Carroll, Iowa ยท Coaching nationwide
Know exactly how to train.
Performance testing replaces guesswork with exact, data-backed targets for every workout you run.
Overview
Training smarter starts with accurate data.
Most athletes train by feel, by pace, or by a generic plan. Without knowing your actual aerobic and lactate thresholds, you end up training too easy to drive adaptation or too hard to recover. Performance testing fixes that.
A treadmill protocol measures how your body responds as the effort climbs, pinpointing where your aerobic system works best and where fatigue sets in. You walk away with a clear picture of your fitness and training zones you can use the next day.
Your report
Five zones. Every workout, a target.
Your results turn into personal zones like these, each with a pace and heart rate range set from your own test.
- Zone 1: RecoveryVery easy, conversational
- Zone 2: Aerobic baseEasy, steady mileage
- Zone 3: TempoComfortably hard
- Zone 4: ThresholdHard, sustainable for 20 to 40 minutes
- Zone 5: VO2 maxVery hard intervals
What is included
What your testing package includes.
Treadmill protocol session
A structured, progressive treadmill test that measures how your body responds across increasing intensities.
Written results report
A full breakdown of your results, including threshold paces, heart rate zones, and training recommendations.
Training zone breakdown
Clear zones for easy runs, tempo efforts, threshold work, and race pace, so every workout has a target.
Results consultation
A follow-up call to walk through your results, answer questions, and put them to work in your training.
Who it is for
Is performance testing right for you?
High school and collegiate runners
Athletes heading into a competitive season who want to train with precision and peak at the right time.
Adult competitive runners
Runners chasing a PR or a goal race who want to train smarter, not just harder.
Coaches and teams
Coaches who want objective fitness data to guide training groups and individual plans.
Pricing
Pricing that fits your season.
Every athlete needs a different level of support, so pricing is set on your free consultation. No pressure and no commitment to talk it through.
Performance testing package
Full protocol session, written results report, and a results consultation.
- Treadmill protocol test session
- Written report with your training zones
- Follow-up consultation on your results
Contact for pricing
Schedule Your TestQuestions
Common testing questions.
Have a question that is not covered here? Call or text Ryan at 712-292-1674.
How long does the test take?
The full session usually takes 60 to 90 minutes, including warm-up, the test protocol, and a short cool-down.
Do I need any special equipment?
No special equipment is needed on your end. Ryan handles the testing setup and protocol.
How fit do I need to be to test?
You should be in your regular training when you test. Testing during an injury or after a long break gives results that do not reflect your trained fitness.
How often should I retest?
Most athletes benefit from retesting each season or after a big block of training, to track progress and update their zones.
Ready to test your limits?
Schedule your session today.