| SMART Tools™ | |||
| SWIM & RUN | BIKE | HR Tools | Other Tools |
| SWIM SMART
#1 - CLIENTS ONLY Correctly identify your real stroke efficiency |
MAX TEST PROTOCOL Follow this protocol and find your maximum heart rate and/or maximum power on an indoor trainer. |
NEW "205" HR-max Calculator Learn what your real HRmax should be and how far out the unproven 220-age actually is |
Body
Composition - CLIENTS ONLY Use this Excel spreadsheet download to show data from Maltron body comp test in its broken down form (water, lean mass, dry lean mass etc). |
| SWIM SMART
#2 - CLIENTS ONLY Correctly identify your endurance break point |
Why do a RAMP test? Learn why submaximal RAMP testing is so useful to cyclists, triathletes and duathletes. Know when you are peaking, ill, absorbing or over training |
Polar Fit Test - interesting know how Pete Robins did some back-to-back tests and here's what we learned from it... |
MS
Messenger download This programme allows you to send messages to other signed up users faster than e-mail and in your own private conversation, or invite several others to join in. It;'s free and you don't need a hotmail address |
| RUN - Copper VO2max test Follow this and find your predicted VO2max from a 12-minute time trial on a 400m track. Hard but fun |
Do your own RAMP test Follow this protocol and find your RAMP TEST heart rate against either mph or power |
Interval
Planner - CLIENTS ONLY Use this Excel spreadsheet download to plan an aerobic interval session - this can be used for bike (using power) or bike/run/ski etc (using HR) |
Glycaemic
Index Chart This chart shows the GI of foods, that is the speed of glucose release into your blood stream. For steady energy and fat loss use LOW GI - with high-GI during or immediately after exercise |
| RUN - Treadmill HRmax test Use this protocol to find your maximum heart rate using an indoor treadmill. This RUN-TSMART version is designed for athletes up to 50.ml.kg.min VO2max in conjunction with TRAINSMART testing. This allows maximum fat burning, anaerobic threshold and VO2max to be ascertained. |
Power data
table - CLIENTS ONLY This is a table showing 40km time trial pace and the power required to achieve it |
Get
logo's on your Polar HRM watch  This and other logo's can be added to the top line of your S710, S720, S725X, S610, S620, S625Xand other Polar HRM watches |
Hydration
Calculator
NEW Know how much you sweat, how much you should aim to drink, your critical dehydration point aqnd how much to rehydrate after significant liquid loss. |
| RUN - Treadmill VO2max table Use this table to find how much oxygen you are using whilst running on an indoor treadmill - for outdoor flat running use 2.5% incline to approximate oxygen use |
See RAMP test data and lessons Learn from JBST RAMP test data and see what your HR data should look like |
Train SMARTER with this factsheet  Learn how to use your Heart Rate Monitor to get extra more from your performances |
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| RUN
SMART session (50k PDF) Bored running? Try following this and find some fun in your running - using outdoors or a treadmill |
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