How can I test my current stamina level?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.In order to accurately gauge your stamina level, you must test the main physiological indicators that your body utilizes for energy efficiency. Regular testing will help you track your progress and identify areas that require improvement. These are the same standards used in professional athletics to monitor the efficiency of training programs and achieve peak performance.
Cardiovascular Metrics
- Resting heart rate measurement upon waking
- Heart rate recovery after standard exercise
- VO₂ max estimation through submaximal tests
Performance Benchmarks
- Duration sustaining 85% max heart rate
- Power output consistency during intervals
- Perceived exertion ratings at fixed workloads
Recovery Indicators
- Time to return to resting breathing post-exercise
- Muscle soreness levels after standard sessions
- Sleep quality metrics affecting next-day energy
To interpret results, reliable monitoring systems must be used. Record your resting HR weekly, looking for decreasing heart rate numbers which indicate improvement in cardio efficiency. Also record the duration of high-intensity bouts; longer durations reflect improved stamina. I assist athletes in establishing personal baselines to assess their improvement over time.
Perceived exertion scales provide useful subjective data, rate effort on a scale of 1 to 10 during standard workouts. A decreased rating at a fixed workload indicates a gain in fitness. Use in conjunction with objective criteria, such as heart rate, for a comprehensive assessment. This duality of approach reveals physiological and subjective improvement.
The frequency of testing impacts its precision. To obtain an accurate test of progress a test should be done every four to six weeks. Always test under similar conditions: time of day, nutritional status and hydration levels similar. It is also essential to keep a complete record of all environmental factors which may influence results, such as temperature. Testing under controlled and free conditions is necessary to validly compare differences over a period of time.
Read the full article: 12 Proven Ways to Build Stamina
