The Balke Test | FOD Runner - The FOD Runner
Intro: This is a quick summary of “The Balke Test | FOD Runner” from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to watch the full video for all the details.
Key Points:
- The Balke (or Balke) test is a 15‑minute all‑out run on a track to estimate your VO₂ max without lab equipment.
- Run continuously for 15 minutes at maximum effort; the distance covered gives an estimate of your VO₂ max.
- Use the result to set training paces for your upcoming plan.
Workout Example:
- Warm‑up: 10‑15 min easy jog.
- Balke Test: Run around the track (or road) for 15 minutes all‑out. Record the total distance (e.g., 4,000 m).
- Cool‑down: 5‑10 min easy jog or walk.
- Use the distance to calculate VO₂ max (e.g., VO₂ max ≈ (distance in meters – 504.9) / 44.73). Then set your training paces accordingly.
Closing Note: Give the Balke Test a try today and adjust the paces in your Pacing app to fit your own speed. Have fun, and keep pushing toward your next race!
References
- The Balke Test | FOD Runner - YouTube (YouTube Video)
Workout - Balke VO₂ Max Test
- 15min @ 6'30''/km
- 15min @ 3'30''/km
- 10min @ 7'00''/km
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