Originally Posted by
nikalas
Although I agree to a certain extent as to the limitations of treadmills I wouldn't go as far as to say you're wasting your time on them if that's all you've got available.... Ingrid Kristiansen did all her winter training on one and didn't do too badly on it. That said, for mimicking hill climbing I personally think a stepper ramped up to full whack is far more effective. I used one when I lived in London and was training for the Himalayan 100 and it did the job.
I am intrigued though CL why the test would have to be at full effort and power would have to be measured. I would suggest that a better experimental model would be for a group of athletes to first run at a sustainable pace (10k pace would work) without any increase in gradient for a set period (say 20 minutes). During that run, heart rate and perceived exertion (using the Borg Scale) would be recorded every minute. You could then repeat the test a suitable amount of time later allowing for recovery and controlling for manageable variables. This time though the gradient would increase by 0.5% each minute. I'm sure you'd see from both heart rate and Borg data that the effort required is greater.