Try it
Run field test
- 15 min easy, with 3 short pick-ups
- 30 min as hard as you can hold evenly
- Press lap at 10 min
- 10 min easy
- Threshold heart rate
- 168 bpm
- Threshold pace
- 4:05 /km
- Z1< 143 bpm
- Z2143–150
- Z3151–159
- Z4160–167
- Z5168+ bpm
Made-up data. Nothing you tap here is saved or sent.
Already measured?
- VO2 max
- 54 ml/kg/min
- Second threshold
- 171 bpm
- Max heart rate
- 191 bpm
VO2 max test · 12 Sep
Week 1
- Sat · Run field testSkipped
- Thu · Gym strengthTest
- Mon · Easy runZ2
One test, start to finish
- 1 · BookedSat 23 AugTestRun field test55 minOn your watchMarta
- 2 · Done
- 15 min easy, 3 pick-ups
- 30 min as hard as you can hold evenly
- Lap at 10 min
- 10 min easy
- 3 · ReadThreshold heart rate170 bpmThreshold pace4:30 /km
- Z1< 145> 5:51
- Z2145–1525:08–5:48
- Z3153–1614:46–5:05
- Z4162–1694:27–4:44
- Z5170+< 4:25
- 4 · BackSun 5 OctRetestRun field testThreshold pace4:18 /kmReal gain
Real change or noise
- Real gainJump, best31 → 35 cmYour jump training moves up a step.
- Within noiseDeadlift, estimated 1RM112 → 115 kgLoads stay. The block carries on.
- Real dropHop, left134 → 122 cmRaúl asks how your legs feel before changing anything.
- Uneven sidesHop, left · right118 · 139 cmRaúl adds single-leg work for the weaker side.
- First readingCritical swim speed1:38 /100 mYour swim zones start from here.
Tests across a season
- W1Run field testGym strength
- W2
- W3
- W4
- W5
- W6
- W7
- W8Run field test
- W9
- W10Gym strength
- W11
- W12
- W13Run field test
- W14
- W15
- W16
The tests
- Run field testMarta · 55 min · On your watchThreshold heart rateThreshold paceYour zonesWatch with heart rateFlat road or track
- FTP testJorge · 65 min · On your watchFTPPower zonesPower meter or smart trainer
- CSS testNuria · 40 min · On your watchCritical swim speedPace per 100 mPoolWatch or pace clock
- Gym strengthRaúl · 50 min · In your workout appEstimated 1RMPer kg of body weightLeg symmetryTrap bar or barbellDumbbells
- Home strengthRaúl · 35 min · In your workout appCalf raisesSide plankLeg symmetryMetronome appBackpack
- Jump powerRaúl · 20 min · Guided in PULSOJump heightReactive strengthHop per legJump appTape measure
Which number wins
- Lab report1
- Field test2
- Watch estimate3
Lab reports it reads
- VO2 max testVO2 maxThresholdsMax heart rate
- Blood testFerritinVitamin DHaemoglobin
- Body composition scanBody fatMuscle mass
- Strength and jump testJumpsLeg asymmetry
- Running gait analysisCadenceGround contact
- Stress ECGPeak heart rateBlood pressure
- SpirometryFEV1FVC
Questions about it
Can I skip the tests?
Yes, if you have a recent lab report or enough watch or workout app history. Carlos tells you which test you skip and why.
How do I add a lab report?
In You › Files, as a PDF or a photo. Carlos reads it in the background.
Where do I do a test?
Where it runs best: a workout on your watch, a routine in your workout app, or PULSO's guided steps when it needs a clip or a number those apps don't log.
How often do tests come back?
When the coach who owns the test says it's worth it, usually every 6 to 8 weeks, 8 to 12 for gym strength.
Why does my better number say Within noise?
It moved less than the test's usual noise. It may be real; the next retest tells.
What happens after a Real drop?
The coach who owns the test asks first. A drop after a hard block or a bad night is often fatigue, not lost fitness.
What does Uneven sides mean?
One leg scores under 90% of the other, by more than the noise. The team works on the weaker side.
What does a test change?
Your zones, paces or loads from the next session on, and when the next test is due.
Why not 220 minus my age?
Age formulas miss by 10 beats or more for many people. A 30-minute test measures your own threshold.
Do I need a lab?
No. Every test runs with a watch, a gym or your living room. A lab report you already have just counts first.