Here are 10 tests to gauge your swim, bike and run abilities, plus your general strength and defences against injury…
01 CRITICAL SWIM SPEED TESTING
Critical Swim Speed Testing, or CSS test, uses a 400m and 200m time trial to estimate aerobic threshold swimming speed. The basic version takes the pace for the 2nd 200m as your threshold. E.g. swimming 6:30mins for 400m and 3:10 mins for 200m, your CSS is (6:30-3:10)/2 = 1:40mins/100m.
AIM: To estimate your aerobic threshold swimming speed and training zones EQUIPMENT: Stopwatch RANGE OF RESULTS: 1:10-3:00min/100m FREQUENCY: 4-6 weeks
02 STROKE RATE TEST
Swimming speed is a function of stroke rate and length. Using a tempo trainer, set the cadence and swim 50m repeats, increasing the stroke rate each time. Measure the times, your rate of perceived exertion and heart rate for each interval. There are sweet spots where the effort feels easier for the pace or speed. You can use the test results to see how your stroke rate and length interact and identify if you have scope to get faster for the same effort but adjusting it.
AIM: To identify the relationship between stroke rate, stroke length and swim speed and optimise your swimming stroke EQUIPMENT: Tempo trainer, stopwatch, HR sensor/count heart rate beats and a notepad RANGE OF RESULTS: N/A FREQUENCY: 1-2 times per season
03 VO2 MAX LAB-TESTING
VO2 max is a crucial measure of cardiovascular fitness and identifies the maximum oxygen consumption rate. This lab-based test can have small add-ons to measure your metabolic profile and blood lactate levels that, all together, provide you with a compelling insight into your physiology, and can help race tactics and training decisions. Due to accessibility and costs, this may be hard to do frequently.
AIM: To calculate the maximal oxygen uptake during
cycling, measure fitness and provide information on
training zones
EQUIPMENT: Laboratory VO2 max testing facilities
RANGE OF RESULTS: 20-99ml/kg/min
FREQUENCY: 1-3 times per season
04 BIKE RAMP TEST
A ramp test can estimate bike FTP by increasing the power or resistance steadily every minute by 20 watts after a warm-up – 75% of the peak 1min power achieved is the estimated FTP. This is mentally easier than the traditional 20min test. Still, it can often be overestim
