To effectively measure performance improvement over time, one needs to establish a baseline from which to work. This baseline is captured through “control tests”. In the Suunto Training Guidebook, it describes three such “control tests”.
The first test is called Submaximal Control Training. From the manual:
“Submaximal control training allows you to measure changes in your performance without having to exert yourself to the limit.”
The basic strategy is to 1) warm up for 5 to 10 minutes, 2) run a set distance (e.g. 1-2 miles) at your target heart rate (for submaximal control training), and then 3) cool down for 5 to 10 minutes. As one’s fitness improves, it will take less time to complete the distance while keeping one’s heart rate constant.
According to the training guide, the submaximal HR range for my age group and “level” is between 142 and 165. To help me, I set the T6c to generate audible alarms when my heart rate went below 142. The key is to run the same distance but keep the heart rate and EPOC (Excess Post-Oxygen Consumption) values constant.
Here is what I did for my test: (Heart Rate Range: 145-149)
- Warm-up: 5 minutes
- Run: 1 mile (6:40 – est. 7 min.)
- Cool-down: 0.15 miles (unknown time)
The second test is called Maximal Control Training. This provides more accurate information than the previous test, and allows you to determine your maximum heart rate. In this test, you perform the Submaximal plan (using the same distance), rest for 0-2 minutes, and then repeat the Submaximal test but at maximum speed.
My first maximal control test ended prematurely around 3 minutes – my pace was too fast. I was able to run 0.8 miles in that time period with an average heart rate of 160-165. The next test needs to be slower so that I can reach the 1 mile mark.
The third test is called the Cooper Test. The purpose of the test is to run as long a distance possible in 12 minutes. This test measures endurance. For this test, I was able to complete 1.82 miles – or 2929.006 meters – in the 12-minute duration. Based upon the “Fitness Classification” chart found in the training guide, anything over 2700m for my age group is considered “Excellent” so this is good news.
Fortunately, I am now able to calculate two other metrics using the results from the Cooper Test – MET and VO2MAX.
MET stands for Metabolic equivalent, the oxygen consumption caused by basic metabolism. At a basic level, 1 MET is equal to the amount of energy required at rest. This metric is also used to measure the energy consumption of exercise. The MET equation presented in the training guide is:
MET = 0.005 x Result of Cooper Test (meters)
My MET value is 14.64503. At a basic level, this means that this test was 14x my MET value at rest (1 MET = 3.5 ml / kg). From what little I know about this metric, I would imagine that this metric should decrease as my fitness level improves – i.e. my energy consumption should become more efficient over time.
The second metric is VO2MAX, which stands for Maximum oxygen intake capacity – i.e. the amount of oxygen that a person’s body can take into use from breathed air during maximum performance. Since VO2MAX is also based upon oxygen consumption, its measuring unit is ml / kg or MET. The VO2MAX equation presented in the guide is:
VO2MAX = 0.0175 x Result of Cooper Test (meters)
My VO2MAX value is 51.257605. According to “Aerobic fitness norms for men” in the PDF, this value is just below “Excellent” at a 6 out of 7.
Moving forward, I need to maintain my oxygen intake (VO2) as close to this maximum value as I can during a given training session to improve performance. In addition, I will conduct these control tests every three weeks or so to determine the level of improvement.
The concept of a “control test” is essential for measuring physical performance over time. What are some other “control tests” that you can apply to other aspects of your life? How do you know that you improving?