Lab Rat

Given the new program (if I ever get to start it) covers quite a deal more in terms of running within targetted HR zones I thought it was time to go and do another maximal HR test to be able to use actual figures rather than theoretical ones.

Despite the glute and foot soreness I still wanted to do this session. This is conducted by Sydney Uni ate their Cumberland Campus, I did it once previously back in early 2003 when I was just starting to run again. The testing involves 2 components, both on a treadmill and both involve wearing a scuba style mouthpiece through which you breathe and all the exhaled gases get collected in large plastic bags for later analysis.

1. The first test is used to measure oxygen consumption vs heart rate vs running speed. This involved running for 6 minute periods at set speeds, ie 10,11,12,13 km/hr. For the last minute at each of these speeds they measured the gases used and also recorded the heart rate figures throughout.

2. After a short cool down and stretch it is back on the treadmill wearing the mask again for the maximal test. This involves running at 12km/hr (5 min/km pace). Every minute the treadmill increases in slope by 2%. The concept is simple you keep running until you can't run anymore! When you think you can only run for another minute you signal them and they take another sample of gases exhaled. I got up to over 7 minutes which was then 5 min/km up a 14% grade!! At this point they take the HR reading which is considered your actual maximum heart rate. He was pretty impressed as I actually sat on the max HR for about 20 seconds before stopping!

So the results:
VO2 max figure was 65.3, which is "good" for a runner. Top runners usually have figures of between 60-80. For the general population in my age bracket this figure is in the top 1% of the population.

Running economy was 240 which is also "good". Typical range for runners is 250-180, lower being better.

Max HR was 191

Fat oxidation rate - they can now analyse the expired gases and determine my optimum VO2 and thus heart rate to burn fat rather than use glycogen/carbohyrdate. For me this was 67% of my max which translates to around 11km/hr (5:30 min/km).

All in all worthwhile and will be much more useful when I translate back into my HR monitor and training program.