Submaximal fitness tests involve a standardised, non-exhaustive exercise that enable a fitness assessment. In this post, we discuss the latest research and proposed protocols for team sport athletes.
Hectic schedules and prolonged competition periods prevalent in team sports today make it challenging to routinely conduct fitness tests. Submaximal Fitness Tests (SMFT) have emerged as a pragmatic solution.
They offer a non-fatiguing fitness test that are time efficient and relatively easy to integrate into a training session, thereby reducing the testing burden on athletes. The main advantage of SMFTs is their ability to test multiple athletes simultaneously, directly on the training field, which makes them highly feasible within the constraints of team sports environments.
SMFT Protocols
Research from Tzlil Shushan and colleagues provide a comprehensive overview of these tests (2022; 2023). They identified now over 100 different published protocols. However, they were able to identify five distinct submaximal fitness test protocols characterised in their combinations of exercise regimen (continuous or intermittent) and the progression of exercise intensity (fixed, incremental, or variable) (see figure below from their Sports Medicine publication).
![Submaximal fitness tests (SMFT) protocol taxonomy. Each protocol category consists of two levels: (1) exercise (EXE) intensity intermittency (continuous or intermittent) and (2) manipulation of exercise intensity (fixed, incremental, or variable), together yielding five distinct SMFT protocol categories (shaded areas). Intermittent-variable can be further categorized into drill-based and game-based formats. Each category can be further manipulated based on the movement (MOVE) pattern (linear, change of direction [CoD], and multi-direction), activity mode (running or cycling), and exercise environment (closed, semi-open, or open)](https://static.wixstatic.com/media/b6e401_f1854d13116648058a6be7329f4d5e09~mv2.png/v1/fill/w_980,h_413,al_c,q_90,usm_0.66_1.00_0.01,enc_auto/b6e401_f1854d13116648058a6be7329f4d5e09~mv2.png)
SMFT Outcome Measures
The response measures from these tests serve as proxies for athletes’ physiological states, encompassing cardiorespiratory, metabolic, subjective, and mechanical indicators. Key response measures include:
Cardiorespiratory/Metabolic: Exercise heart rate (HRex), heart rate recovery (HRR), and blood lactate concentration.
Subjective: Rating of perceived exertion (RPE).
Mechanical: Locomotor outputs, such as total distance covered, accelerations, and inertial measurement unit (IMU) derived data like overall accelerometry load.
Heart rate derived indices are the most common outcome measures in SMFTs. As I discussed in a post on heart rate as a forgotten measure, it can provide valuable insight as a fitness marker when combined with external load, and specifically, a fixed external load as is the case in SMFT.
Two of the most common heart rate indices used are:
Heart Rate During Exercise (HRex): Typically measured in the last 30-60 seconds of the test.
Heart Rate Recovery (HRR): Assessed via the drop in beats per minute after exercise.
HRex is often preferred due to its ease of measurement and reliability in practical settings. It is a reliable proxy for fitness, as a lower HRex over time suggests improved aerobic fitness, whereas an increasing outcome can indicate detraining.
As detailed in the video above, Shushan and colleagues present a recommended protocol based on those they found in the literature. This includes:
Track Type: Continuous, rectangular, or linear track with longer shuttles to reduce direction changes.
Intensity: 75-85% of maximum heart rate.
Duration: 3-4 minutes.
Measurement: Mean heart rate during the last minute of the test (i.e. HRex).
Final Thoughts and Further Reading
Submaximal fitness tests provide a practical and efficient method to monitor athletes’ physiological states without the drawbacks of exhaustive testing. By focusing on heart rate derived indices and carefully designing protocols, practitioners can gather valuable insights into athletes' fitness and recovery.
Read Next:
Shushan et al., 2022: https://link.springer.com/article/10.1007/s40279-022-01712-0
Frequently Asked Questions (FAQs)
What is a submaximal fitness test?
A submaximal fitness test measures the response to a fixed load at a moderate exercise (rather than an exhaustive effort), providing insights into an athlete’s fitness without causing excessive fatigue.
Why are heart rate measures commonly used in these tests?
Heart rate measures are reliable, easy to monitor, and provide valuable data on cardiovascular response during exercise.
How should the submaximal fitness test be conducted?
Shushan and colleagues recommend a protocol with a continuous track, maintain 75-85% maximum heart rate intensity, and measure mean heart rate (exercise heart rate) during the last 30 or 60 seconds of a 3-4 minute exercise period.
For more information on submaximal fitness tests and other sports science topics, check out our YouTube channel’s Load Monitoring playlist.
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