Racer X Virtual Trainer

Hey Coach,
Thanks for this awesome service.
To clarify, when doing the running LTHR Test, it's warm up and then 30 min all out, not warm up for 10 and then 20 full on, correct?
I assume this test is valid on a treadmill?

Thanks again

Warm up for 10, 11, 14, 18, 20, etc. minutes, it really doesn't matter. Just make sure you are warmed up. It does not have to be exactly 10 minutes. Could be longer, could be shorter. I normally run for a while until I "feel" warmed up (usually 8-10 minutes), then I stop and stretch for a few minutes. Then I start to run again for a minute or two THEN I start my workout. The most important thing for the test is a good 20-minute all out effort AFTER you warm up. The warm-up does NOT count as part of the 20.

Yes, you can do the test on a treadmill.

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

The actual test IS 30 minutes. The warm up IS NOT part of this 30 minutes. You are only taking data the last 20 minutes of this 30 minute test.

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Coach Seiji
www.coachseiji.com

ohhhh, I may have screwed this up. For my test, I started to row until my heart rate came up (maybe a minute or two) and then hit start to record my heart rate. I was trying to NOT record the low heart rates in the beginning. I guess I didn't explain this very well.

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Tim Crytser
Your Virtual Trainer
www.racerxVT.com

No, you didn't screw up I don't think. DO NOT record HR when warming up. DO NOT record HR when doing the first 10 minutes of the test where you should be going ALL OUT. Record only the last 20 minutes while you are PINNED.

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Coach Seiji
www.coachseiji.com

But just to clarify, when you are doing the rowing test, you can't go all out for 10 minutes and then record 8 minutes. That would be an 18 minute test. So for rowing, start out for two minutes all out and THEN hit record. Total test time would be 10 minutes.

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

I started my hr monitor at the same time as I started the 8 min sprints. Should I do the test again?
I got 168 170 168 with a max of 184 each time

No you did it correctly for the rowing test, you record the 3 x 8 minute tests separately. The only part you don't record is the warm up. The rowing test is different because of the increased total muscle mass used, it's much higher than cycling or running so your body doesn't need such a strong stimulus to cause the maximal aerobic cardiac output that you are trying to achieve.

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Coach Seiji
www.coachseiji.com