Training nach Plan


The G8 Test has been developed in 1995 by
R. Grueninger, a professional medic and dancer.

Based on the principals of existing tests, the findings of new studies and
his own experience during his career as a professional dancer, he designed
a standardized and comparable fitness test tailor-made for dancers.

It uses a standardized 8 minute piece of music that increases in
tempo to assure the surpassing of the metabolic thresholds of the body.

A monitor strap around the chest transmits the heart
rate continuously to a recording polar wrist watch.

Once the data is transferred to a computer an optimized algorithm
manages to determine the aerobic / anaerobic thresholds by analyzing
the resulting graph. Therefore a blood analysis is dispensable.
The thresholds are later used to calculate a two level individualized training program.

It is of benefit to repeat the test later to measure improvements
relative to the established baseline and alter the plan accordingly.

aerobic / anaerobic threshold:
if our muscles aren’t required to work too hard , our body decides to rely on its largest energy bank: The burning
of body fat. The catch, however, is that it takes a while to get this energy to the muscle. As the stress level
increases it becomes too slow and we switch to the faster carbohydrate source. This is called the aerobic threshold. This source of energy also no longer suffices as the work level continues to increase. The second level is reached
and is called the anaerobic threshold. As soon as it is crossed, our energy providers get overloaded with work.
Energy is provided extremely quick, but at the price of a very unfavourable process. The raw materials are
burned incompletely, with lactic acid as a by-product. Our muscles are no longer able to work once a certain
level of lactic acid has accumulated in the blood.