INCURABLE DATA GEEK

Thanks!
I use mini-tests that I think are (i) good proxies for half-Ironman distance race performance and (ii) also quick and easy to perform without messing up with the actual work outs.
E.g. research shows that 10K running performance is one of the best proxies for Marathon performance. But running an all-out 10K is not very practical every week.
These are the ones I use most often:
- Run: After a quick warmup, run 10mins at strong half-marathon pace (on treadmill), measure HR and Perceived effort (1-10) average during the last minute. HR and PE should go down over time. And this can be just a warmup before a hard interval set.
- Bike: 15mins at constant half-ironman or slightly slower pace, HR & PE during the last minute. Same as above. This is obviously easier if you have a computrainer or powermeter so you can set the power constant for each test. But you could do this into a gradual 15min uphill where there’s little wind and aim for the same effort (or time). Again, this is a good warmup before the actual interval set.
- Swim: I typically do 5*200yds with 10s rest and measure time.

These are all tests that I can do even several times a week without affecting my actual training (Except the swim could be almost one of my swim workouts…).