Endurance testing methods

Diagram 1: Determining the maximum heart rate (red arrows - fast running distance, black arrows - easy n running distance, with the first two laps entirely easy). Running should be along the sidelines. Diagram 2: Determining the individual threshold and running distances in metres and time (the marker cones n are spaced 25 metres apart, totaling a distance of 200 metres).

Prof. Dr. Elmar Wienecke of SALUTO Gesellschaft fuer Sport und Gesundheit mbH developed a testing method for measuring endurance performance at the international coaching congresses in 2007 in Nuremberg and 2010 in Duesseldorf. It presents an alternative to lactate-based testing. The method presents the possibility of measuring and evaluating player endurance based on pulse rate/heart rate. The maximum heart rate (HR) must be determined, and based on this, players can be managed in terms of training load using a heart rate monitor or running distance within a given time. If no heart rate monitors are available, the player's running speed in time and distance can be determined using the heart rate table and pace table. Training levels according to Wienecke in the endurance run test: - 70% of maximum heart rate - regenerative - 80-85% of maximum heart rate - extensive endurance training/GAT 1 - 90% of maximum heart rate - intensive endurance training/GAT 2 - individual threshold Speed levels in seconds according to Wienecke: 2.50 metres/sec 20 s/50m 40 s/100m 80 s/200m 160s/400m 1000 metres/6:40 minutes 2.56 metres/sec 19.5 s/m 1000 metres/6:30 minutes 2.63 metres/sec 19 s/50m 1000 metres/6:20 minutes 2.70 metres/sec 18.5 s/50m 1000 metres/6:10 minutes 2.78 metres/sec 18 s/50m 1000 metres/6:00 minutes 2.86 metres/sec 17.5 s/50m 1000 metres/5:50 minutes 2.94 metres/sec 17 s/50m 34 s/100m 68 s/200m 136 s/400m 1000 metres/5:40 minutes 3.03 metres/sec 16.5 s/50m 1000 metres/5:30 minutes 3.13 metres/sec 16 s/50m 1000 metres/5:20 minutes 3.23 metres/sec 15.5 s/50m 1000 metres/5:10 minutes 3.33 metres/sec 15 s/50m 30 s/100m 60 s/200m 120 s/400m 1000 metres/5:00 minutes 3.45 metres/sec 14.5 s/50m 1000 metres/4:50 minutes 3.57 metres/sec 14 s/50m 1000 metres/4:40 minutes 3.70 metres/sec 13.5 s/50m 1000 metres/4:30 minutes 3.85 metres/sec 13 s/50m 26 s/100m 52 s/200m 104 s/400m 1000 metres/4:20 minutes 4.00 metres/sec 12.5 s/50m 1000 metres/4:10 minutes 4.17 metres/sec 12 s/50m 24 s/100m 48 s/200m 96 s/400m 1000 metres/4:00 minutes 4.35 metres/sec 11.5 s/50m 1000 metres/3:50 minutes 4.55 metres/sec 11 s/50m 22 s/100m 44 s/200m 88 s/400m 1000 metres/3:40 minutes 4.76 metres/sec 10.5 s/50m 1000 metres/3:30 minutes 5.00 metres/sec 10 s/50m 1000 metres/3:20 minutes 5.26 metres/sec 9.5 s/50m 1000 metres/3:10 minutes 5.55 metres/sec 9 s/50m 1000 metres/3:00 minutes 5.88 metres/sec 8.5 s/50m 1000 metres/2:50 minutes The table provides an overview of the running speed and the resulting time targets for the individual segments. Example: A player's maximum heart rate was determined to be 190. This would mean the following training breakdown: 100% - max. HR 190 pulse 90% - GAT 2 - 171 pulse n80-85% - GAT 1 - 152-162 pulse n70% - Recovery - 133 pulsen Test 1: Determining the maximum heart rate There are several methods to determine the maximum heart rate. Before each variant, a sufficient warm-up (at least 10 minutes) should be completed. Measure the pulse immediately after maximum running effort. This represents the maximum heart rate. The maximum heart rate is determined using a heart rate monitor (Alternative: Feel the pulse at the neck with the fingers. Count for 10 seconds and multiply the result by six to get the maximum heart rate/minute -- though the readings are not precise.): Variant 1 (see Diagram 1): 1. The player(s) warm up for 10 minutes 2. Interval runs around the football field a) Two laps easy joggingb) Long side acceleration run (80-85%), short side easy jog. Three laps total. c) Long side maximum sprint, short side easy jog. One lap total. Measure the heart rate immediately after the last sprint. Variant 2: Interval run over a 3-4 kilometer course. Run the first 800 metres at an increased pace, 400 metres easy jog, and increase the pace again for the second 800 metres. Again 400 metres jog. 600 metres at 80-85% capacity, and finally the last 400 metres at full effort. Variant 3: A step-by-step build-up of performance in intervals is also possible. Run for 3 minutes with a 1-minute rest of easy jogging. After each easy jog, increase the speed by approximately 5 sec/km until no further increase is possible. Variant 4: After warm-up, run three times 3 minutes each at increasing pace. Between them, jog for 2 minutes. The first three minutes at a comfortable pace, the second three minutes almost out of breath, and the third three minutes at full effort. Variant 5: A 12-minute run (also known as the Cooper Test) in which the goal is to cover as much distance as possible. Give everything in the last 30-60 seconds. n There should be 24 hours between Test 1 (maximum heart rate) and Test 2 (running speeds). Test 2: Determining running speeds (see Diagram 2) This is done on a 200-metre course. Marker cones are placed every 25 metres, and the coach can verify by time checks whether players are maintaining the correct pace. Every 25, 50, 100, or 200 metres, the average time is communicated to the players. The run covers a maximum of 6000 metres. The heart rate is measured every 1000 metres. After each measurement, the running pace is increased. After 6000 metres, the maximum heart rate can thus be determined. The players' respective heart rates should be recorded, or if possible, the heart rate monitor signal captured via a laptop and saved. If a player reaches or exceeds their maximum heart rate after 4800 metres or less, they stop the run. Example: A player's maximum heart rate was determined to be 190. The player had the following heart rates after each 1000 metres at the following paces: 1st level: 2.50 m/s - 133 2nd level: 2.94 m/s - 145 3rd level: 3.33 m/s - 163 4th level: 3.85 m/s - 175 5th level: 4.17 m/s - 182n This would mean the following determination of running distances in time for the training breakdown: 163 HR - 3.33 m/s 171 HR - 3.49 m/s (3.33 x 171 : 163 = 3.49 m/s) 3.49 metres - 1 second 50 metres - 14.33 seconds (50 : 3.49 = 14.3266 seconds) 90% - 1000 metres - 4:47 minutes (1000 : 50 = 20 x 14.3266 = 286.532 sec/4.47 min) 85% - 1000 metres - 5:02 minutes (3.33 x 162 : 163 = 3.31 m/s - 1000 metres : 3.31 m/s =n 302 s - 1000 metres/5:02 minutes) 80% - 1000 metres - 5:25 minutes (2.94 x 152 : 145 = 3.08 m/s - 1000 metres : 3.11 m/s = n 324.7 s - 1000 metres/5:25 minutes) 70% - 1000 metres - 6:40 minutes (2.5 m/s - 1000 metres/6:40 minutes) 100% - max. HR - 190 pulse 90% - GAT 2 - 171 pulse/4:47 min/km n80-85% - GAT 1 - 152-162 pulse/5:02-5:25 per km n70% - Recovery - 133 pulse/6:40 min per km The individual aerobic-anaerobic threshold of the player in this example is 3.49 m/s. This means a 1000-metre time of 4:47 minutes and a 50-metre time of 14.33 seconds.