Calculate your training paces and heart rate zones.
Get your potential predicted race times.
When you look at your training program, have you ever wondered what the best power or heart rate zone would be for each training session?
As no two athletes are the same, you could benefit greatly from individualising your pace or heart rate zones.
What are your individual training zones?
The 5km TT Run test can help you calculate your optimal running training zones so that you get the most out of each training session.
The 5km TT Run test is a widely used method for determining an individual’s running performance and endurance.
This test provides valuable information that can be used to track fitness levels, set training goals, and monitor progress over time.
The benefits of the 5km TT run test are numerous:
The 5km Run TT is a simple field test used to determine your Threshold Heart Rate and Pace.
From these two numbers, your individual training zones can be calculated.
You should complete the TT on as flat a course as possible to which you have unrestricted access. This is important for when you perform the re-tests so that accurate comparisons can be made.
The equipment list for your test
The protocol for the 5km TT run test is also relatively simple.
Athletes should be well-rested and properly warmed up before starting the test.
Athletes should wear the appropriate running shoes and clothing.
Athletes should run at their maximum effort throughout the test, and they should be provided with water and a cool-down period after completing the run.
The methodology for the 5km TT run test is relatively straightforward.
Athletes begin the run at a starting line and stop the clock when they cross the finish line.
The 5km TT should be completed on a flat, measured course, and athletes should be given a clear indication of the start and finish lines.
8 minutes easy pace
5 minutes medium pace
3 minutes medium-hard pace
30 secs “Strides” (start at a slow pace, build up to fast – not a sprint – pace), followed by a 1 min Walk
*repeat 4 times
MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)
LD: (Loosen Down)
10 minutes easy jog
10 minutes of easy stretching
*record your Total time for the TT
**record your average heart rate for the TT
***record your split time and heart rate at every kilometre
Upon completing the 5km TT Run test, submit the data requested in the form above.
You will receive your individualised training zones via email within minutes.
Z1 – Warm-Up and Loosen-Down Zones
Z2 – Aerobic Endurance Zone
Z3 – Muscular Endurance Zone
Z4 – Threshold Zone
Z5a – Anaerobic Endurance Zone
Z5b – Speed Work
Z5c – Force
In conclusion, the 5km time trial run test is a useful tool for assessing cardiovascular fitness and endurance in runners.
It provides an objective measure of cardiovascular fitness and can be used to calculate individualised training zones.
The methodology and protocol for the test are straightforward.
Overall, the 5km TT run test is an effective method for measuring cardiovascular fitness and endurance for runners.