Frequently Asked Questions
What is a fitness assessment?
A fitness assessment is a method of measuring your body’s specific response to exercise. It provides you with a benchmark of your current fitness level from which you can monitor your improvements and adjust your training intensities to ensure the most effective training time. You can find out more information here.
What does a fitness test measure?
Assessments can be performed on a treadmill, cycling trainer (CompuTrainer) or rowing ergometer to provide individual training zones. The information measured is specific to the movement and cannot be transferred from one to the other (i.e. you cannot accurately use heart rate measured on the treadmill for riding a bike or rowing, and vice versa).
For runners and walkers the assessment measures heart rate (bpm) and speed/pace (kph and min/km). For cyclists the assessment measures heart rate (bpm), cadence (rpm) and power (watts). For rowers the assessment measures heart rate (bpm), stroke rate (s/m) and power (watts).
Who should have a fitness assessment?
Anyone who is seriously committed to improving their overall fitness and/or sporting performance should have an assessment.
What are the benefits of having an assessment?
The graded incremental assessment measures your body’s response (efficiency) to exercise through production of lactate in your blood. This provides specific and individual information that will eliminate any guesswork from your training by knowing the precise heart rate and power/pace that will allow YOU to monitor your training over time, and see the greatest performance improvements to achieve your goals.
Why Train With Heart Rate?
The energy systems within your muscle fibres are what make you go. Ultimately they determine how we perform at our chosen events - 5 K vs. Full Marathon for example. Effective training is all about targeting the set of muscle fibres that correspond to your individual event. Heart rate is the cheapest and easiest way we have to monitor which muscle fibres are being engaged (by intensity), and therefore, those who train with heart rate are able to train the correct set of muscle fibres more effectively and make greater improvements over time.
How Do I Find my Training Zones?
The only accurate way to determine your individual training zones (heart rate and pace for runners/power for cyclists) is to do a graded exercise assessment using blood lactate analysis. You can find out more about the assessments here.
Are formulas a good way of determining my heart rate zones?
Using formulas to determine heart rate zones is a better method than training by perceived exertion. But as with any method that involves guesswork, it will be right for some and wrong for others. You are not an estimating equation, but you are an individual, and your training should reflect that. One of the main drawbacks to predicting training zones through formulas is that they don’t take into account that as your fitness improves your heart rate ranges will change as well. Over the course of a training season it isn’t uncommon to see variation of 10-15% in zones by heart rate. Through regular and accurate assessment I can dial in your training zones at the correct time of your training season.
Why do I need a training plan?
If you are serious about achieving your goals, a properly developed training plan will provide the coaching, support and scientific knowledge you need while eliminating any guesswork from your training.
How will you monitor my training each week?
There are two main ways to track your training and ensure we’re seeing the improvements you want.
Firstly through your regular feedback I am able to review your sessions and ensure you’re hitting your prescribed targets. This can be done through one of many fitness tracking apps (Strava, Garmin Connect, Training Peaks, Map My Run, etc.) or through email and phone.
Secondly, with periodic re-assessments we are able to assess the changes in your physiological profile specific to the exact same blood lactate graded exercise assessment.
How long do training plans last?
Every plan is dependent on the individual and their requirements. All training plans are offered on a month-to-month basis (3 month minimum to start), but the longer you have to train effectively the greater the benefits that can be seen. 6-12 months is recommended to see significant changes.
Is a fitness assessment just for elite athletes, or those already involved in sport?
No. The key to success is setting the correct goals specific for the individual regardless of their starting level. Whether a complete beginner or seasoned veteran I will help you achieve your goals using a scientific approach.