CASE STUDY
5-Mile Zone 3 Testing Case Study
This case study highlights a 26-week journey using CIS Training Systems' data-driven training and 5-mile Zone 3 testing to enhance power, endurance, and heart rate efficiency. Through structured phases and performance analysis, the athlete achieved notable improvements, underscoring the impact of personalized, metrics-based coaching on sustainable performance gains.
Why 5-Mile Zone 3 Testing is Effective
The 5-mile Zone 3 Testing is a valuable performance assessment tool used at CIS Training Systems. This test is conducted at Zone 3, representing a moderate to high-intensity effort. The testing offers valuable insights into:
- Threshold Determination: Estimating threshold power and endurance capacity.
- Monitoring Progress: Tracking improvements in power output, time, and heart rate.
- Endurance and Efficiency: Understanding how well athletes can sustain power.
- Adaptation Insights: Heart rate and power analysis for cardiovascular adaptations.
- Motivational Benchmark: Tracking improvement for motivational purposes.
5-Mile Zone 3 Testing - Africa Battle
| Phase | Time | HR | Watts | RPM |
|---|---|---|---|---|
| Base | 15:06 | 144 | 206 | 91 |
| P1 | 14:56 | 145 | 210 | 92 |
| P2 | 13:58 | 146 | 224 | 94 |
| P3 | 13:22 | 143 | 245 | 94 |
| P4 | 13:59 | 146 | 249 | 93 |
| P5 | 13:45 | 146 | 241 | 92 |
| P6 | 12:12 | 143 | 270 | 91 |
Chart Explanation: The chart above visually represents the athlete's performance improvements over the six testing phases. It shows a clear reduction in time to complete the test, while power output increased consistently. This improvement in both time and watts demonstrates better overall performance and efficiency, even as heart rate and cadence stayed relatively stable.
Analysis
Overall Performance Improvement: The athlete showed a significant reduction in time to complete the 5-mile test, from 15:06 in the Base phase to 12:12 in Phase 6—a 19.66% improvement. Power output increased from 206 to 270 watts, reflecting a 31.06% improvement. This demonstrates increased power and efficiency over the testing phases.
Heart Rate and Cadence: Heart rate fluctuated slightly but remained stable overall, suggesting improved cardiovascular efficiency. Cadence stayed consistent throughout, indicating optimal pedaling efficiency as power increased.
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