{"id":300,"date":"2015-09-11T21:38:00","date_gmt":"2015-09-11T19:38:00","guid":{"rendered":"http:\/\/frestelser.se\/?p=300"},"modified":"2015-09-11T21:38:00","modified_gmt":"2015-09-11T19:38:00","slug":"maxpulstest-forsta-gangen","status":"publish","type":"post","link":"https:\/\/triathlon.nu\/karl\/2015\/09\/11\/maxpulstest-forsta-gangen\/","title":{"rendered":"Maxpulstest &#8211; f\u00f6rsta g\u00e5ngen"},"content":{"rendered":"<p>F\u00f6r inte s\u00e5 l\u00e4nge sedan s\u00e5 best\u00e4mde jag mig f\u00f6r att k\u00f6ra ett maxpulstest. Jag k\u00f6rde det, i b\u00f6rjan p\u00e5 april 2015, utan medhj\u00e4lpare p\u00e5 l\u00f6pband. Och kan konstatera att det \u00e4r riktigt sv\u00e5rt att pressa sig sj\u00e4lv till max.<\/p>\n<p>Jag f\u00f6ljde instruktionen\u00a0i\u00a0boken Pulstr\u00e4ning av Filip Larsen och Mikael Mattsson. De finns tillg\u00e4ngliga p\u00e5 n\u00e4tet <a title=\"Maxpulstest\" href=\"http:\/\/www.sisuidrottsbocker.se\/Root\/Artiklar\/1305\/Maxpulstest.pdf\">h\u00e4r<\/a>. I korthet s\u00e5 springer man 4*4 minuter med 3-4 minuter vila mellan intervallerna. De sista 30 sekundrarna p\u00e5 varje intervall \u00f6kar man tempot och p\u00e5 den sista intervallen kan man ocks\u00e5 \u00f6ka lutningen under den sista minuten.<\/p>\n<figure id=\"attachment_331\" aria-describedby=\"caption-attachment-331\" style=\"width: 872px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/09\/maxpuls-test-april-2015.png\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-331 size-full\" src=\"https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/09\/maxpuls-test-april-2015.png\" alt=\"maxpuls-test-april-2015\" width=\"872\" height=\"275\" srcset=\"https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/09\/maxpuls-test-april-2015.png 872w, https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/09\/maxpuls-test-april-2015-300x95.png 300w, https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/09\/maxpuls-test-april-2015-768x242.png 768w\" sizes=\"auto, (max-width: 872px) 100vw, 872px\" \/><\/a><figcaption id=\"caption-attachment-331\" class=\"wp-caption-text\">Pulskruva under maxpulstest, 4 st intervaller, ca 4 minuter l\u00e5nga<\/figcaption><\/figure>\n<p>Jag k\u00f6rde p\u00e5 l\u00f6pband i tempo mellan\u00a03:36 och strax under 3:30 min \/ km ( med 1 % lutning). Sista intervallen k\u00f6rde jag n\u00e5got l\u00e4ngre \u00e4n 4 minuter och n\u00e4r det var\u00a01.5 minut kvar \u00f6kade jag f\u00f6rst lutningen till 2 %, sen 4 %. \u00d6kade \u00e4ven farten. Alla intervaller var riktigt jobbiga, men i regel k\u00e4ndes det s\u00e5h\u00e4r:<\/p>\n<ul>\n<li><strong>Minut 1:<\/strong> Benen har inte kommit ig\u00e5ng och det \u00e4r ett kraftigt motst\u00e5nd att b\u00f6rja springa igen. Det \u00e4r n\u00e4stan som om att det \u00e4r &#8221;mj\u00f6lksyra&#8221; kvar i benen.<\/li>\n<li><strong>Minut 2:<\/strong> H\u00e4r k\u00e4nns det helt ok, men tiden g\u00e5r l\u00e5ngsamt.<\/li>\n<li><strong>Minut 3:<\/strong> Jag har kapaciteten f\u00f6r att \u00f6ka lite. Jag \u00e4r stark. Snart \u00e4r det bara 1.5 minut kvar och det \u00e4r ingenting.<\/li>\n<li><strong>Minut 4:<\/strong> Det \u00e4r bara &#8230; kvar.<\/li>\n<\/ul>\n<p>Den sista intervallen\u00a0och sista minuten s\u00e5 \u00f6kade jag \u00e4nnu mer. Mitt mantra var att det h\u00e4r klarar jag. Jag\u00a0\u00e4r stark. Till slut hoppade jag av, och d\u00e5 var min puls uppe p\u00e5 183. Det \u00e4r nio slag l\u00e4gre \u00e4n jag uppskattat som min maxpuls och 6 slag l\u00e4gre \u00e4n jag uppn\u00e5tt p\u00e5 t\u00e4vling\/tr\u00e4ning det senaste \u00e5ret (G\u00f6teborgsvarvet 2014).