Endurance test methods

Graphic 1: Determination of the maximum heart rate (red arrows - fast running distance, black arrows - easy running distance, whereby the first two laps are completely easy). It should be run at the level of the outer lines. Graphic 2: Determination of the individual threshold and running distances in meters and time (the distances between the marking cones are 25 meters from each other, which corresponds to a total distance of 200 meters).

Prof. Dr. Elmar Wienecke from SALUTO Gesellschaft für Sport und Gesundheit mbH developed a test procedure for the importance and measurement of endurance performance at the international trainer congresses in 2007 in Nuremberg and 2010 in Düsseldorf. It presents an alternative to the test method with lactate measurement. The possibility is presented to measure or assess the endurance of the players according to pulse frequencies / heartbeat. The maximum heart rate (HR) has to be determined and on the basis of this the players can be controlled in terms of training and exercise in a predetermined time based on the heartbeat with a pulse monitor or the running distance. If no heart rate monitors are available, the player can determine the running speed in time and distance based on the heart rate table and the pace table. Training levels according to Wienecke in the endurance test: - 70% of the maximum heart rate - regenerative - 80 - 85% of the maximum heart rate - extensive endurance training / GAT 1 - 90% of the maximum heart rate - intensive endurance training / GAT 2 - individual threshold speed levels in seconds according to Wienecke : 2.50 meters / sec 20 s / 50m 40 s / 100m 80 s / 200m 160s / 400m 1000 meters / 6: 40 minutes 2.56 meters / sec 19.5 s / m 1000 meters / 6: 30 minutes 2, 63 meters / sec 19 s / 50m 1000 meters / 6: 20 minutes 2.70 meters / sec 18.5 s / 50m 1000 meters / 6: 10 minutes 2.78 meters / sec 18 s / 50m 1000 meters / 6: 00 Minutes 2.86 meters / sec 17.5 s / 50m 1000 meters / 5: 50 minutes 2.94 meters / sec 17 s / 50m 34 s / 100m 68 s / 200m 136 s / 400m 1000 meters / 5: 40 minutes 3 , 03 meters / sec 16.5 s / 50m 1000 meters / 5: 30 minutes 3.13 meters / sec 16 s / 50m 1000 meters / 5: 20 minutes 3.23 meters / sec 15.5 s / 50m 1000 meters / 5:10 minutes 3.33 meters / sec 15 s / 50m 30 s / 100m 60 s / 200m 120 s / 400m 1000 meters / 5: 00 minutes 3.45 meters / sec 14.5 s / 50m 1000 meters / 4: 50 minutes 3 , 57 meters / sec 14 s / 50m 1000 meters / 4: 40 minutes 3.70 meters / sec 13.5 s / 50m 1000 meters / 4: 30 minutes 3.85 meters / sec 13 s / 50m 26 s / 100m 52 s / 200m 104 s / 400m 1000 meters / 4: 20 minutes 4.00 meters / sec 12.5 s / 50m 1000 meters / 4: 10 minutes 4.17 meters / sec 12 s / 50m 24 s / 100m 48 s / 200m 96 s / 400m 1000 meters / 4.00 minutes 4.35 meters / sec 11.5 s / 50m 1000 meters / 3.50 minutes 4.55 meters / sec 11 s / 50m 22 s / 100m 44 s / 200m 88 s / 400m 1000 meters / 3.40 minutes 4.76 meters / sec 10.5 s / 50m 1000 meters / 3.30 minutes 5.00 meters / sec 10 s / 50m 1000 meters / 3.20 minutes 5.26 meters / sec 9.5 s / 50m 1000 meters / 3.10 minutes 5.55 meters / sec 9 s / 50m 1000 meters / 3.00 minutes 5.88 meters / sec 8.5 s / 50m 1000 meters / 2.50 Minutes The list gives an overview of the speed and the resulting time specification for the individual sections. Example: A player's maximum heart rate was 190. This would mean the following training division: 100% - max. HR 190 pulse 90% - GAT 2 - 171 pulse 80-85% - GAT 1 - 152-162 pulse 70% - regeneration - 133 pulse test 1: Determination of the maximum heart rate There are several methods to determine the maximum heart rate. Adequate activation (at least 10 minutes) should be started before each variant. Measure the pulse immediately after the maximum running load. This represents the maximum heart rate. The maximum