Guide to self-tests

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If you need help finding the right training program after your test, or if you have questions, you can write to info@hechmannsport.dk .

These self-tests can pretty much be performed by anyone regardless of level and training experience. The tests must be performed on the same day with prior specific warm-up, which we provide inspiration for below. If you heat up in a different way, be sure to use min. 20 minutes so you are well warm.
We recommend that you run the tests on a flat circuit, which is measured exactly where the best is an athletics track.


3-9 minute tests

Suggestions for the warm-up before the 3-9 minute test
15 min jogging / Ae1 (jogging / slow running)

2 min Ae3 (Moderate run)

1 min jogging (jogging)
2 min AT (slightly faster than moderate pace. You will be short of breath)
1 min jogging (jogging)
2 x 30 sec An2 with 1 min. Jogging in between (2 x 30 sec. In your 5 km pace, which is a pace where you get well breathed)
2-3 min jogging + easy ascent runs + possible coordination / ankle / knee - and heel lift. ( watch video with inspiration here )

Now you are completely warm and ready for your tests.

3 minute test:
Run 3 min. all-out, where the achieved distance and possible power from your wattmeter is noted down ..

5 min. walking / jogging and possibly a couple of uphill runs, where you start slowly and increase the speed over 100 meters to 90% of your max. Jog in between. Now you are ready for the 9 minute test.

9 minute test:
Run 9 minutes all-out, where the achieved distance and any power from your wattmeter is noted down afterwards.
Approx. 10 - 15 min. jogging / Ae1 to finish.

Enter your results from the two tests into the calculator and possibly create a membership in Hechmann Running , to get the full benefit of your efforts. There you will train according to your personal training zones, on which the Hechmann Method is based.

10-60 minute tests
The 10 - 60 min test must be done over 2 days or within a maximum of one week.

We recommend that you take the 10-minute test first and the 60-minute test 3 days later.


10 minute test

Suggestions for the warm-up before the 10-minute test
15 min jogging / Ae1 (jogging / slow running)

2 min Ae3 (Moderate run)

1 min jogging (jogging)
2 min AT (slightly faster than moderate pace. You will be short of breath)
1 min jogging (jogging)
2 x 30 sec An2 with 1 min. Jogging in between (2 x 30 sec. At your 5 km pace)
2-3 min jogging + easy ascent runs + possible coordination / ankle / knee - and heel lift. ( watch video with inspiration here )

Now you are completely warm and ready for your test.

Run 10 minutes all-out, noting the distance down.
Approx. 10 - 15 min. jogging / Ae1 as jogging.



60 minute test

Suggestions for the warm-up before the 60 minute test
15 min jogging / Ae1 (jogging / slow running)

2 min Ae3 (Moderate run)

1 min jogging (jogging)
2 min AT (slightly faster than moderate pace. You will be short of breath)
1 min jogging (jogging)
2 x 30 sec An2 with 1 min. Jogging in between (2 x 30 sec. At your 5 km pace)
2-3 min jogging + easy ascent runs + possible coordination / ankle / knee - and heel lift. ( watch video with inspiration here )

Now you are completely warm and ready for your test!

Run 60 minutes all-out. Be sure to write down the distance and possibly the power from your wattmeter.
Approx. 10 - 15 min. jogging / Ae1 as jogging.

Enter your results from the two tests into the calculator and possibly create a membership in Hechmann Running , to get the full benefit of your efforts. There you will train according to your personal training zones, on which the Hechmann Method is based.