Self-Assessment #2
There are two basic self-assessments that you will perform each week, alternating between them. Last week you completed the first one: Endurance Self-Assessment. Today, you will complete the Speed/Recovery self-assessment.
Description: This self-assessment measures your heart's ability to recover to 70% of its maximum heart rate in a specific amount of time. Intervals are based on a ratio of hard and easy efforts so keep the ratio 1:1 with one hard effort to 1 easy effort. The faster your heart rate drops, the fitter you are. In general, in one minute of rest your heart rate should recover 30-60 bpm. If your heart rate recovers less than 15 beats in one minute, email us for further information.
Procedures:
1. Choose your favorite cardiovascular sports activity (examples: bicycling, walking, running, etc.).
2. Warm up adequately.
3. Check that your heart rate monitor is working and that you know how to use the stop watch function on your wristwatch or your monitor.
4. Start your watch and increase your speed until you reach 80%-90% of your maximum heart rate and sustain that for a total time of 2 minutes.
5. Slow, then stop, relax, and watch your heart rate drop.
6. At the end of one-minute of rest, again increase for a total of 2 minutes your speed until you reach the same 80%-90% of your maximum heart rate and hold that heart rate number until you reach two minutes total elapsed time.
7. Repeat step # 5 above.
8. Repeat these steps until you have complete 3-5 stress-recovery intervals.
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 training log and use if for comparison with future Speed/Recovery Self-Assessments.
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