Test to measure our evolution in walking race
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Testing during the season is a very important tool to get reliable data that gives us a totally objective knowledge about our evolution in the different parts of the season.
Our collaborator Personal Running speak to us in this article we will talk about a valuation test that will help us measure our performance in the running race, helping us to train within the correct rhythms and intensities throughout the season.
Testing during the season is a very important tool to get reliable data that gives us a totally objective knowledge about our evolution in the different parts of the season.
It is advisable to carry out a test at the beginning of the season (after a few weeks of adaptation so that the data is in a stable state), and then repeat it several times throughout the season, in order to compare the results with those obtained at the beginning of the season and determine if the training that is being carried out is being effective and the objectives set are being met.
The data obtained in the tests will help us to train properly according to our parameters and thus continue with the training plan initially planned, or make some adjustments in case the data is not what was expected.
In addition, the tests serve as an intrinsic motivation for the athlete, since it is a competition against oneself, measuring their progress in key phases of the season.
Below is a test of 2km to assess our fitness and in this way to be able to subsequently train reliably in terms of rhythms and training zones:
2km test in a running race (Evaluation of the maximum aerobic speed (VAM)).
2.000 m will be performed. of the race to the maximum capacity that the athlete can, measuring the average speed of said test. In this way we determine the VAM. In this test we will also reliably estimate our Maximum HR, which will be the highest FC value reached during the test.
The maximum aerobic speed is the stroke speed reached when the oxygen consumption is maximum.
Once obtained the maximum aerobic speed and our maximum FC, we can determine our training zones from the following table:
|
TRAINING ZONES |
% VAM |
% FC Max |
|
Zone 1 (<Aerobic Threshold) |
50% |
60-65% |
|
Zone 2 (Aerobic Threshold) |
60% |
70% |
|
3 Zone (Between thresholds) |
70% |
80% |
|
Zone 4a (Anaerobic Threshold) |
80% |
90% |
|
Zone 4b (> Anaerobic Threshold) |
90% |
95% |
|
5 Zone (Maximum Aerobic Speed) |
100% |
100% |
|
Zone 6a (Anaerobic Lactic Capacity) |
105-110% |
|
|
Zone 6b (Anaerobic Lactic Power) |
115-120% |
|
Adapted from Esteve-Lanao (2007) and Seiler and Tonessen (2009)
Further information: http://personalrunning.com/
Photo: escueladelcorredorpacomilan.com
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