ekf lactate scout sport and Beep Insights, step test

Step test and double threshold training

Implementing Beep’s in-app step test into your marathon training regimen, following the “double threshold training” approach inspired by Norwegian methods, can be highly effective. Here’s how you can do it:

    1. Perform the Step Test: Start by performing the step test in the Beep app to determine your personal heart rate zones and lactate threshold. This test involves gradually increasing your intensity until reaching your lactate threshold, providing valuable insights into your aerobic and anaerobic zones.

    2. Set Training Zones: Once you’ve established your heart rate zones and lactate threshold, use this information to set specific training zones for your workouts. These zones will guide the intensity of your training sessions, ensuring you’re training at the appropriate level to stimulate adaptations and improve performance.

    3. Incorporate Threshold Training: Norwegian-inspired double threshold training involves alternating between workouts focused on improving both aerobic and anaerobic thresholds. This could include tempo runs, threshold intervals, and longer steady-state efforts at or slightly below your lactate threshold.

    4. Balanced Training: Incorporate a mix of threshold workouts, long runs, easy recovery runs, and speed work into your training plan. This balanced approach helps develop both endurance and speed, crucial for marathon success.

    5. Monitor Progress: Regularly assess your progress by retesting your lactate threshold and adjusting your training zones accordingly. Beep’s in-app features make it easy to track your performance and make data-driven decisions about your training.

By integrating Beep’s step test and personalized heart rate zones into your marathon training plan, and following the principles of double threshold training inspired by Norwegian methods, you can optimize your training and maximize your performance on race day.

Scroll to Top
Keep track

Sign up to our Newsletter