Bike and Run Heart Rate Based Field Tests

Average Weekly Training Hours 03:00
Training Load By Week
Average Weekly Training Hours 03:00
Training Load By Week

These field-based tests are designed to establish a baseline for heart rate based training. You should be able to perfom up to 40 minutes of maximal intensity exercise safely before completing these tests. Perform the field tests as per the plan. The average heart rate from the 40 min test is approximately 97% of your aerobic threshold. The 10 min tests are to determine maximum heart rate. The accuracy to the test is contigent upon your ability to push yourself very hard and you may, in the early stages of training, lack the requesite strength required to reach a maximal effort. If you feel you did not get accurate results after 4-6 weeks, simply redo the tests during a hard workout cycle. We use Joe Friel's heart rate zones for both the bike and run for our clients on Training Peaks. All of our swimming workouts are done of of perceived exertion levels and as such do not require heart rate zones.

Sample Day 1
0:30:00
Field Test Prep Day

Either EASY run or EASY bike RPE of less than 12 on Borg Scale or less than 5 on a scale of 1-10

Sample Day 3
0:45:00
10 min Bike field test

15 min warm up easy
RESET watch
Ride as hard as possible for 10 min
record max and average HR
cool down and stretch

Sample Day 4
0:30:00
Custom

200 warmup easy free
500 drills (25 catch up, 25 swim, 25 catch up, 25swim, 25 pull, 25 swim, 25 pull, 25 swim, 50 finger drag, 50 swim, 50 kick, 50 swim, 50 sighting with head out, 50 swim)
10 x 100 build from slow to 1500 pace by 25's with 15 seconds rest between
300 Easy cool down

Sample Day 5
0:30:00
Custom

ride very easy with rpms between 85 and 95.

Sample Day 6
1:00:00
40 minute run field test

Warmup very easy for 5 minutes. Gradually accerlerate to 10k race pace over the next 5 minutes. At end of the warmup reset watch / hrm and continue running for 40 minutes at maximum sustainable pace. At the end of this 40 minute effort stop watch and record data. Cooldown 10 minutes very easy.

Sample Day 7
1:00:00
1h easy ride

1 hr zone 2

Sample Day 8
0:30:00
Custom

200 warmup easy free
500 drills (25 catch up, 25 swim, 25 catch up, 25swim, 25 pull, 25 swim, 25 pull, 25 swim, 50 finger drag, 50 swim, 50 kick, 50 swim, 50 sighting with head out, 50 swim)
10 x 100 build from slow to 1500 pace by 25's with 15 seconds rest between
300 Easy cool down

Robert Duncan
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Bob Duncan Racing

Coaching: Bob Duncan Racing, Veritas endurance. Highlights include 4 IM World Championship qualifiers (6 total finishes), 3 age group USAT long course champions, 1 Chicago triathlon age group champion, Current coach Andrew Starykowicz American IM Record Holder, World REcord Holder IM Bike split
I take a no nonsense approach to training with focus on intensity over distance