Stress tests for runners: an essential tool for optimizing performance and injury prevention

Stress tests, particularly VO2max tests and cardiovascular evaluations, have become an essential component in the training regimen of runners, whether they are amateurs or professionals. These tests not only measure an athlete’s current physical capabilities but also allow for the personalization of training programs, the identification of injury risks, and the maximization of performance. In this article, we explore the importance of these tests for runners and present an in-depth discussion with Apolline Carrard and Elisa Fontana from VO2 Sports in Yverdon, as well as Amélie from Test n’Perf in Aigle, who share their expertise on the subject.

The importance of cardiovascular tests for runners

Cardiovascular tests are essential for assessing the heart health of runners and determining precise training zones. As Apolline and Elisa highlight, there are two main types of tests: performance tests and medical tests for a health check-up.

“Health check-up tests, such as an electrocardiogram (ECG) and blood pressure measurement, are crucial for evaluating the health of the heart and circulatory system. They help detect anomalies like arrhythmias or coronary artery disease, thus preventing serious incidents during sports activities.”

On the other hand, performance tests, which measure parameters such as VO2max, heart rate (HR), and blood lactate levels, focus on performance improvement. “These tests assess aerobic capacity, ventilatory and lactate thresholds, providing valuable data to personalize training programs,” they add.

Recommended frequency of VO2max tests

The frequency of VO2max tests depends on several factors, including the runner’s level of experience and specific goals. Apolline and Elisa generally recommend taking a test every six months to a year.

“For an elite runner, it’s possible to conduct multiple tests per season, particularly to adjust training based on progress or specific objectives. For an amateur athlete, it’s important to allow enough time between tests for progress to manifest, which is why we recommend not spacing them less than six months apart,” they explain.

Amélie from Test n’Perf also emphasizes the importance of integrating these tests into a training program: “Training thresholds and zones are not fixed; they evolve with the work done. A test highlights the athlete’s progress, allowing for adjustments to the preparation and providing individualized insights for their potential improvement.”

How a VO2max test can improve performance

The VO2max test is a powerful tool for optimizing runners’ training. By measuring cardiovascular and pulmonary capacities, as well as the energy substrates metabolized during exercise, this test provides crucial information for determining individual training zones.

“The information obtained, such as ventilatory thresholds and maximum aerobic speed (MAS), allows for personalized training. Runners can then train with precise data rather than relying solely on their sensations,” explain Apolline and Elisa. They add that this also allows for analyzing training sessions to ensure they were conducted at the desired intensities.

Amélie adds, “A stress test provides insight into the current performance level and helps target areas for improvement, thereby preventing injuries or overtraining.”

Key indicators to monitor during a VO2max test

During a VO2max test, several key indicators are monitored by exercise physiologists. These indicators include VO2, heart rate, ventilation, respiratory quotient (RQ), and blood lactate levels.

Apolline and Elisa explain, “These indicators help determine the precise training zones for the runner. In practice, the runner should primarily monitor their pace, speed, and heart rate to ensure they are training in the correct zones.”

Amélie adds that comparing results with previous tests can help detect signs of fatigue or overtraining. “In a state of fatigue, the heart rate is often higher at rest and at the beginning of exercise, and it becomes more difficult to reach the usual maximum heart rate at the end of the test.”

Injury prevention through cardiovascular testing

Stress tests are not only a tool for improving performance but also for preventing injuries. By determining the optimal training zones for each athlete, these tests help avoid overload, which is often the cause of injuries.

“Injuries often occur when there is overload on the athlete. The stress test allows training at the right intensities, which reduces the risk of injury,” explain Apolline and Elisa. They add that the tests can also reveal early signs of overtraining, such as an inability to reach maximum levels or abnormalities in blood lactate levels.

Cardio monitoring during running

Using a watch with a heart rate monitor during running is a valuable tool for runners. It allows them to monitor their effort intensity in real time and make adjustments if necessary.

“Thanks to the training zones determined by the stress test, the athlete knows exactly where they stand in terms of intensity by looking at their heart rate. This is particularly useful for avoiding starting too fast or adjusting the effort based on accumulated fatigue,” explain Apolline and Elisa. However, they note that heart rate is less reliable than speed or pace on flat terrain, as it can be influenced by external factors such as fatigue, stress, or temperature.

Amélie also recommends using a chest strap to measure heart rate rather than wrist sensors, as the latter are less accurate.

Equipment used in testing centers

Testing centers like VO2 Sports and Test n’Perf are equipped with state-of-the-art equipment to ensure the accuracy and quality of their tests. At VO2 Sports, for instance, they use a laboratory treadmill that can reach speeds of up to 30 km/h with a 25% incline, as well as devices for measuring gas exchange and blood lactate levels.

Apolline and Elisa emphasize, “The equipment used in our center is medical-grade and requires regular maintenance and upkeep. Before each stress test, calibrating the gas exchange machine is necessary to obtain the most accurate values possible.”

Amélie adds that the Test n’Perf center is equipped with a device that measures each respiratory cycle continuously, combined with lactate levels, to determine thresholds and training zones with high precision.

Procedure of a VO2max testVO2max

A typical VO2max test at the VO2 Sports center begins with a consultation with the athlete to understand their fitness level, health, and training habits. This is followed by a body composition analysis using bioimpedance to get a comprehensive view of the athlete.

“The actual stress test begins after a warm-up, with the workload gradually increasing until the athlete reaches their maximum capacity. After the test, the exercise physiologist analyzes the data and discusses the results with the athlete, explaining the training zones and how to optimize their training,” explain Apolline and Elisa.

Amélie specifies that the test lasts about 1.5 hours, starting with an anamnesis of the athlete, followed by the test itself, and concluding with a post-test discussion to analyze the data and establish focus areas for the upcoming training.

Tips for Integrating Tests into a Training Program

Integrating VO2max and cardiovascular tests into a training program can bring significant benefits. Apolline and Elisa recommend conducting the test at the beginning of the season, about 1 to 1.5 months after resuming training, allowing some time for intensity and speed sessions.

“It is important to come rested for the test, avoiding any intense training sessions or competitions close to the test date. This allows for a redefinition of training zones and an assessment of progress made,” they explain.

Amélie adds, “I recommend taking a test at the start of the preparation phase to begin under the best conditions. After a period of practical application, it’s beneficial to reassess mid-preparation to update and adjust training based on the test results.”

Stress tests, particularly VO2max tests, are valuable tools for any runner looking to improve performance and prevent injuries. With the expertise of centers like VO2 Sports and Test n’Perf, runners can obtain precise and personalized data to train smarter and more efficiently. By incorporating these tests into their training routine, runners are better prepared to achieve their goals while minimizing the risks associated with overtraining or injury.

If you would like to schedule a stress test, please consult our partner directory on https://lemanrunning.com/en/partenaires/

A big thank you to Amélie, Elisa, and Apolline for their valuable insights that enriched this article.