Endurance Nation HR Test, for HR athletes:
WU: 15′ easy, include 4 x 30″ Spinups. 3 x 1′ (1′) Hard, to get your heart rate up and work up a sweat.
MS: Then time trial 40′ Hard-Very Hard, as if racing. Take average heart rate for the test. This is your Lactate Threshold Heart Rate (LTHR), used for calculating HR training zones.
CD: Easy spin.
HR athletes, if you don’t have power please track avg speed/mph as well as distance travelled for this test
Today was an all out go as fast as you can 40 minute heart rate to be used in subsequent training workouts. When I first tried to go out it was just starting to rain. Normally I don’t mind riding in the rain, but when I’m trying to go as fast as I can the slick surface has the potential to present some steering risks. The upside is the rain cooled things off a bit and it was just he right temperature for me. I was so engrossed with trying to go as fast as I could that I forgot to take in my Gu gel and hydration until I only had about 10 minutes left in the test.
Due to all the hills in my route I wanted to make sure that my route would make sure I went down and up the same hills to even out my times.
You can view my results here on Strava