Friday, April 19, 2013

Spin Class - LT & HR Testing

Lactate Threshold (LT) and Heart Rate (HR) Testing in Spin Class.

Why?  To determine my LT to choose which level power I will be working at in future Spin Class Sessions.  I have not done anything like this in over 4 years.  The last time I did a test it was VO2 Max, which is a much shorter test!

This is what it's all about:
• Warm-up for ~5-10 minutes including some short sprints
• Start your 60-minute test
--- Find a target power that you can maintain for 60 minutes (~80 RPMs)
--- Stay seated for full 60 minutes – can adjust and stretch as needed
--- Pace yourself so you have practically nothing left once you finish
--- Don’t surge off the start at a pace you can’t sustain
--- Instructor will note HR and Power every 5 minutes
• At the 10 minute mark, hit the “start” button on your HRM
--- This will capture your average HR over the last 50 minutes
--- Try to maintain a somewhat constant cadence and power for the duration of test - you may need to slightly adjust your power and cadence (especially with < 10 minutes in the test) to ensure you finish with nothing left
• Finish the test to the best of your ability, cool down with 5-10 minutes of spinning and stretching

Your average HR for last 50 minutes of the test will be your Lactic Threshold Heart Rate (LTHR).  Your average Power for the full 60 minutes of the test will be your Functional Threshold Power (FTP).  See the attached document for more details and HR training zones.

LT: 125 AVG
Heart Rate AVG for last 50 minutes: 182 bpm

This was super tough.  I usually always get some kind of break when riding outside and in spin class.  This was also a mental exercise!  It was hard to keep the same pace, power, and cadance for 60 minutes.  I dug it out.  I did stop like 3x to stretch my legs.  I look forward to building on this result!

Ciao, B

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