- Combined data from TrainingPeaks.com and Joe Friel’s TrainingBible.com sites:-
- Get in 25 minutes in your warm up before starting the test. During warm up, get in 1 x 5 min all out Time Trial effort after 15minutes of your warm-up and spin easy until you get in the full 25 minutes. It’s important that in each month in which you test, your warm-up is the same. Do this test somewhere that you can come back and re-test each month.
- Once warmed up and ready to go immediately start the test. The key to this test is pacing. Almost everyone starts at too great an intensity and then fades in the last few minutes. It’s not unusual to hear of athletes failing to finish the test the first time because of starting out too fast. Tell yourself you’ll hold back just a little the first 10 minutes and continually remind yourself of this once the test begins. At exactly ten minutes into the test click the lap button on your heart rate monitor. Then when the test ends click the stop button. You now will have three heart ratedata points captured on your heart rate monitor—average heart rate for the first ten minutes, average for the last twenty minutes, and average for the entire thirty minutes. The one we are interested in is your average for the last twenty minutes. This a good estimate of your anaerobic threshold heart rate
Advertisement
