Turn your maximal aerobic speed time trial into critical speed paces

Get your starting point for aerobic deposits that fuel repeat and recover capacity.

Input

Select Test Type:

Distance covered in 6 minutes (meters):

Results

We'll convert it to Critical Speed the pace that builds:

Aerobic fitness,
Capacity for high intensity, and
Recovery between efforts.

Critical speed training targets you should be teaching,

(for those that want best execution, consistently)

• 5-6/10 perceived effort

• 83-87% max heart rate

• Blood lactate 2.8-3.5 mmol.

• Stable breathing (you can say a few words)

• Recover immediately in rest (not… pic.twitter.com/LhZyJsIHTV
— Gareth Sandford (@Gareth_Sandford) June 27, 2023

Liverpool ⚽ Pre-season fitness test - 6 minute run.

Why 6 minutes?

6 minutes is approximately the duration you can maintain at VO2max intensity.

The pace you sustain for this period can be confidently used to prescribe your Maximum Aerobic Speed (MAS).

From your MAS pace,… pic.twitter.com/zgA56WyQlr
— Gareth Sandford (@Gareth_Sandford) July 5, 2024