Test #2: 2 x 6 miles all out, with a two-minute mental recovery in between.
Same protocol as above.
Results: Both of these tests are tough, although the 2 x 6 mile may be slightly easier with the short break in between. What I like about Test #2 is that if you take it out too hard on the first 6 miles, you can re-adjust on the second 6 miles. With Test #1, the test is mentally longer but you could find yourself blown to bits after 10 minutes.
Both tests are good for benchmarking fitness and I often have my athletes alternate the tests from month to month. You can use average heart rate over the course of the tests to determine lactate threshold or a power meter to determine average power at threshold. Once you have these numbers you can plug the numbers into a reliable formula to determine training zones going forward.
Running
Running tests can be done as an open 5K or 10K, a tempo run around a favorite course, or they can even be completed on a treadmill.
The warm up for any running event should be at least ten to fifteen minutes of running and then a few fast pick-ups of fifteen to thirty seconds with full recovery in between. Cool down should consist of at least ten minutes of very easy running and some stretching.
Test #1: 5K or 10K race.
The toughest part of these tests are staying within yourself the first mile or two. Learning to pick up the pace as the race gets longer is an art and it takes experience. Try to run the race as a negative split, or in other words, run the second half of the race faster than the first.
Test #2: Alternate course.
Find a local course or loop that you could run as your 'testing ground'. Same as the 5K or 10K, take the pace out easy and try to negative split the run.
Test #3: Treadmill test.
Although treadmills get a bad rap, they are great for hill running and for testing. Setting out to run a 5K or10K on the treadmill is a great way to test baseline fitness. The test is easily repeatable and you won't have any variables such as heat or wind disrupting your performance.
Results: Like the cycling tests, you can use your average heart rate over the duration of these tests to determine training zones. If you decide to use a 5K race as your benchmark or anything less than 30 minutes, you should probably use 95 percent of the average heart rate for your LT as it's easy to drive your heart rate up knowing you only have to suffer for a short period of time.
Weights
Max Strength: A max strength test is a great way to see if your strength is improving every season. Knowing that you can leg press 2.5 times your body weight this season versus 2.3 times your body weight last season can be a boost to your confidence. Other max strength tests that can be done are squats, seated rows and step-ups.
Keep track of your testing so you can compare from month to month and year to year. These tests can be used all season to determine current fitness levels and help you race mentally tougher next year.
Good luck!
Set your goals: Find a race.