Zoladz Test

Procedure

Form pairs and start with a good warm-up. Person 1 starts running and person 2 writes down how many laps are completed.

Person 1 starts at a pace at which the heart rate is 50 beats beneath the maximum heart rate. He or she does this for six minutes. The distance achieved is recorded. A two-minute walking break follows this. This process is repeated four times, the purpose of which is to increase the heart rate by ten beats each block.

Steps

1. Set up a course of ± 400 meters;
2. Start a warming up at low intensity. This takes about ten minutes
3. Start with the test and run for six minutes at a speed at which your heart rate is 50 beats beneath your maximum heart rate (very easy pace);
4. After six minutes, take a two-minute walking break;
5. Then start the second block. Run for six minutes at a speed at which your heart rate is 40 beats beneath your maximum heart rate (normal pace);
6. After six minutes, take a two-minute walking break;
7. Then start the third block. Run for six minutes at a speed at which your heart rate is 30 beats beneath your maximum heart rate (quick pace);
8. After six minutes, take a two-minute walking break;
9. Then start the fourth block. Run for six minutes at a speed at which your heart rate is 20 beats beneath your maximum heart rate (around the threshold).

Results

Write down how many meters you ran in the specific zones. You can use these results in the future to measure your progress.
By completing training sessions in all five zones, the running distance in each zone will improve. The goal is a linear relationship between the heart rate and distance. When the results are placed in a graph, a balanced athlete should be able to show a straight line. If this is not the case, a certain zone should be trained to resolve this. See the graph below for an example.

TIP: the completed distance in six minutes is easy to convert to a speed in km/h. You can do this by dividing the completed distance–in meters–by 100.