Goi's Fitness Forum

I thought I'd break some virgin territory, and I suppose this is the appropriate place to put it.

Sufian was mentioning we try this one time, and he has the recording.

http://en.wikipedia.org/wiki/Beep_test

like to try it

tried it once before.. test of endurance. mentally as well. when lactic acid accumulates towards your limit, you either give up early or fight for more laps until u can't catch up and beep, you are out!

Once my toe heals

I know I'll suck though. Will probably get eliminated real fast!

p.s. wow the S-League is actually mentioned in the wiki. Our players need at least Level 12?

galapogos wrote:Once my toe heals

I know I'll suck though. Will probably get eliminated real fast!

p.s. wow the S-League is actually mentioned in the wiki. Our players need at least Level 12?

Then you can set a baseline to beat the next time. Remember to start limping before you turn the corner next time.

according to the wiki, level 12 is equivalent to a 13.5km/h pace, which is quite doable just 12 minutes or so in, but I don't know how much the 20m shuttles (i.e. having to turn so often) will eat into the actual time.

how would you calculate VO2 max from the results? Does each level past a certain point correspond to a certain VO2 level?

xarope wrote:according to the wiki, level 12 is equivalent to a 13.5km/h pace, which is quite doable just 12 minutes or so in, but I don't know how much the 20m shuttles (i.e. having to turn so often) will eat into the actual time.

how would you calculate VO2 max from the results? Does each level past a certain point correspond to a certain VO2 level?

http://www.topendsports.com/testing/beepcalc.htm

The required accelerations and decelerations would mean your top speed at each cycle would be a couple clicks above than average.

ah hah, figures.

I'm a sucker for punishment, sure. Where can we do it though, back at TPY again? We probably need another couple of track sessions to get everyone up to speed (pun intended).

Canuck eh wrote:

xarope wrote:according to the wiki, level 12 is equivalent to a 13.5km/h pace, which is quite doable just 12 minutes or so in, but I don't know how much the 20m shuttles (i.e. having to turn so often) will eat into the actual time.

how would you calculate VO2 max from the results? Does each level past a certain point correspond to a certain VO2 level?

http://www.topendsports.com/testing/beepcalc.htm

The required accelerations and decelerations would mean your top speed at each cycle would be a couple clicks above than average.

i got 11.6 which puts me just slightly into good.. the accelerations and decelerations and turning, especially towards the end, is the difficult part

i'll need to reload my carbs one day prior to this..

could we wait 7 weeks more? suifian has only got that time to bulk left it seems.. we do this might hinder his goals..... and i want to brush up on my running before i do this

we can train ourselves mah.. just need to get use to the protocol.

bah...then most probably its on, saturdays???

looks like you have to choose btwn strongman or 300 liao

I normally can't do saturday afternoons and sunday mornings, hence why I've been proposing either saturday morning or sunday afternoon.

Can enough people turn up in a weeknight? If so, is that a viable alternative (assuming TPY stadium is lit at night)?

i'm alright with tuesdays / fridays

I would seriously prefer weekends. This Sunday would be perfect.

sunday afternoon? say 4.30pm onwards so it's not too hot?

works for me.

you guys serious about doing this beep test? No offense, but I don't think any one of us are ready for it.

I took the test when I was damn fit, and I vomitted on level 13.1. After that, toes cramp, followed by calves, hams, then quads. Most painful of all came last... the glute cramp. Totally not pretty, and extremely humiliating.

We need to train up for this. If we are going to do it, let it be a balls to the wall effort. No giving up until u vomit or cramp.

Few ways to train it are basketball suicides using basketball court, or 30m HIIT. The running part is ok, its the turning part that actually fucks up everything.

Fine, continue with our sprint intervals then. Not 400m though. Shorter distances.

As a start, the good old traditional 100m HIIT would be good. Progression would then be 80m HIIT, followed by 60m HIIT.

DOUBLEPOST

ah 100m HIIT is @()#$*( i remember the time i did it.

okay mah nothing ventured nothing gained..
ready or not its not the question, how ready are we is another thing..
it gives us drive,focus and something to work for.

lets just set a date to do it? some date when we are physically ready, so we can really bust our asses then. haha

The turning + acceleration each time would certainly boost the heart rate. I suspect right now I could comfortably get to 6-7, beyond that it's hard to say, maybe to 11, just gauging by number of shuttles, where I think 10 within 60 seconds is "comfortable", and beyond that probably an exercise in fitness and determination.

We could do a trial, see where we are at right now, then set a time 2 months from now again to do a more serious one.

galapogos wrote:Fine, continue with our sprint intervals then. Not 400m though. Shorter distances.

400m is never a sprint, so no arguments there!

we could do maybe 4x400 to warmup, then 4x100, with plenty of rest (keep the form good), then 4x50s with strict (timed) rest and similarly 4x20-30's with strict rest.

That sounds like a good workout! We'll have to do this one someday soon