FITNESS TESTS

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Swim Test Protocol

Warm-up: 10 to 15 minutes at an easy pace with 4-5 x 30-60 second accelerations at a fast pace.


Test: Swim as fast as you can for 500 meters or yards.


Swim Results:

Date of Test


500


Time




Bike Test Protocol:

Warm-up: 20 -30 minutes at an easy pace. Then do 4 X 1 minute efforts building to a hard intensity for the last 15 seconds.


Test: Ride 2 X 8 minute efforts as hard as you can.
Use a flat course or an indoor trainer. Both 8 minute tests MUST be done in the same direction, from the same starting point. Ride 10 minutes very easy between each test for recovery.



Date of Test



8 Min Test
Avg HR Max HR Dist
(miles) 		Avg MPH AVG
wattage


2nd 8 Min Test
Avg HR Max HR Dist
(miles) 		Avg MPH AVG
wattage


Time




Run Test Protocol:

Use 400 meter track.
Warm-up: 20 - 30 minutes of easy running with 4-5 X 30-60 second accelerations at a fast pace.


Test: Before starting your HR monitor stop watch, run one lap (400 meters) building your pace to test speed. As you finish that lap, start your HR monitor stop watch and run as fast as you can for 6 minutes. When you are finished, stop your HR monitor and estimate the distance you ran to the nearest 10-20 meters.



Run Results:

Date of Test



6 Minute Run Test

Avg HR Max HR Est Dist
(to nearest 10-20 meters)

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