Two weeks have gone by since my last post, and I am finally starting to see some gains. I can now physically see changes in my body, my training sessions are improving, and I’ve just completed my third fitness test week, which was a great success.

In my last post, I mentioned that I had access to a swimming pool. The first full week I had access… it was shut. Apparently, there weren’t enough lifeguards. On the upside, I was able to do some swims this week, which was a big relief. The timing was actually perfect, as this week was both a recovery and a fitness test week. The first swim session was an easy recovery session, which allowed me to find my stroke again. The second session was a fitness test, giving me a great opportunity to reassess my swimming zones so that the next sessions should be more beneficial.

These fitness tests occur every six or seven weeks and are a great way to keep my training aligned with my personal fitness level. The tests assess my threshold pace, heart rate, and power. These figures are then used to update my zones. If the numbers improve, the zones get harder, and vice versa.

The first test was the threshold running test. This consisted of a 30-minute best effort with a warm-up and cool-down. Last time I did this in February, I was a little disappointed, improving my threshold pace by only one second. I hoped for a much better result this time.

I set out to complete the run fitness test. I started the 30-minute best effort feeling strong, with my pace close to 6-minute miles. After 20 minutes, I was still close to 6:30-minute miles. I was more than happy with this and felt I could maintain, if not improve, towards the end. Then disaster struck: I got stomach cramps and an overwhelming urge to go to the toilet. I soldiered on as best I could, but I could see my pace dropping. With about two minutes to go, I stopped the test. I was nearly walking, and it was not a true reflection of my abilities.

The cramps ruined what could have been a strong effort, but I decided to accept the results as they were. This was a recovery week, and repeating the test without knowing how much I could improve didn’t seem worthwhile. Training has been hard recently, and I needed the rest.

Even with the hiccup, I could see the effort paying off. I improved my threshold pace from 6:57 to 6:41 per mile—a massive 16-second improvement. I am over the moon with this. I had felt my run sessions were becoming a bit easy, and this new setting should keep me on my toes. I also recorded a threshold heart rate of 175 bpm, similar to before. Overall, a great success for the first test.

Things got even better with the cycle threshold test. This was a 20-minute best effort with a warm-up and cool-down. I had considered doing the test on the road to get an idea of my power outdoors, but I opted for consistency. I had done previous tests on the turbo trainer, so I did this one on the turbo as well.

I felt really strong for this test, having taken a full day off beforehand. I started conservatively but quickly realised I was feeling very good. Before I knew it, I was hitting wattages above 300. I didn’t even think I was capable of this. I managed to maintain power around 280–310 watts. The last five minutes were very hard—likely more psychological than physical.

The results were in: I achieved a functional threshold power of 281 watts. This is a huge jump from 252 watts—an increase of 29 watts! As you can imagine, I am unbelievably happy. It is my highest FTP ever recorded!

Finally, it was time for the swim. This test involved a 400-meter best effort, a 5-minute recovery swim, and then a 200-meter best effort, with a warm-up and cool-down. I wasn’t sure what to expect, having been disappointed with my January result. My previous goal had been to swim 400 meters in under 7 minutes, which I achieved at 6:59. I knew I could do better, though, and the only excuse for January’s result was being a little hungover from New Year.

I arrived at the cold pool early in the morning and did the test. To be honest, it was tough. I pushed as much as I could and really wanted to improve on my December performance. The effort paid off: I swam 400 meters in 6:41 and 200 meters in 3:13. This was more like it. I am definitely fitter now than in January, and it shows the impact alcohol can have on performance. Considering I hadn’t done any swims since December, I am content with the result.

My plan now is to jump straight into the planned swim sessions using the zones determined by this week’s test. I will see how it goes, and if it becomes too hard or impacts my other training sessions, I will lower the intensity and gradually build it back up. I will, of course, keep you informed.

Test week is now complete. I will see how I cope with the new zones over the next couple of weeks. Overall, I am really happy with my improvements. The proof really is in the pudding!