Why Do I Need To Do Fitness Tests?

Fitness Tests

Fitness tests help you train smarter, not harder by setting accurate training zones and tracking your progress. Here’s why they’re important:

1. Set Accurate Training Zones: Fitness tests help determine your heart rate, pace, and power zones, ensuring you're training at the right intensity. This prevents overtraining or undertraining.
2. Measure Progress: Regular testing (every 6-8 weeks) shows if your fitness is improving and helps adjust your training plan accordingly.
3. Prevent Overtraining & Injury: By tracking fatigue and recovery, fitness tests help you avoid burnout and reduce injury risk.
4. Optimize Race Preparation: Knowing your current fitness level helps you set realistic race goals and pace strategies.

Swim Test

Critical Swim Speed (CSS) is calculated through the Critical Swim Test, which helps predict your sustainable pace for a 1500m (or yards) time trial. This is a key metric for endurance swimmers and triathletes, allowing you to train at the right intensity for improved performance.

The test typically involves two time trials:

• A 400m (or yards) swim
• A 200m (or yards) swim

Using the times from both distances, a formula calculates your CSS—your estimated threshold pace per 100m/yds.

Enter or update your thresholds and training zones in TrainingPeaks (Swim)

Bike Test

Functional Threshold Power (FTP) and Bike Threshold Heart Rate (bTHR) are determined by the (CP20) Test, which predicts your best average FTP and bTHR for a one-hour steady-state time trial.

Enter or update your thresholds and training zones in TrainingPeaks (Bike)

Run Test

The Threshold Running Pace Test estimates your threshold pace and heart rate and predicts your best sustainable effort for a 60-minute race.

Enter or update your thresholds and training zones in TrainingPeaks (Run).

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