Conducting the 3 Minute Aerobic Test

Warm up for 10-20 minutes at low intensity to moderate intensity with a cadence of 70 to 90 rpm. Include 3 x 6 second high cadence sprints in your warm up.

1. From the Main menu select Workout (down button), press ENTER. Select New workout (down button) and set up a New workout for a time of 3 minutes.
2. A heart rate monitor (Polar [uncoded] with heart rate receiver, or a coded ANT or ANT+SPORT heart rate chest belt – Suunto or Garmin) is required.
3. From the Main menu go to Setup select HR and press ENTER this goes to the HR setup screen, select ANT chest belt or Polar un-coded chest belt (not forgetting to connect the HR Interface cable for Polar) and follow the instructions on the display.
4. When connected press ESC until the display returns to the Main menu. The HR belt is now connected.
5. Press ESC until the display returns to the Main menu.
6. From Custom workout (Main menu - Workout - Custom) select the 3 minute workout. Select the Watts display screen (consider using these Watts with the Polar View display to look at left/right leg symmetry and pedalling technique during the test).
7. Set the air resistance lever to the required level.
8. From a static starting position pedal, in a seated position at a cadence (r/m) that can be maintained for 3 minutes (recommended 90-110 r/m).
9. Record:
   • Power average (W) - this is the estimate of your maximum minute power (use Recall to get this information - also note the average cadence)
   • The maximum heart rate that you achieved (you will need to watch for this visually during the test or record separately) - this is the estimate of your maximum heart rate.
   • Use your maximum heart rate and maximum minute power with the calculator on the Heart Rate and Power Training Zones page to calculate your training zones.