Practical Information

PLUS Test Centre – everybody should try it!

Our main objective is to offer a personal and professional service to our guests. Which is why we are constantly investing in improving our test service for athletes. The tests take place in our modern test centre. Here you will find the well qualified PLUS instructors. If you are considering taking a test, visit the centre and find out about the possibilities we have to offer.

The PLUS test center offers tests in biking and in running

• 1. Quick and easy: Test with results delivered
  You will be tested as an individual. After the running or biking test, the PLUS instructor will analyse your test. You will receive the results, and some general suggestions about the intensity of your training.

• 2. Profound and personal: Personal evaluation and consultation
  After your test, the PLUS instructor will evaluate your results in detail during an extensive consultation. Here you will receive advice and guidance about how to use the result of the test in your daily training programme.

• 3. Group discount: Take a test as part of a group with other guests
  Once a week the PLUS instructors collect all the people who wish to do a running test for a group test. Everybody is equipped with a heart rate watch. There is a brief common evaluation with some general guidance from the PLUS instructor about training intensities.

• 4. Communal test for special groups (5 to 15 persons)
  It is possible to arrange a communal test for groups – either biking or running. The communal test is a fun and challenging experience for the whole group. You will all be equipped with a heart rate watch for the test. There will be a group evaluation of the test results.

Bike test

Purpose
This will identify your anaerobic threshold, pulse and watt-performance. When we know these factors, we can decide almost exactly at what intensity you have to train to improve your endurance, speed and, last but not least, when you begin to train for fat burning.

Course
You do the test on a computer-controlled bike and you can follow your own performance on a 3-D big screen. After a thorough warm-up, you start the route (about 20 K.), and go through it as fast as possible. The PLUS instructor registers your pulse and your watt-performance during the whole test.

After the test, the PLUS instructor will hand you out your results. You will also receive a PLUS suggestion to what pulse level you should be on during a predisposed 30 km time trial.

Running test

Competition analysis

Purpose
The purpose of the test is to establish your anaerobic threshold speed and pulse and to get a qualified suggestion on future training intensities. You will get PLUS analysis on what pulse-level you should run.

The test course
This test can be combined with a competition-analysis: You will be equipped with a heart rate monitor at Club La Santa’s weekly 10 K., so we can get an exact measure of your pulse during the race. It is important that you start well rested. After the competition your PLUS instructor will download the data from the heart rate monitor and, together, you will evaluate your performance.

You will receive:

• Your pulse file
• A diagram of your anaerobic threshold speed and pulse
• An outline of PLUS suggestions to your future training intensities

We will give you our suggestion on your future training and competition intensities so that you get the most out of your sport.

20 Minutes running test
If you have difficulties in completing a 10 K. run in less than 50 minutes, you have the opportunity to take the 20 minutes test instead.

Purpose of the Test
The purpose of this test is to identify your anaerobic threshold, your speed and pulse and to get a qualified suggestion on future training intensity.

Course of the Test
The test takes place in our athletics stadium. Your PLUS instructor will follow you during the whole test. You must begin well rested. You will be equipped with a heart rate monitor, warm up and run for 20 minutes, covering as great a distance as possible.

Once you have completed the test, we will have your pulse file and know the distance you have covered. The PLUS instructor will then be able to estimate your anaerobic threshold, speed and pulse.

The day after the test, you will meet with your PLUS instructor and receive the following analysis:

• Your pulse file
• Diagram of your anaerobic threshold speed and pulse.
• An outline of PLUS suggestions on future training intensities.