Endurance training and testing

Question 1

What is Lactate minimum?

Answer 1

The point at which; Production and removal of lactic acid are even.

Question 2

What is lactate steady state?

Answer 2

The highest intensity sustained, without an increase in lactate concentration.

Question 3

Provide examples of methods of testing endurance

Answer 3

• VO2max
• Multistage fitness test (beep test)
• 30:15 intermittent recovery test
• Max Aerobic Speed (MAS)

Question 4

What are the characteristics of easy intensity?

Answer 4

• Low intensity

- Low-moderate duration (30-60 mins)

Question 5

What are the characteristics of steady intensity?

Answer 5

• Prolonged bouts of moderate intensity
• Provide largest volume of work
• Typically 60-120 mins at 60-70% VO2max
• Should not elicit accumulation of blood lactate.

Question 6

What are the characteristics of threshold intensity?

Answer 6

• At the intensity at which Blood lactate levels rise dramatically
• Training at this intensity will results in improved performance
• 30 - 60 min continuous at threshold pace

Question 7

What are the characteristics of interval intensity?

Answer 7

• Training above threshold intensity
• High work, moderate duration
• Typically anaerobic during work phase and easy aerobic periods
• Typically sessions lasting 45-90 mins
• Work periods repeated typically lasting 60 seconds.

Question 8

Example training session for STEADY:

Answer 8

12 mile distance at HR corresponding to Steady zone, do not exceed upper limit of zone

Question 9

Example training session for TEMPO:

Answer 9

• 10 mile total

- 1st 4 miles at steady zone pace, last 6 miles at tempo zone

Question 10

Example training session for INTERVAL:

Answer 10

• 8 x 800 metres at interval zone

- Recovery interval is 3-minute walking