Step 1 - Design an uninteruptted flat and repeatable course.
⦾ Out and back courses are best.
⦾ The distance is irrelevant, so GPS is not required, but offers usuful data.
⦾ Design a course having you complete Test 1 between 20-50 minutes.
⦾ Define the exact start & finish of your course.
Step 2 - Wearing your Heart Rate Monitor, know your DTI.
⦾ Know your intenisty limit in beats per minute; eg. 141.
⦾ Programming an alarm signalling you're over your DTI is a good idea.
Step 3 - Start your stop watch.
⦾ Push as hard as you can, but NEVER exceed your DTI.
Step 4 - Stop your stopwatch at your finish line.
⦾ Save your exact finishing time.
Don't be alarmed if you don't improve every week. While this is the goal and the result of proper exercise plans, our bodies are often faced with challenges outside our control.
If you don't 'win', consider the reason why, except regression and plateaus happen, and return the following week for another test.
Your body is ready for harder pressed training intensity when your Test Score improves (in minutes) by 5% or more over 8 weeks.
A 5% improvement means; harder controlled sessions, over your DTI, will NOT result in classic cases of; injury, illness, extraordinary hunger, sugar cravings, and disrupted sleep.