<\/p>\n<p>F\u00f6r att ha n\u00e5got att j\u00e4mf\u00f6ra med bifogar jag tv\u00e5 ganska typiska l\u00f6pbandspass som jag k\u00f6rde i v\u00e5ras. I dessa pass\u00a0ligger jag 4-5 slag under den uppm\u00e4tta maxpulsen. Och det i slutet p\u00e5 ganska l\u00e5nga pass eller intervaller d\u00e4r jag k\u00f6r h\u00e5rt, men inte max. Jag misst\u00e4nker att min maxpuls \u00e4r lite h\u00f6gre \u00e4n vad jag lyckades f\u00e5 ut denna dag.<\/p>\n<figure id=\"attachment_333\" aria-describedby=\"caption-attachment-333\" style=\"width: 859px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/09\/pulskurva-3x10min.png\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-333 size-full\" src=\"https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/09\/pulskurva-3x10min.png\" alt=\"pulskurva-3x10min\" width=\"859\" height=\"270\" srcset=\"https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/09\/pulskurva-3x10min.png 859w, https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/09\/pulskurva-3x10min-300x94.png 300w, https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/09\/pulskurva-3x10min-768x241.png 768w\" sizes=\"auto, (max-width: 859px) 100vw, 859px\" \/><\/a><figcaption id=\"caption-attachment-333\" class=\"wp-caption-text\">Pulskurva n\u00e4r jag k\u00f6rde 3&#215;10 min i 4 min \/ km. Medelpuls \u00a0per intervall 164, 167, 170 (93,4 % av uppm\u00e4tt maxpuls).<\/figcaption><\/figure>\n<figure id=\"attachment_334\" aria-describedby=\"caption-attachment-334\" style=\"width: 866px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/09\/pulskurva-8x5min.png\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-334\" src=\"https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/09\/pulskurva-8x5min.png\" alt=\"Pulskurva vid 8x5 min i 4:11 min \/ km, med 1 min l\u00f6pvila i 5 min \/ km.  (Obs. en av intervallerna var 1 min kort) Medelpuls  157,  162, 165, 167, 169, 171, 172. 174.\" width=\"866\" height=\"271\" srcset=\"https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/09\/pulskurva-8x5min.png 866w, https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/09\/pulskurva-8x5min-300x94.png 300w, https:\/\/triathlon.nu\/karl\/wp-content\/uploads\/sites\/2\/2015\/09\/pulskurva-8x5min-768x240.png 768w\" sizes=\"auto, (max-width: 866px) 100vw, 866px\" \/><\/a><figcaption id=\"caption-attachment-334\" class=\"wp-caption-text\">Pulskurva vid 8&#215;5 min i 4:11 min \/ km, med 1 min l\u00f6pvila i 5 min \/ km. Obs. en av intervallerna var 1 min kort, pga misstag. Medelpuls per intervall 157, 162, 165, 167, 169, 171, 172. 174 (95.5 % av uppm\u00e4tt maxpuls).<\/figcaption><\/figure>\n<p>Nedanst\u00e5ende tabell visar lite data fr\u00e5n min klocka f\u00f6r sj\u00e4lva maxpulstestet, observera att tempot eller distansen inte riktigt st\u00e4mmer, d\u00e5 jag k\u00f6rde p\u00e5 l\u00f6pband och jag inte hade n\u00e5gon fot- eller br\u00f6stbandspod.<\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Intervall<\/strong><\/td>\n<td><strong>Duration<\/strong><\/td>\n<td><strong>Heart rate<\/strong><\/td>\n<td><strong>Distance<\/strong><\/td>\n<td><strong>Speed<\/strong><\/td>\n<td><strong>Pace<\/strong><\/td>\n<td><strong>Cadence<\/strong><\/td>\n<td><strong>Total distance<\/strong><\/td>\n<td><strong>Total duration<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>0:09&#8217;09.7<\/td>\n<td>147 (97-170)<\/td>\n<td>1.70<\/td>\n<td>11.2 (0.0-17.3)<\/td>\n<td>5&#8217;22 (0&#8217;00-3&#8217;28)<\/td>\n<td>87 (37-110)<\/td>\n<td>1.70<\/td>\n<td>0:09&#8217;09.7<\/td>\n<\/tr>\n<tr>\n<td>2<\/td>\n<td>0:01&#8217;41.7<\/td>\n<td>117 (98-144)<\/td>\n<td>0.12<\/td>\n<td>4.2 (0.0-11.9)<\/td>\n<td>14&#8217;21 (0&#8217;00-5&#8217;03)<\/td>\n<td>94 (73-119)<\/td>\n<td>1.82<\/td>\n<td>0:10&#8217;51.4<\/td>\n<\/tr>\n<tr>\n<td>3<\/td>\n<td>0:04&#8217;02.0<\/td>\n<td>167 (133-173)<\/td>\n<td>0.97<\/td>\n<td>14.5 (11.2-15.5)<\/td>\n<td>4&#8217;08 (5&#8217;22-3&#8217;52)<\/td>\n<td>94 (90-99)<\/td>\n<td>2.79<\/td>\n<td>0:14&#8217;53.4<\/td>\n<\/tr>\n<tr>\n<td>4<\/td>\n<td>0:03&#8217;26.2<\/td>\n<td>114 (90-173)<\/td>\n<td>0.050<\/td>\n<td>0.8 (0.0-13.0)<\/td>\n<td>73&#8217;07 (0&#8217;00-4&#8217;37)<\/td>\n<td>97 (64-126)<\/td>\n<td>2.84<\/td>\n<td>0:18&#8217;19.6<\/td>\n<\/tr>\n<tr>\n<td>5<\/td>\n<td>0:04&#8217;03.4<\/td>\n<td>166 (110-176)<\/td>\n<td>1.02<\/td>\n<td>15.1 (4.3-16.2)<\/td>\n<td>3&#8217;58 (13&#8217;53-3&#8217;42)<\/td>\n<td>95 (90-114)<\/td>\n<td>3.86<\/td>\n<td>0:22&#8217;23.0<\/td>\n<\/tr>\n<tr>\n<td>6<\/td>\n<td>0:03&#8217;41.3<\/td>\n<td>122 (99-175)<\/td>\n<td>0.070<\/td>\n<td>1.2 (0.0-13.0)<\/td>\n<td>51&#8217;13 (0&#8217;00-4&#8217;37)<\/td>\n<td>86 (52-114)<\/td>\n<td>3.94<\/td>\n<td>0:26&#8217;04.3<\/td>\n<\/tr>\n<tr>\n<td>7<\/td>\n<td>0:04&#8217;04.7<\/td>\n<td>169 (116-178)<\/td>\n<td>1.03<\/td>\n<td>15.1 (5.8-17.3)<\/td>\n<td>3&#8217;58 (10&#8217;25-3&#8217;28)<\/td>\n<td>97 (93-108)<\/td>\n<td>4.96<\/td>\n<td>0:30&#8217;09.0<\/td>\n<\/tr>\n<tr>\n<td>8<\/td>\n<td>0:03&#8217;56.4<\/td>\n<td>126 (102-177)<\/td>\n<td>0.060<\/td>\n<td>0.9 (0.0-14.0)<\/td>\n<td>70&#8217;21 (0&#8217;00-4&#8217;16)<\/td>\n<td>90 (37-119)<\/td>\n<td>5.02<\/td>\n<td>0:34&#8217;05.4<\/td>\n<\/tr>\n<tr>\n<td>9<\/td>\n<td>0:04&#8217;12.2<\/td>\n<td>171 (121-182)<\/td>\n<td>1.09<\/td>\n<td>15.6 (4.3-22.7)<\/td>\n<td>3&#8217;51 (13&#8217;53-2&#8217;38)<\/td>\n<td>97 (88-117)<\/td>\n<td>6.11<\/td>\n<td>0:38&#8217;17.6<\/td>\n<\/tr>\n<tr>\n<td>10<\/td>\n<td>0:01&#8217;04.3<\/td>\n<td>167 (149-182)<\/td>\n<td>0.010<\/td>\n<td>0.3 (0.0-5.8)<\/td>\n<td>178&#8217;34 (0&#8217;00-10&#8217;25)<\/td>\n<td>98<\/td>\n<td>6.12<\/td>\n<td>0:39&#8217;21.9<\/td>\n<\/tr>\n<tr>\n<td>11<\/td>\n<td>0:01&#8217;13.7<\/td>\n<td>127 (116-148)<\/td>\n<td>0.020<\/td>\n<td>1.1 (0.0-6.5)<\/td>\n<td>55&#8217;48 (0&#8217;00-9&#8217;15)<\/td>\n<td>71 (48-110)<\/td>\n<td>6.14<\/td>\n<td>0:40&#8217;35.5<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>P\u00e5 Marathon.se finns <a href=\"http:\/\/www.marathon.se\/traning\/sa-gor-du-ett-maxpulstest\" target=\"_blank\" rel=\"noopener\">en annan metod\u00a0f\u00f6r maxpulstest<\/a>.\u00a0Det ska jag testa fram\u00f6ver.<\/p>\n<p><strong>Har du n\u00e5gon erfarenhet av maxpulstest?<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>F\u00f6r inte s\u00e5 l\u00e4nge sedan s\u00e5 best\u00e4mde jag mig f\u00f6r att k\u00f6ra ett maxpulstest. Jag k\u00f6rde det, i b\u00f6rjan p\u00e5 april 2015, utan medhj\u00e4lpare p\u00e5 l\u00f6pband. Och kan konstatera att det \u00e4r riktigt sv\u00e5rt att pressa sig sj\u00e4lv till max. Jag f\u00f6ljde instruktionen\u00a0i\u00a0boken Pulstr\u00e4ning av Filip Larsen och Mikael Mattsson. De finns tillg\u00e4ngliga p\u00e5 n\u00e4tet [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-300","post","type-post","status-publish","format-standard","hentry","category-traning"],"_links":{"self":[{"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/posts\/300","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/comments?post=300"}],"version-history":[{"count":0,"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/posts\/300\/revisions"}],"wp:attachment":[{"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/media?parent=300"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/categories?post=300"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/triathlon.nu\/karl\/wp-json\/wp\/v2\/tags?post=300"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}