This week we did one session of work capacity, where the athlete pushes themselves as close to their max heart rate ( which is 220 minus age, the standard deviation of plus or minus 10) for a certain amount of time and had the athletes try and keep their heart rate at a steady state within 5 beats for an entire 15 minutes.
The athlete might have had to stop or speed up to keep their heart rate within those 5 beats. The more conditioned the person is the easier it is for them to reach a steady state and also stay there.
The definition of a steady state is the condition of a system or physiological function that remains relatively constant. For example, after a few minutes of submaximal exercise, the person reaches a state where the heart rate and oxygen tend to remain constant. Usually, someone that is trained has a lower steady state than someone that is untrained.
Warm Up: Ladder
20 minutes staying at steady state as many rounds as possible