Hey there, fellow runners!

Ever heard of IRI, the immediate recovery index?

It’s a powerful test that provides valuable insights into your physical efficiency.

Let’s dive in and explore how to conduct this test to unlock a deeper understanding of your body’s capabilities.

Understanding IRI: The Immediate Recovery Index

The IRI test is a reliable indicator of physical efficiency, offering valuable data to inform your training regimen.

To conduct the test, take a 50cm step and climb up and down 30 times per minute for a total duration of 3 minutes (that’s 90 steps in 3 minutes). Precision of cadence is key during this test.

After completing the exercise, allow 1 minute to pass and then count the number of heartbeats for the next 30 seconds. Use this count to calculate the IRI value using the formula: 18000 / (detected heartbeats x 5.5).

Once you have your IRI value, compare it to the following ranges:

😉 Above 80: Optimal physical efficiency
😌 Between 70 and 80: Good physical efficiency
🤨 Between 60 and 70: Discrete physical efficiency
😟 Between 50 and 60: Sufficient physical efficiency
😫 Below 50: Insufficient physical efficiency

By understanding your IRI, you can gain valuable insights into your physical efficiency and tailor your training to optimize performance and achieve your fitness goals.

Remember, your journey to better health and fitness is unique, so embrace the process and celebrate every step forward!

Feel Your Run,

Ely