Fitness testing is very important to help you determine if your training program is going in the right direction. If you are achieving the goals that you set yourself at the start of your triathlon journey.

The best way to check on this, is to do a test before the start of your program, and then do one on a fortnight/monthly basis, or what ever cycle programme you are using. You can check on your improvements and it will help you to keep motivated.

There are lots of fitness testing equipment and gadgets on the market. Before you go and spend your hard earned cash, let your body do the talking in the beginning. Always learn to understand your body, as you get fitter you can invest on various equipment and gadgets.

I like to give my athletes:

400m Swim Test:

Swim 16 lengths of a 25m pool.

This is the test that every athlete finds the most daunting.
Being technically correct is the key in this test.
During this test, as well as recording the time, I will complete an analysis of their swimming stroke.
I would also take a video of them swimming, so that I can give evidence of their stroke. What we think we are executing is not always what we are doing. Video Analysis is vital to your pathway of success. [See Swimming Section]

12min Run Test:

Warm up first with a light jog, followed by a few running drills to stretch out the associated muscles.

Run around a 400m track as many times as you can in 12mins.
Record the distance.
The further you can run, the fitter you are.
You can use this information and compare next time you do it.

This test can be used no matter what ability you are. If you are completely new to triathlon, this would be your base fitness starting level.

I also use this for my more experienced athletes, using a Heart Rate Monitor. I can use this information to set their Training Heart Rate levels.

10mile Time Trial:

The Athlete will ride their bike as fast as they can, over a given distance against the clock.

This can be the ultimate challenge for any athlete. There is nowhere to hide and it hurts from start to finish.
Whatever time you do, I find that this test will leave most athletes feeling that they could have gone faster.
I hold time trials weekly, and have seen incredible bike time improvements.
If you are serious about getting fitter and faster on this discipline of triathlon, then is this is the test for you.
This session teaches you biking skills as well as being able to pace yourself correctly from the start to the finish.
I can also measure my athletes maximum Heart Rate Levels.

Each of these tests will be carried out throughout all my athletes training programmes.