Dublin School "160" Endurance Test
The warm up is built into this 3 mile test. You must do the test with a heart rate monitor.
1. Walk for 1/10 mile at 2 mph.
2. Increase treadmill speed to 4 mph for 2/10 mile.
3. Increase speed to 6 mph for 2/10 mile.
4. Set speed up or down on treadmill from there so that you heart rate stays within a couple beats of 160.
5. At 3 miles record your speed and send it to coach Bates.
This test is designed to measure endurance and encourage endurance training. We will use a simple formula to determine a heart rate zone for each athlete (subtract your age from 180 and that is your target rate). For the purposes of this test we are going to have everyone run a 160 bpm.
Training at this level helps build endurance since you are training at a level that allows your body to use oxygen to burn fat and build the capillaries your muscles need to get oxygen. My hope is that you will spend about 3/4 of your training hours this summer in that 160-165 range. You can then measure your progress by performing the treadmill test two or three times a month. If your training goes well you will see your speed increase at 3 miles--with the same 160 heart rate. This will take some patience since you will feel like you are barely training. The goal is to focus on time training at this rate rather than on distance covered in your workouts.
You can adapt this test to the track, to a SkiErg or to a rowing ergometer.