So a few weeks ago I found out about Joe Friel's aerobic fitness test to assertain if you have a good 'base' fitness. The test involves a 'steady' consistent effort in the top end of your zone 2 power range. Analysing your heart rate following the test can identify your current level of fitness. This is something called 'decoupling'.
I wanted to use his test to see if I was able to skip the base training in preparation for the Spring time trials. This would allow me to just straight into a more productive sustained power build plan with Trainerroad. I was hoping I would last in excess of 1.5 hours before decoupling began... If I was below, I would consider doing some extra base training.
The results were better than expected. By comparing the Power/HR ratios between the first and second half, you should see no more than a 5% increase. My result of a 2 hour effort was -2.9%. So in effect I actually found the second half easier. This may have been due to the fact I did no warm up. The first 30 mins would likely to have been higher as my body was warming up. Even if I ignore the first 30 mins I still end up with a negative figure... Joe Friel assumes that as a negative is less than 5%... It can only be a good thing... Sounds good to me. This was batter than I had expected. Looks like my steady commuted and long Sunday efforts have been well worth it.
Training begins next week with a 'Sustained Power Build'.
Bring on the pain! ;)
Fascinating stuff Russ. I bet that was a fun workout. ;)
ReplyDeleteI have to admit... i nearly cut it short through boredom! lol I had set up the laptop with a movie playing... which froze and was too far out of reach. My phone was in a different room too... so wasn't until the Mrs woke i managed to get my phone to entertain me. The test itself was quite interesting though. I like the idea of the being able to test your progress/fitness at different stages of the year. I have ended up buying Joe Freil's 'Training Bible' to find out what other little gem's he's come up with :)
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