Train With Eric

FITNESS TESTING

Athlete

First Name

Last Name

Swim Test Protocol:

Warm-up:

10 to 15 minutes at an easy pace with 4-5 x 30-60 second accelerations at a fast pace.

Test:

Swim as fast as you can for 500 meters or yards.

Swim Results:

Date of Test

500

Time

Bike Test Protocol:

Warm-up:

Ride 2 X 8 minute efforts as hard as you can.

Test:

Use a flat course or an indoor trainer. Both 8 minute tests MUST be done in the same direction, from the same starting point.

Ride 10 minutes very easy between each test for recovery.

Bike Results:

Date of Test

1^st 8 Min Test

Avg HR	Max HR	Dist (miles)	Avg MPH	AVG wattage

2^nd 8 Min Test

Avg HR	Max HR	Dist (miles)	Avg MPH	AVG wattage

Time

Run Test Protocol:

Use 400 meter track.

Warm-up:

20 - 30 minutes of easy running with 4-5 X 30-60 second accelerations at a fast pace.

Test:

Before starting your HR monitor stop watch, run one lap (400 meters) building your pace to test speed.

As you finish that lap, start your HR monitor stop watch and run as fast as you can for 6 minutes.

When you are finished, stop your HR monitor and estimate the distance you ran to the nearest 10-20 meters.

Run Results:

Date of Test

6 Minute Run Test

Avg HR	Max HR	Est Dist (to nearest 10-20 meters)