Anyone who would like to attempt this test should first consult a medical practitioner.
Find somewhere which will allow you to run for approx 5mins on the flat and finish with a hill.
The Test:
Do a good warm up for approximately 15-20mins including some 100m accelerations. Have a short rest then begin the test.
Start running at a strong pace and continue to build pace for 5mins on the flat. When you are getting close to the hill you should be reaching you maximum speed and when you hit the hill go as hard as you can until you feel yourself slowing (most athletes will only get 50-200m up the hill). Keep an eye on your heart rate monitor if it doesn't have a memory - the max heart rate is obviously the highest reading you register.
To Set your training zones click here
