Fitness Tests

As an exercise physiologist, I certainly find the value in laboratory tests of such variables like VO2max, Aerobic Threshold, Anaerobic Threshold, Running Economy, along with the accompanying velocities (or paces) with the mentioned variables. As a coach, there needs to be a practical component. In other words, numbers are great, only if you know how to use them. I think for runners who are more experienced and looking for a way to fine tune their training, then these tests can be incredibly valuable. For runners who are just starting out, these tests may not mean very much to them. I say this, simply because, as starting out the focus really just needs to be on building their general running endurance first. After a couple months of just running, then these tests can extremely helpful. Another problem with laboratory testing is there otfen times is no place of convenience to conduct the testing.

Over the last couple years, I have become a big fan of using a test called the Balke Field Test with a twist from Dr. Joe Vigil. This test is simple, effective, accurate, reproducable, and most importantly; practical! The basic steps are as follows: (Adopted from Dr. Joe Vigil's Road to the Top)

Steps:
1- Subject runs as far as possible in 15 minutes. The distance is accurately recorded. The best place to conduct this test is probably a local track where the terrein is even, distance easily measured, and pacing can be controlled.

2- Distance is converted to meters. Each lap of the track is 400 meters. A mile is 1609 meters.

3- The total number of meters are divided by 15 to get the meters per minute

4- The first 150 meters is a base and is equivalent to 33.3 ml/kg/min

5- For every meter over 150 meters, multiply by 0.178 ml and add to the base.

6- For every meter under 150 meters, multiply by 0.178 and then subtract from the base.


Example: A subject covers 4800 meters in 15 minutes and is equal to 320 meters/minute (4800 divided by 15). Then subtract 320-150 (the base) = 170. Mulitply 170 by 0.178, which equals 30.26. Finally, add 33.3 + 30.26 for a VO2 of 63.56.

Using this example, we see that the subject has a pretty good VO2max measure. However, in practicallity, what does this mean. Well, remember the 320 meters/min that we mentioned above? That is your velocity at VO2max. To convert that to a pace to use for training simply take 1609 meters and divide by 320 to get 5.028 minutes per mile, or about 5:02-3 per mile pace.

That is the fastest pace per mile you would use. For instance, if you were doing 400 meter intervals, that's the pace you would use. Anything on the 90-100% range is ideal for improving VO2max. You can quickly figure out paces for a wide arrange of paces. Easy paces can range from 60-75%, High aerobic/marathon pace typically ranges in the 75-85% range. and your anaerobic threshold or 10k-half marathon pace typically falls in the 85-95% range. All of these perecentages depend on the person and their level of training. However, to find the pace, simply multiply the meters per minute by the proper percentage and divide by 1609 meters to get your minutes per mile.

The question remains, how often do you do the test? I think after a short base building period of a couple weeks. This can be for anyone just starting out or coming back from a planned break. It takes about 6 weeks for the body to adapt to a new training stimulus, so after 6-8 weeks of training at your new training levels, a re-test can occur. I would do your last test prior to your tapering phase or competition phase of your training block.

It takes a little practice to get a good test. You don't want to go out too hard and you want to be ready to provide a good test. You may see a big improvement simply from having a better idea of what is going on the second time around.