SUUNTO t6c RUNNING GUIDE

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Suunto Running Guide3.3 Set Activity class and Max performancecapability by Level of activity, Activity timeand a Cooper running testTo use this method you need to know twothings:_The number of hours you train per week(Activity time)_The distance you can run in 12 minutesThe Cooper running test is very easy to do. It is a 12minute running test which can be repeated at regularintervals to check your endurance level and Personalsettings.Select a running course which is flat and which you canmeasure to within 10 m. It is easiest to do this test on arunning track. Run at an even pace for 12 minutes andrecord the distance.Record the test on your watch and download into thesoftware – note the maximum heart rate and enter thisfigure in the ‘Max HR’ box in the Personal settings. Thismay not be your absolute maximum, if in doubt use thesoftware calculated value.You can then use Table 3.1a to look up your Activityclass by Level of activity or weekly training hours(Activity Time) and Table 3.3b to work out your Maxperformance capability (METS).If you want to calculate exact figures that match metresrun in the 12 minutes the formulas are (only valid for1600 m or more):It is unlikely that anyone running under1600 m should enter an Activity time greaterthan Activity class 7Men: MET = 0.005 x metresVO2max = 0.0175 x metresWomen: MET = 0.00514 x metresVO2max = 0.018 x metres(Leger, Mercier 1984)If you run less than 1600 m use the Activity Classdescriptions to set Activity Class and allow the softwareto calculate your Max performance capability usingActivity class, age, height, weight and gender. Makesure in this case that you have enabled ‘Update activityclass automatically’, ‘Update personal parametersautomatically’ and ‘Confirm automatic update ofactivity class’.Endurance athletes in Activity classes 7.5-10 can setActivity class and Max performance capability (METs)by comparing their Cooper running test result shownin table 3.3a below and adjusting by Level of activity orweekly training hours (Activity time) using Table 3.1a.A male runner with a Cooper running test of 3720 m(Table 3.3a) would have a Max performance capabilityof 18.6 METs equal to the software Activity class of 8.However Activity time (training hours) may be 9-11hours per week which would convert to an Activity classof 8.5 (Table 3.1a).A female runner with a Cooper running test of 3290 m(Table 3.3a) would have a Max performance capabilityof 16.9 METs equal to the software Activity class of 8.However Activity time (training hours) may be 11-13hours per week which would convert to an Activity classof 9 (Table 3.1a).18
Table 3.3a - Male and Female Software Cooper Running Test distance, Activity class and Maxperformance capability (METs) – Activity class 7.5-10Cooper TestDistance(male)Activityclass(male)Maxperformancecapability (METs)Cooper TestDistance(female)Activityclass(female)Maxperformancecapability (METs)3480372039404180440046207.588.599.51017.418.619.720.92223.13050329035003720395041607.588.599.51015.716.91819.120.321.4The software generated Max performance capabilityfor Activity classes 7.5 to 10 may not reflect your Cooperrunning test result precisely. You can personalise yoursetting by using the formulas above or Table 3.3b. Selectthe distance achieved, read off the Max performancecapability value and enter this figure in the Maxperformance capability box in the Personal settings.Using the automatic software settings may producea mismatch between the Activity class and Maxperformance capability (METs). In addition age, sex andheritage might limit your VO2max despite very hardtraining.It is logical therefore to set the Activity class and EPOClevel (Training Effect) based on weekly training hours(Activity time) - Table 3.1a and to personalise your Maxperformance capability (METs) by Cooper running testresult using Table 3.3b.NOTEIF YOU USE ACTIVITY TIME TO CALCULATEYOUR ACTIVITY CLASS AND A COOPER<strong>RUNNING</strong> TEST TO SET MAX PERFORMANCECAPABILITY YOU SHOULD DISABLE THEAUTOMATIC UPDATE FUNCTIONYOU CAN DISABLE AND ENABLE AUTOMATICUPDATES IN THE ‘PERSONAL’ ‘EDIT’ MENUREMEMBER TO REVIEW YOUR SETTINGSAT REGULAR INTERVALS TO ENSURE THEYREFLECT CURRENT ACTIVITY TIME AND MAXPERFORMANCE CAPABILITYIf your Cooper running test gives you anActivity class of 7.5-10 you should use thissetting even if your Activity time is lower. Ifyour Activity time produces a higher Activityclass do not increase it by more than 2 classesabove its normal valueThe allocation of Activity class using a Cooper runningtest becomes more complex for Activity classes 0 -7 asMax performance capability (METs) will be calculatedfrom your age, height and weight in addition to theActivity class you initially enter.To overcome this problem simply use Table 3.3b toidentify Max performance capability and Table 3.1a toassess your Activity class by Level of activity or weeklytraining hours (Activity Time).19
Page 3: 1.2.3.4.5.6.7.INTRODUCTION ........
Page 11 and 12: time and average heart rate needed
Page 13 and 14: 3.2 Set Activity class and Max perf
Page 15 and 16: Table 3.2c Male Running Performance
Page 20 and 21: Suunto Running GuideTable 3.3b Coop
Page 22 and 23: Suunto Running Guide3.5 Use the Tra
Page 24 and 25: Suunto Running GuideThe ‘Details
Page 26: Suunto Running GuideFor any one log
Page 30 and 31: Suunto Running GuideTable 5a Maximu
Page 32 and 33: Suunto Running GuideWeek 1 result -
Page 34 and 35: Suunto Running GuideTraining Effect
Page 36 and 37: Suunto Running Guide5.3 Training Ef
Page 38 and 39: Suunto Running Guide5.4 How do I kn
Page 40 and 41: Suunto Running Guide5.5 Should I im
Page 42: Suunto Running Guide5.6 Other Tests
Page 45 and 46: 6.3 How accurate is the Suunto t6c
Page 47 and 48: 6.5 Excess Post-Exercise Oxygen Con
Page 49 and 50: The divisions of these levels are s
Page 51 and 52: If your body does not receive the n
Page 53 and 54: 6.8 Respiratory and Ventilation Rat
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SUUNTO t6c RUNNING GUIDE

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