Test Yourself

Step 1

Conduct a 3 minute aerobic test, or if you are undertaking Sportive Training Plans 4 and 5 or the Triathlon Winter Training Plan you could use the Fletcher Test (20 minute high percentage of maximum minute power test) and/or one of the ramp tests. Full details of all the test can be found in the Wattbike Cycling Tests section

Step 2

Record the average power in Watts and the maximum heart rate achieved for the 3 minutes or, the highest average minute power output in Watts and highest heart rate achieved during a ramp test (usually the final minute).

Step 3

Use the experience description or your maximum minute power to decide your Fitness Level and training plan. The fitness levels equate to the Sportive training plans. For example if you are a beginner with no cycling experience then your fitness level is 1 and ou should follow Sportive training plan 1. If you are an experienced cyclist cycling 5+ times a week then you are fitness level 5 and should follow Sportive training plan 5.

Step 4

Apply the power and heart rate training zones to the specific training plan you are following.

Fitter individuals (non cyclists) and experienced cyclists can use just a ramp test in step 1 to establish maximum minute power and maximum heart rate.