the highest point your heart rate reaches during the test. Once you have completed the test, you will be shown a Summary Screen with the important data obtained by the test and a comparison with previous tests.
The Aerobic Endurance Test is also a Graded Exercise Test. Runners will start out at 5 mph and 0.5% incline. This test will only increase speed by 0.5 mph every 3 minutes. Incline will remain the same for the entire test. The runner will start out by breathing only through the nose. Once you reach a point where you can no longer breathe only through your nose you will press the Nose Test, or NT button. This point represents the Aerobic Threshold or Zone 2 HR. This is a very important data point because it will represent the HR zone that makes up the vast majority of your training. The test will continue until you can no longer complete a 3 minute stage. Since the incline doesn’t increase in this test, the paces associated with HR Zones will be taken from this test and used for training on flat surfaces.
