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5 Essential Fitness Tests You Need To Do & How To Do Them!
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- čas přidán 15. 08. 2024
- There are so many fitness tests to choose from. All claim to be the best measurement of your fitness. So, what are they and which ones should you be doing? Mark & Heather are here to bring you our top 5 tests to take your fitness to the next level!
0:00 - Intro
0:30 - Swimming Tests
1:08 - Critical Swim Speed (CSS) Test
2:45 - Bike Tests
2:54 - FTP Test
3:48 - Critical Power Test
5:05 - The 4DP Test
5:47 - Run Tests
6:01 - 30 Minute Best Effort
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Another great video, thanks GTN!!
I’ve done the Cooper VO2 Max test, 12 minutes at full blast over the last 4 years to compare fitness improvements or not, this is a simple test with a table that gives you a defined output against age
I’ve completed most (all😊) of these tests. For bike i stick with the Wahoo 4DP…..it’s brutally hard but representative of your fitness level. However because of the level of suffering, I only do it approx every 6months. In between that I’ll do long “just below threshold” (e.g. 2x10 mins just below threshold) intervals to confirm (or not) my fitness, which may or may not prompt me to do the 4DP test again.
I did my first 4DP test in three years yesterday, having avoided it because it is just soooo hard! It really gives a good indication of where I need to improve, so coupled with the Wahoo training videos it is quite the complete package for a cyclist.
Being heavy and being good at HiiT workouts makes my FTP skew away from being useful to plug into cycling workout routines. It's usually too high, making the workout too difficult, but randomly can be too low. A 4DP is much closer to reality (being lower), but I'm not sure Zwift workouts actually 'want' am accurate FTP from a 4DP. If I do an actual 1hr threshold test it comes in too low for a workout. I haven't tried a critical power test yet, maybe it'll be better...
Critical power + lactate test in a lab is the way to go for me
(Edit: both on the bike, because I am a cyclist)
#gtncoachescorner Is there another swimming one to do to supplement CSS? The limitation of CSS being simple arithmetic means that someone who swims a 10-minute 400 and 7-minute 200 will have a CSS of 1:30; similarly someone who swam a 6-minute 400 and 3-minute 200 will also have a CSS of 1:30. However, the first person definitely cannot sustain a 1:30/100 pace. I've found in my last few CSS tests that because my 200 is slower, my CSS has gotten faster than a rate I can actually sustain in my workouts.
I have been using the 4DP test for over a year now and will probably stick with it for consistency and comparison purposes over time. I probably won't be paying for another Wahoo subscription though. (Wahoo, if you're listening, I would love it if you'd made it possible for me to import, or build, my own workouts for the trainer...like Zwift does!)
GTN guys, you're great!
Good video thanks
nice, thanks!
I haven’t done an FTP test in 3 years. I do a ramp test instead. Shorter, easier to get done, just as brutal, and still gets my FTP correct.
In my experience, a ramp test hurts more. I done both a week apart and there was 2 watts difference between the two.
I thought FTP = 0.95 * max 20 min effort. Mark seemed to indicate FTP = max 20 min effort? How does that make sense relative to a max 60 min effort?
Hey GTN, another great video. How often do you think these test should be performed when training for a Full IM? Currently training for Wales 2023 after a 6/7 years off from finishing Ironman Exmoor 70.3 in 2016. Thanks 👍
If you’re hitting all or at least 90% of all your workouts, every 3 months, OR, when the efforts in your short punchy week day workouts are too easy. Whatever your FTP is 3mo out from race day, that’s your race FTP as the goal is to make that FTP easy to push for the 112mi. Same with the run pace or run power depending what you use.
I would normally suggest every 6-8 weeks. That said, you will sometimes get a gauge of slight improvements or drop in numbers during your training
Runners care about lactate threshold (LT) the same way that cyclists care about FTP. Many workouts are described relative to LT (e.g LT +0:30).
You can get a good approximation of LT from time trials like the 30 min one you mentioned but lots of people use tune up races like 10ks for this.
I’ve never seen runners get fussy about solo efforts vs race effort. Maybe something for pros to worry about but mortals can get a decent LT test from a Turkey trot.
What kind of nutrition to take?
Thats kind of a broad question haha
@@JonicSc2Strategy "how do I eat" lol
food!
@@rundown132 uh, there are different ways to 'eat':
[1] through your mouth,
[2] intravenous,
[3] Rectal feeding[now illegitimate medical procedure]
[4] Gastrostomy feeding [tube insertion through the abdomen and stomach wall,
The DFC™️!!!
The Dragonforce Challenge™️
Don’t know it? Shame on you. Look it up
There are so many fitness tests for triathletes: FTP, CSS, 4DP, VO₂ Max, CPT, . . . and in particular, the GTN!
😂