• Sonic Fitness RPT Workout Challenge

Indoor Cyclist, Runners , Runners, Rowers, Paddlers:

What is your current state of Fitness? What are your Threshold Training Points?

Here is a Great Workout Challenge!

Here is what you will need:

On a Indoor Bike with POWER readout, Treadmill with Speed (MPH), indoor Rowing/Paddling with (Kilo Pace)
Heart Monitor that can be downloaded and analysed or
iQniter Cardio Training System hooked up and running. The beauty of the iQniter Cardio Training System is you could do this test in a group as large as 72 riders, runners, rowers or paddlers.

Here is the Workout/ Fitness Test:

Warm Up very good, gradual accelerations relax and repeat increasing intensity each time.
Stage #1: is a 4- Minute Time Trial (ALL OUT MAX) Run, Ride, Row or Paddle as fast as you and record your average Pace, Speed, or Power. This is your Current Max Capacity or Reference Point. If you truly did your 100% best, we will have seen your Max Heart Rate and we must assume you achieved your Max Vo2.
Full Recovery, keep moving until you are ready for Stage 2, we want full recovery.
Stage #2: 4-Minutes as fast as you, as much Power, Speed or Pace as you can produce, but you cannot exceed 70%mhr. Our objective is to discover your 4-Min Max Performance @ 70%mhr-the upper limit of Metabolic-Level #1- Free Fatty Acid Utilization (FFA)
Full Recovery, keep moving until you are ready for Stage 3, we want full recovery.
Stage #3: 4-Minutes as fast as you, as much Power, Speed or Pace as you can produce, but you cannot exceed 80%mhr. Our objective is to discover your 4-Min Max Performance @ 80%mhr-the upper limit of Metabolic-Level #2- Aerobic Threshold.
Full Recovery, keep moving until you are ready for Stage 4, we want full recovery.
Stage #4: 4-Minutes as fast as you, as much Power, Speed or Pace as you can produce, but you cannot exceed 85%%mhr. Our objective is to discover your 4-Min Max Performance @ 85%mhr-the upper limit of Metabolic-Level #3- Anaerobic Threshold.
Full Recovery, keep moving until you are ready for Stage 5, we want full recovery.
Stage #5: 4-Minutes as fast as you, as much Power, Speed or Pace as you can produce, but you cannot exceed 88%mhr. Our objective is to discover your 4-Min Max Performance @ 88%mhr-Metabolic-Level #4- Lactate Threshold.
Warm- down and Make Sure Your Record your Average Power, Pace or Speed for each Stage!

Remember: Your current fitness comes down to How Much of your Max Vo2 you can access at Sub Maximal Levels. The greater your access to your Max Performance at Metabolic Levels 1-4 the fitter you are!

Examples:

2- Pro Cyclist do the 4-Minute Test, each rider produces an Average Max Wattage output of 500watts! Which one is fitter?
2-Olympic 5,000 meter runners run a 4-Minute Test and each runner produces an Average Speed of 15mph (4-min mile), which one is fitter?

The answer to both questions is the same:

Which one can access the greatest % of Max during the longer race. It is called Fractionalization. If Rider #1 can access 88% of his 500-watt max at 88% MHR he will be riding at 440 watts if Rider #2 can only access 85% of his 500 -watt max at 88% MHR he will be riding at only 425watts, he would get Dropped! Same with running the 5,000 the fittest athletes can access the greatest percentage of MAX SPEED at each Metabolic Level.

Conclusion:

I have tested 100’s of clients and those in poor fitness will only be 60%-70% of Max Speed at each Metabolic Level, while those who are fit will be at 80-90% and still Elite Athletes will often be over 100% of Max speed at each of the Sub Max Level. Meaning if the Max Power is 400 watts@ Max Heart Rate (Vo2max), they should be able to perform 320 Watts (80% of 400) at 80% of MHR, most can produce more, such as 340 watts at 80% or (106% of Max Speed). The Higher the better!

How did you Score? Enter you numbers here: http://sonic-fitness.com/rpt_test.html

Future Fitness -Improve Performance:

Do this workout 1 time per week for 12 weeks along with your complete program and you will see amazing increases in perfomance as well as massive improvements to your Metabolic Cost of Performance. You will improve your over all state of Health and Wellness.

Take the Guesswork out of your Training:

You will also Identify/Pinpoint 5-Training Loads, Pace, Speed Power at each Cardiac Output. You will alleviate Over-Training and Under-Training. This is Reference Point Training (RPT) this is the Highest and Best Use of your Training time.

tim@sonic-fitness.com