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2-Month Introduction to Heart Rate Training
Day 035 - Self test to gauge fitness
Endurance self-assessment. Maintain highest sustainable HR over a fixed distance in your favorite activity.Record highest av. HR, distance and time in your log. 
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Self-Assessment:
The reason to do a self-test weekly or bi-weekly is to measure whether you are getting fitter. Increasing your fitness will not only make you happier, it will keep you motivated. Motivation is key to staying on a training program and reaching your goals.
There are two basic self-assessments that you will complete. Alternate them each week. They measure two important components of fitness: endurance and speed/recovery. Both of these are essential as you train to improve your fitness. The tests will give you valuable feedback on the physiological and cardiovascular changes that are occurring.
--Endurance Self-Assessment: Highest Sustainable Heart Rate
Description:
Determine a fixed distance for the workout assessment. Using cycling as an example, use a 10K or 5-10 mile preferably flat road or trail. Warm-up adequately. Cycle at as high a heart rate as you can average for this distance. Measure what that heart rate number is by either observing it or storing it on your monitor. Measure the amount of time that elapses during this workout. Measure the distance that you traveled. You are getting fitter if one or both of your numbers--time and/or heart rate average--decreases.
Procedures:
1. Your goal is to maintain the highest heart rate you can for a fixed distance (in running this might be a distance of 1 or 2 miles/kilometers).
2. Keep your heart rate and pace constant.
3. Warm up adequately
4. Start the workout when you are ready by starting your stopwatch or timing device.
5. When you reach the finish line, record three pieces of information in your log;
Highest sustainable (average) heart rate.
Elapsed time
Distance covered
Workout: Complete the balance of your training workout today by continuing with the activity you are doing for the remaining amount of time. Record this workout in your ActiveRoute Exercise Journal and use it for comparison with future Endurance Self-Assessments.
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