Subject

• 31 years old, female, healthy
• Body mass 125.6 lbs, body height 5.64 ft

• Running since 2,5 years, formerly gymnastics
• 10K-race 10 months before: 54:21 min
• Planned to take part to a city-marathon in 8 weeks after exercise testing
• About 40 miles average trainig mileage per week
• Heart-rate with easy long jogs (green zone): ~ 145-155 bpm
• Heart-rate with speed endurance runs (orange zone): ~ 165-172 bpm
• No former exercise test results

Issues to the exercise test

• Are the training intensities effective?
• How's the specific endurance performance?
• Where is the current race prediction for marathon running?

Exercise testing protocol

• Multi-stage-test on the treadmill with lactate measurements
• Step duration 3 minutes
• First stage starting at 6 km/h, increment by 2 km/h with each stage

Exercise testing results

Original report from Ergonizer (pdf)

Exerpt

• Maximal work rate: 14 km/h for 1:21 min
• Endurance performance: 67th percentile compared to the same age group and gender
• IAT at 9.6 km/h with an heart-rate at 139 bpm
• Predictions for marathon: 4:26 h, half-marathon: 2:06 h, 10K: 53:10 min
• Recommendation for easy long jogs: Heart-rate below 144 bpm
• Recommendation for speed endurance runs: Heart-rates from 160 to 164 bpm

Interpretation

• Training speed for endurance runs was too high. We urgently recommended a control via heart-rate monitoring.
• Endurance capacity compared to the general community is over the average (67th percentile), but compared to competitive athletes in in the bottom third of the table (16th percentile).
• The specific performance has been improve in reference to a former 10-K-race (54:21 min).
• A marathon race between 4:30 h and 4:40 h for the first marathon is highly realistic.