heart rate is determined with a heart rate monitor (alternatively: feel the pulse on the neck with your fingers. Count for 10 seconds and multiply the result by six results in the maximum heart rate / minute - although the information is not exact Variant 1 (see graphic 1): 1. The player (s) activate themselves 10 minutes 2. Intermittent runs around the soccer field a) Trot two rounds loosely b) The long side increase run (80-85%), the short side trot easily. A total of three rounds. c) Sprint the long side to the maximum, trot the short side loosely. A total of one lap. Record the pulse rate immediately after the last sprint. Variant 2: Interval over a three to four kilometer route. The first 800 meters increased speed, 400 meters easy trot and the second 800 meters increased again. Trot again 400 meters. 600 meters 80-85% of the performance and finally the last 400 meters run at full power. Variant 3: It is also possible to gradually increase the performance at intervals. It is run for 3 minutes and there is a one minute break in which you can trot easily. After each easy trot, the speed is increased by approx. 5 sec / km until no further increase is possible. Variant 4: After activation, you run three times for 3 minutes each at an increased pace. In between, trot for 2 minutes. The first three minutes run leisurely, the second so that you are almost out of breath and the third three minutes run full. Variant 5: A 12 minute run (also called Cooper test) by trying to run as far as possible (greatest possible distance). The last Give everything again for 30-60 seconds. There should be a gap of 24 hours between Test 1 to determine the maximum heart rate and Test 2 to determine the running speeds. Test 2: Determining the running speeds (see graphic 2) This is done on a 200 meter course. Marking cones are set up every 25 meters and the trainer can check whether the players are at the correct running pace by setting a time control. Every 25, 50, 100 or 200 meters, players are told the average time they have to run. The run goes over a maximum of 6000 meters. The pulse is measured every 1000 meters. The running speed is increased after each measurement. After 6000 meters, the maximum heart rate can be determined. The respective pulse frequencies of the players should be noted or, if possible, the transmission signal of the pulse monitor should be collected and saved on a laptop. If a player reaches or exceeds his maximum heart rate after 4800 meters or a shorter distance, he ends the run. Example: A maximum heart rate of 190 was determined for a player. The player had the following heart rates after every 1000 meters at the following running speeds: 1st level: 2.50 m / s - 133 2nd level: 2.94 m / s - 145 3rd level: 3.33 m / s - 163 4 Level: 3.85 m / s - 175 5th level: 4.17 m / s - 182 This would mean the following determination of the running distances in time for the training schedule: 163 HR - 3.33 m / s 171 HR - 3, 49 m / s (3.33 x 171: 163 = 3.49 m / s) 3.49 meters - 1 second 50 meters - 14.33 seconds (50: 3.49 = 14.3266 seconds) 90% - 1000 Meters - 4:47 minutes (1000: 50 = 20 x 14.3266 = 286.532 sec / 4.47 min) 85% - 1000 meters - 5:02 minutes (3.33 x 162: 163 = 3.31 m / s - 1000 meters: 3.31 m / s = 302 s - 1000 meters / 5: 02 minutes) 80% - 1000 meters - 5:25 minutes (2.94 x 152: 145 = 3.08 m / s - 1000 meters : 3.11 m / s = 324.7 s - 1000 meters / 5: 25 minutes) 70% - 1000 meters - 6:40 minutes (2.5 m / s -1000 meters / 6: 40 minutes) 100% - Max. HF - 190 pulse 90% - GAT 2 - 171 pulse / 4: 47 min / km 80-85% - GAT 1 - 152-162 pulse / 5: 02-5: 25 per km 70% - regeneration - 133 pulse / 6 : 40 min per km The individual aerobic-anaerobic threshold of the player in this case example is 3.49 m / s. This means a 1000 meter time of 4:47 minutes and a 50 meter time of 14.33 seconds.