variance between threshold and max heart rate or a stochastic heart rate. You may see slight variance in heart rate as the athlete goes into oxygen debt and a slight increase in heart rate during the last 1-2 minutes of the test as the athlete is anaerobic. Perceived exertion should be very high. It is important to note that the definition of efficiency is higher output (speed or distance) at the same or lower metabolic cost (heart rate).


The “weak link” of any field test can be the athlete themselves. Not every athlete has the focus or ability to push themselves to a maximal level in a non-competitive environment. This may especially be true in the case of a self-administered field test. It is important to note that the purpose of the field test is to mimic or create “race-like” conditions in which the athlete is properly rested, fueled, hydrated and mentally focused. Having the coach administer the test can greatly increase the accuracy of the results, as can testing multiple athletes in a competitive environment. Explain the purpose of the test, the intensity, how it should feel and perhaps apply a bit of competitive pressure.


The first test is your baseline, and once it is established you will have a performance marker to work off of. The athlete will push themselves harder if they have an objective to beat, and subsequent tests may be easier to administer. Most field time-trial tests are under 20 minutes. Even a test this short can be very stressful, and it may be hard for some athletes to achieve a 20-minute, time-trial effort in a non-competitive setting. For this reason I opt for a shorter test with a more extended warm up.


Consistency of the field test is the most vital consideration. If you are not testing in the same conditions, the tests will not be comparable. Athletes will place a lot of value on the test results, and it requires an “apple- to-apple” comparison. You must keep the test environment, course, conditions and protocol


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the same to the highest degree possible. A change in heat, humidity, wind, slight variations in course or elevation and even equipment can affect the compatibility to the previous test. The athlete must be sufficiently rested prior to the test. I recommend testing the week after a rest and recovery week. It is easier to manipulate the environmental factors indoors on a treadmill, especially the temperature, humidity and of course wind. But treadmills will vary slightly, or sometimes significantly, if they are not calibrated. This will affect the distance traveled and speed readings. Try to test on the same treadmill each time, and if possible calibrate it prior to the test. The athlete will produce more heat on the treadmill – make sure you have a fan set at the highest setting on them during the test. This in and of itself can affect heart-rate data by several beats or more. Safety is also a consideration, especially if the athlete is not used to running fast on a treadmill.


It is important to note that any test, if


administered correctly and accurately, only captures an athlete’s fitness and performance for a brief period of time on a particular day. The more data points available, the more the coach can “connect the dots.” Testing once per season does not give the athlete and coach a lot of information, but field testing quarterly, clinically testing once per season and consistently analyzing uploaded training and race data creates a very clear picture. Each race is a field test in itself. Our athletes submit an online race recap with detailed inputs for pace, power, heart rate, splits, conditions, etc. This information is kept in a database for ready comparison from race to race and season to season. Race data is a great way to check the validity of field test data. For instance, if there is a significant difference between heart-rate data garnered from a race, when compared to the last field test, it may mean the athlete was not sufficiently


motivated or rested for their field test. “C” level races or training races are excellent field tests as well. I have found that a few 5k races, sprinkled in throughout the season, are great field tests. A 5k race offers the competitive environment that may pull that extra “x” percent out of the athlete. Remember, you are using field testing to capture a true threshold effort. My protocol is to have the athlete perform a progressive warm up prior to the race. I do not want them to go into the race cold, creating too much oxygen debt. I have them take a split at the 1-mile mark and another in the last 400m (or just before the 3 mile mark). The athlete will likely be super threshold at this point once they “smell the barn” and are sprinting for the finish. The second split can be used to create heart-rate training zones based on a percent lactate threshold heart rate. Today’s technology makes field testing


very easy, and coach and athlete can graphically compare information. GPS-based, heart-rate monitors allow you to separate out metrics and get accurate pace and distance data without a coach administering the test. Effectively explaining and communicating the significance of the data to the athlete is important. An athlete that recognizes progress and performance will be more invested in their training plan.


Matt Russ has coached and trained athletes up to the professional level, domestically and internationally, for more than 15 years. He currently holds the highest level of licensing by both USA Triathlon and USA Cycling, and is a licensed USA Track & Field coach. Matt is head coach and owner of The Sport Factory and coaches athletes of all levels full time. He is also freelance author, and his articles are regularly featured in a variety of magazines and websites. Visit www.thesportfactory. com for more information or email him at coachmatt@thesportfactory.com


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