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Test protocol for the 100 m step-test.
| Distance (m) | Step (#) | Repetition (#) | Start Time (min) | Intensity (I-zone) |
|---|---|---|---|---|
| 100 | 1 | 3 | 1:40 | 3—Aerobic pace |
| 200 | 1 | 4:00 | 1 | |
| 100 | 2 | 3 | 1:50 | 4—Threshold pace |
| 200 | 1 | 4:00 | 1 | |
| 100 | 3 | 3 | 2:00 | 5—VO2max pace |
| 200 | 1 | 4:00 | 1 | |
| 100 | 4 | 1 | None | Maximal effort |
All repetitions began with start in the water. Intensity zones are based on the national intensity scale for endurance sports (https://www.olympiatoppen.no/fagstoff/utholdenhet/oltsintensitetsskala/page594.html#).
