For: Runners, Multisport.
Time: 40 minutes.
Description: A run where you monitor your speed and intensity over a set time. This is a good workout for checking the progress in your level of fitness.
Equipment needed: Running Attire.
A time trial is like a controlled race. You want to hold a steady pace over a set period of time, 20 minutes in this case. Time trials are an objective measure of your progress. If you monitor your heart rate and pace, you’ll be able to repeat the effort and check your progress. For example, you may find that after six weeks of exercise you are able to go farther at the same heart rate than you did when you started.
One of the keys to a good time trial effort is establishing a proper pace. Don’t blast off in a near sprint, then hang on for dear life for the last 19 minutes. You should run at a pace that you can maintain for the duration of the time trial, which is usually about 85% of your maximum heart rate or at an RPE (rate of perceived exertion) of 6 to 7 out of 10. The ideal pace won’t be easy, but you will develop confidence in that you can run hard for a while.
The workout:
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The standard 10 to 15 minute warm-up, gradually increasing your pace.
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20 minute time trial, monitor your heart rate, and record how far you went.
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Cool-down with an easy jog/walk for 10 minutes. Include some stretching of your hamstrings, low back, calves, and quads.
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