how to do the hr test?

How to do the HR test

This test is really simple to do. Just follow these instructions and you can’t go wrong.

What do I need?

Heart rate monitor that records and saves your heart rate

A treadmill of gym quality level or better. Make sure to use the same treadmill for all test runs.

A pair of Airia 1.5 and another shoe of comparable weight. Remember to use same reference shoe for all reference runs.

Some preparations.

Use the table below to calculate your test pace.

Current best 10km Testpace min/km Testpace km/hr Testpace miles/hr
under 30 min 3:35 – 3:50 16.7 – 15.7 10.4 – 9.7
30 – 35 min 3:50 – 4:10 15.7 – 14.4 9.7 – 8.9
35-40 min 4:10 – 4:30 14.4 – 13.3 8.9 – 8.3
40-45 min 4:30 – 4:50 13.3 – 12.4 8.3 – 7.7
45-50 min 4:50 – 5:10 12.4 – 11.6 7.7 – 7.2
50-55 min 5:10 – 5:30 11.6 – 10.9 7.2 – 6.8
55-60 min 5:30 – 6:20 10.9 – 9,7 6,8 – 6,0

Example: A current best 10k pace of around 48 minutes will place you under the second row. If your treadmill is marked in miles/hr then chose a speed between 10.4 and 9.7 miles / hour.

The calculated test speed is a recommendation. It should make you tired after 30 minutes of running and the heart rate should be increasing a little bit all the time and reach somewhere between 75-95% of your maximum heart rate. If you are very used to this type of effort on a treadmill then adjust the test pace accordingly. If you have doubts that you’ll be able to complete a 30 minute run on the suggested pace then absolutely choose a slightly slower one.

The test relies on your heart rate to rise during the test. Minimum difference of heart rate after 3 minutes compared to heart rate at 30 minutes is 4 %. If your heart rate at the end of the test is 165 bpm then your heart rate at 3 minutes must have been at most 158 bpm (165/1.04) for the test to be valid.

Write down your selected pace since it is absolutely critical that you use the same test pace for all tests. It is also a good idea to decide on and write down your warm up pace since it is important to have the same warm up pace for each test.

The Test Procedure

First of all, make sure that you are ready for a 40 minute hard run session. Then:

  1. Flip a coin to pick which pair of shoes you will test first.
  2. Put on the test shoes.
  3. Put on your heart rate monitor and start recording.
  4. Warm up on the treadmill for 10 minutes at your chosen warm up pace. Use same warm up pace and time for all tests.
  5. Step off the treadmill.
  6. Stop the recording on the heart rate monitor and verify that it is working properly. Save or discard the warm up run recording.
  7. Prepare the Heart Rate monitor for the test. Don’t start the recording on heart rate monitor just yet.
  8. While running on the treadmill, raise the speed of the treadmill to the your selected test speed.
  9. When running on the test pace start the recording on your heart rate monitor.
  10. Run on the treadmill for the full duration of the test which is 30 minutes.
  11. After 30 minutes stop the recording on the heart rate monitor (the recorded data have to be at least 30 minutes). The test is now over.
  12. Lower the speed on the treadmill to a comfortable pace.
  13. Cool down on the treadmill for a couple of minutes.
  14. Now you are ready to add the heart rate file to our database. Download the file from your watch/watch website and upload it to the Airia HR Test website.

2-5 days later repeat the test with the other pair of shoes. In total you will need to complete at least 4 test runs (2 in Airia and 2 in the same reference shoe). The more runs you do in each pair of shoe the more accurate will the results reflect your personal heart rate difference between the shoes you test.

Upload your results under My Page on this site, this is the page where you can administrate your personal data. There you also will be able to compare your personal results from doing the test with different shoes.

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