This test has been developed by the Polish physiologist Jerzy Zoladz. By
means of the maximum
heart rate there are 5 training areas: your maximum
heart rate -50, -40, -30, -20, and -10 heart rate.
Using the Zoladztest can
be also well examined which heart rate area(s) after a training period be
improved or possibly declined; the run distance in the concerning block has
become larger/smaller.
Necessaries 
For the implementation of the test is necessary: a running
track (or a piece road that is measured
well), a heart rate monitor and
possibly a helper who notes the run distances.
How
Do a warming-up of about 20 minutes. Hereafter the test starts. Run 5
time 6 minutes in an
even speed. The first you run 50 heart rate under your
maximum heart rate (very quiet speed),
the second 40 heart rate (normal
speed), the third 30 (again what rapidly), the fourth 20
(around the anaerobic threshold)
and finally the last 10 battles (fast speed above anaerobic threshold).
Take
between the serials a walking pause of 2 minutes and note the run distance.
Try maximum
two heart rate deviate.
Working out
After filling in table mentioned below you have per training type
an overview of the heart rate area
and thereby the belonging running speed (in mile/h and km/h). Also are given
the times per 400m,
1000m and 1 mile for the one which train on a running track.
|
