It is important to do periodic fitness tests to monitor the effectiveness of your training and ensure that you are obtaining the desired adaptations. One of the best ways to do this is to do a lactate threshold test. However, if you do not wish to undergo an estimated VO2max test or a lactate threshold test, the other way you can do this is to undergo a progress check test. This is a short 10 minute sub maximal test which does not interfere with your training because it is not a maximal effort and therefore recovery time is quick.
An initial test must be conducted and your heart rate is monitored throughout. After a number of weeks of training, the progress test is repeated at a predetermined intensity and your heart rate is again monitored at this intensity.
Progress check test (sub maximal test) for runners and cyclists
When both tests are compared you should see that your heart rate is lower in the repeat test despite working at the same intensity. This indicates positive cardiovascular and muscular adaptations to training. It also indicates that your training programme needs to be updated to ensure continued progression.