prosze opinie na jego temat. Moze ktos go wykonywal? Co o nim sadziecie?Oto jak wyglada:
"A commonly used exertion test that you can carry out on your own is the athletic coach Benson's maximum exertion test. You should have a fairly good condition and be medically fit to carry out the test. You will also need some running experience and be capable of accurately estimating the speed at which you are able to run three kilometers.
//teraz podajemy swoj czas w jakim pobiegniemy 3 kilometry
//i zostaja wyznaczone czasy poszczegolnych okrazen
//ja podalem 12 minut
Choose a course or circuit of 400 meters. Carry out the text below in which you will run the 400 meter circuit 8 times.
Run the first round in 2.30 minutes
Run the second round in 2.15 minutes
Run the third round in 2 minutes
Run the fourth round in 1.45 minutes
Run the fifth and sixth round in 1.30 minutes
Run the seventh and eighth circuit as fast as you can.
Measure your heart rate every hundred meters during the last two circuits. It is important to know when your heart rate isn't increasing any more even though you might try to increase your speed. Stop when you notice your heart rate has stopped rising. You are now running at your maximum heart rate frequency.
This way you will simulate a maximum stress test that is normally conducted in a sport medical center.
It is possible that some fast runners need to adapt the protocol due to the fact that the required running speed increases too fast given the fifteen second steps."
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