TRIQ supports Performance Test planning to facilitate regular evaluations of your fitness and performance progress. In collaboration with SiSu Training, we’ve implemented test protocols for swim, bike and run.
Bike and Run tests are based on the validated 20-minute test method. This involves measuring your maximum sustainable performance over 20 minutes.
For Swimming the test protocol is based on the 400/200 test method.
Those methods are widely recognized in sports science as a reliable measure of endurance performance and is used to define the upper threshold.
The Schedule
Performance Tests are scheduled every 2 weeks, alternating between the three sports. This ensures that each sport-specific test occurs once every six weeks. Please note that you can temporarily deactivate performance tests for one or all three sports in the Athlete Hub > Plan Configuration
If you are unable to execute or want to skip the test as scheduled, you will be prompted to reschedule it for the next week. If you again fail to execute it, we do not retry and plan it with the normal rhythm, which means in the next six-week cycle.
Test Rules
If you do not comply with our workout structure, recommendations and rules, this may lead that we cannot analyse the data, hence we need to reject the test. The rules that need to be followed:
- Execute our guiding workout on a Garmin device
Executing the test without a Garmin device with our workout protocol synced and activated will lead to a test rejection. Specifically we want to mentioned, that performance tests executed on the TACX indoor bike platform will not work as well. - Execute the Test in the foreseen workout section
Executing the test in the wrong workout section will lead to a test rejection. Special attention needs to be drawn to the PREPARATION PAUSE which is placed right before the test. Do not mix it up with the performance test itself, which will only follow right after. The preparation pause is foreseen to get your equipment and yourself finally ready for the actual test. Especially for the indoor bike test, that is the moment were you set the resistant, the gear and cadence manually. Read more about it in the link below!
- Do not press the LAP-Button during the test section
Pressing the LAP-button during the test-sections will most likely cause a rejection as it is cutting short the duration of the test. We will attempt to calculate a result if the duration is reduced less then 2 minutes (10%). If it is shortened further we must reject the test because the data will not meet our minimum quality standards. For swimming, deviation from the specified test distances (400 and 200) must be within ±1 lane. - Do not Pause during the test section
Pausing during the 20-minute or the 400/200 test section(s) will most likely cause a rejection. We will try to calculate a result if the pausing time sums up to less then 2 minutes. Otherwise the data does not meet our minimum quality standards and will be rejected.
We highly recommend to disable the Auto-Pause feature on your GARMIN smartwatch as this is highly prone to avoid problems! - Swim 200er faster then 400er
A slower pace in the 200er section then in the 400er is considered not being normal and therefore we will reject the test data. - Sanity Checks
Invalid or implausible average values in pace, power, or heart rate data (being the lead unit) during the test section will cause the test to be rejected. The values need to be in the following boundaries:
- Swim Pace: 01:00 - 04:00min/100m
- Bike Power: 100 – 400 Watts
- Run Pace: 03:00 – 08:00 min/km
- Heart Rate: 100 – 220 BPM
Test Execution Details
Follow the link to get a detailed explanation of the workout structure and how to execute the test correctly here!
Test Analysation
Once synced with TRIQ, your test data will be analyzed to calculate your upper thresholds. For bike and run we extrapolate the 20-minute information to a 60-minute equivalent which is the standard in science. For swimming we are using the 400er & 200er avg. pace and use it for the CSP formula well known in science as well.
After you confirmed the presented results we will automatically adapt your training zones with it.
