CSS Testing EXPLAINED
'Pacing Ability'
This is based off the pace of your first 100m split of your 400m compared to the average pace for your 400m. (ie. Did you set off too fast!)
'CSS Pace'
This is your estimated 'Threshold' pace, and is approximately what you could hold for 1500m/20 minutes. Its calculated from the speed of your time trials and the drop-off rate between the 200m and the 400m. Its a pace that we should be targeting in training a lot!
'Petrol or Diesel?'
If you had a big drop off between your 200m and 400m, you are a petrol engine! If you are a bit 'one paced' you will be a diesel engine. The chart also shows what you should work on improving (example sessions at bottom of the page)
'True Reflection?'
Use the key at the bottom of this page to see coaches opinion of the results
This is based off the pace of your first 100m split of your 400m compared to the average pace for your 400m. (ie. Did you set off too fast!)
'CSS Pace'
This is your estimated 'Threshold' pace, and is approximately what you could hold for 1500m/20 minutes. Its calculated from the speed of your time trials and the drop-off rate between the 200m and the 400m. Its a pace that we should be targeting in training a lot!
'Petrol or Diesel?'
If you had a big drop off between your 200m and 400m, you are a petrol engine! If you are a bit 'one paced' you will be a diesel engine. The chart also shows what you should work on improving (example sessions at bottom of the page)
'True Reflection?'
Use the key at the bottom of this page to see coaches opinion of the results
CSS RESULTS JULY 2022 (MK & Flitwick Squads)
CSS RESULTS January 2022 (MK & Flitwick Squads)
CSS RESULTS January 2020 (MK & Flitwick Squads)
CSS RESULTS MAY 2019 (MK & Flitwick Squads)
CSS RESULTS February 2019 (MK & Flitwick Squads)
CSS RESULTS October 2018 (MK & Flitwick Squads)
CSS RESULTS JUNE 2018 (MK & Flitwick Squads)
CSS RESULTS March 2018 (MK & Flitwick Squads)
CSS RESULTS NOVEMBER 2017 (MK & Flitwick Squads)
CSS RESULTS July 2017 (MK & Flitwick Squads)
CSS RESULTS APRIL 2017 (MK & Flitwick Squads)
CSS RESULTS JANUARY 2017 (MK & FLITWICK SQUADS)
CSS Results November 2016 (MK & Flitwick Squads)
CSS Results August 2016 (MK & Flitwick Squads)
CSS Results May 2016 (MK & Flitwick Squads)
CSS Results March 2016 (MK)
CSS Results March 2016 (Flitwick)
CSS Results JANUARY 2016 (MK)
CSS Results November 2015 (MK)
CSS KEY
True Reflection of Your Current Ability?
1. Yes, well done!
2. No, your pacing is the main cause for concern here. Don't cry - act now & do something about it!
3. No, you were sick, injurred or on the comeback-trail!
4. No, you were simply having an off day - don't panic, we all have them!
5. No, your were using a pull buoy, wetsuit or fins - these items will seriously skew your results, be warned!
1. Yes, well done!
2. No, your pacing is the main cause for concern here. Don't cry - act now & do something about it!
3. No, you were sick, injurred or on the comeback-trail!
4. No, you were simply having an off day - don't panic, we all have them!
5. No, your were using a pull buoy, wetsuit or fins - these items will seriously skew your results, be warned!
Example Extra Sessions
Endurance: 4-8 x 400m @CSS Pace with 45-60 seconds rest between each
Threshold: 12-30 x 100m @CSS Pace with 10-15 seconds rest between each
Speed: 8 x 25m @ 100% with 10-15 seconds rest between each + 200m easy recovery (Repeat everything x 4-6)
Endurance: 4-8 x 400m @CSS Pace with 45-60 seconds rest between each
Threshold: 12-30 x 100m @CSS Pace with 10-15 seconds rest between each
Speed: 8 x 25m @ 100% with 10-15 seconds rest between each + 200m easy recovery (Repeat everything x 4-6)
