Testing Week Five
Your first major test is to reestablish your MAF pace. Most will have some shifts in pace even with only 4-weeks of training and it is worth testing and retesting this often as it does not incur and excessive stress like others tests.
MAF Test instructions here:
The MAF Test will act as a warm up for the 2nd test:
1.5mile TT
This test should be thought of as All Out. Have an idea in mind of the pace you want to hold and stick to it, only picking up the pace in the final half.
In the same day preferably also include a:
500yrd Swim for time
Optional, if you are not needing a swim test, complete a 10min time trial for calories on an airbike
10min Airbike test
1) more than 10% under BW in cals -2
2) 10% or less under BW in cals 0
3) BW in cals +2
4) 10% + over BW in cals +3
