Basic Performance Tests

Some Effort Descriptions

L1 Fairly Light -
This is pretty easy. A long distance training pace

L2 Somewhat Hard - Moderate. You can hold this level and still talk.

L2.5 Controlled Hard - Somewhat hard, a strong effort, you are working, but have a sense of control. This is the most important training level.

L4 Hard - Hard, uncomfortable and grumpy. You don’t want to talk to anyone. Especially me if you are doing a workout that I gave you




Before each of these, do at least a 10 minute warm up. Give the effort level at the end of the trial. If you know heart rate (HR)
enter that also.

Swim Test:
swim 3x 200 with 20seconds rest. Do #1 easy, #2 moderate, #3 Controlled Hard

Run Test:
Run 3 x 1/2 mile with 20 seconds rest.
Do #1 easy , #2 moderate, #3 controlled hard

Bike Test :
Find a flat straight section of road and and go 10 minutes moderate, 10 minutes controlled hard