The test involves running a distance of 1,600 metres in a progressive manner (you start very slowly and finish with a maximum speed). It consists in running the first lap (400 metres) using 25% of one’s power, the second lap using 50%, the third lap using 75% and the last lap with a maximum speed. The test should be performed smoothly (with no rapid acceleration). Check your maximum heart rate before the test by conducting a trial according to the above procedure and then check your heart rate at the end of the test (it is particularly recommended for active athletes). The SET system is highly error-tolerant, i.e. you can run 2 laps with the same heart rate or not fully conform to our guidelines (which often happened when we developed the SET platform) and we’ll still receive reliable results.
You can always calculate your maximum heart rate using the following formulas:
- for females: HRmax =210 - (0.5 x age) - (0.022 x body weight)
- for males: HRmax = 210 - (0.5 x age) - (0.022 x body weight) + 4
The first lap:
Run the first 200 metres very slowly (don’t walk but run very slowly with a speed of about 6-7km/h, paying no attention to your heart rate), after 200 metres check your heart rate and add 6-8 heartbeats. Remember that your heart rate’s reaction is delayed, that’s why in the second half of the lap you should speed up gently and check your heart rate after 20-30 metres. If you don’t achieve the desirable result, repeat the above procedure.
The second lap:
Run the first half of the lap until HRmax -45 (if your heart rate is faster after the first lap, don’t slow down but run with the same speed and heart rate). Run the second half of the lap until HRmax -35 (if your heart rate is faster, don’t slow down but run with the same speed and heart rate).
The third lap:
Run the first half of the lap until HRmax -25. Run the second half of the lap until HRmax -15.
The last fourth lap:
Don’t look at the sporttester but run the first 200 metres intensively and the last 200 metres at a maximum speed. Then stop and take a rest for 5 minutes monitoring your heart rate (you can walk or stand while doing it).