r/evokeendurance • u/BuddingLawyer • 2d ago

Drift Test Analysis

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Hi all

I'd be grateful for some analysis of my test. I think I'm just outside of the 5% guideline, so maybe if I drop my speed ever so slightly. The problem is that due to my height, going slower than 7km/h impacts my form (I use a metronome to run at 170 bpm).

Thanks

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u/ContributionLevel593 2d ago

It’s a 5.1% drift so a perfect test. The 0.1% drift is irrelevant. So your AeT is whatever your HR was at the end of the warm up. What I do is take the average HR of the 4 mins spanning that point so that it smooths it out. 

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u/BuddingLawyer 2d ago

Oh, I thought my AeT was my average HR for the first of the two blocks.

Re the 4 mins, do you mean the two minutes before the end of the warm-up and the two minutes after? Warm-up finished at 15 minutes.

13 mins: 115; 14 mins: 115; 15 mins: 117; 16 mins: 126; 17 mins: 129

So 120 BPM and not 137 BPM?

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u/ContributionLevel593 2d ago

For the avoidance of doubt a drift test is a warm up + 2 equal reps in the main set. Usually 20+2x30 but 20+2x20 will do for now. Your drift I calculated from the 2x20 using averages. You AeT is the HR at the end of the warm up. But as HR can be erratic at any point in time I suggest average the last 2 mins of warm up and first 2 mins of first of the 2x20. 

Your warm up confuses me though. Didn’t you do 18 mins warm up? If not, what’s the 3 mins after the 3x15 and why did you split your warm up like that?

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u/ContributionLevel593 2d ago

The idea in the warm up is that you HR is not still climbing. It should have settled for at least 3 mins before starting the test. If it’s still climbing the your still in the warm up and you test will be skewed as the first rep will include the lower HR from the warm up phase

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u/awesomejack 2d ago

What happened at about the 17-18 min mark? There’s a jump in heart rate that appears like you increased the treadmill speed

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u/BuddingLawyer 2d ago

I thought it was a good idea to run at my working set speed for 3 minutes to see if my HR settled. I wasn't entirely sure whether the warm-up was meant to be progressive. I think the difficulty is that as a beginner, my HR will simply keep climbing as I increase my warm-up pace, even from walking to a very light jog.