Hello All,
Training tools are very important to manage training load and perceived recovery vs. actual recovery. Oftentimes we overextend ourselves and do not realize it until sickness or when training goes terribly. Personally, the Rusko helps me have another opinion (non-partisan) in which to monitor myself.
The Rusko is a basic four minute test with a heart rate monitor. Newer models have these tests built-in while I usually input the data into the computer to get a comparison to previous tests as well as a graphical representation of the test. A Rusko is done immediately after waking up. The first two minutes are lying in bed (individual heart rates can vary) and then two minutes standing up. Remember that to make it a valuable tool the Rusko test must be standardized for you. My heart rate monitor then stores the values of HR's at five-second intervals. It is advisable to establish a baseline in which to compare future tests. Generally, I know that a value of 25 is high (approaching heavy fatigue) while 20 is a rested state.
The Rusko is calculated by the average of two data sets: the 2nd minute of laying down and the 2nd minute of standing up. These averages are then multiplied by a factor to give you a raw score. Usually for me this score is in the 20-25 range. It is also important to notice the peak after standing.
The Rusko is useful tool to enhance your training and recovery regime.
Signed,
Keep 'em Straight
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