1- Test your real performance: don’t guess it!
VO2max: represents your overall endurance capacity. How big is your engine?
Anaerobic threshold: it is the capacity to sustain high-intensity . How efficient is your engine?
Aerobic threshold: it is the capacity to sustain moderate intensity for long period of time. How efficient is your engine?
Sprint & anaerobic capacity: capacity for repeated sprints and sustained high power. How powerful is your engine?
The energy bucket!
The VO2max is the celling of your performance: the “lid” of your bucket energy!
If the bucket is too small, there will be no room to improve the other performance values.
2- Plan your training
Use the results from the test to guide your individualized training program.
You can use either traditional training planning or specific for your type of competition.
Your performance will be classified based on top skater results.
Use the Interval Training Builder tool to set interval training
Use short and intense intervals to improve sprint & anaerobic capacity
Use intervals of around 1 minute to improve VO2max & endurance
Use longer intervals to improve your anaerobic threshold.
3- Noticeable improvements
Improve in performance will be noticed very quick.
Improve VO2max up to 26% in a month
Improve maximal workload 25% in a month
5- Re-Test
Re-test monthly to check your progress.
Use the results to adjust your training intensities