Health Assessment Submax Test

What is the Health AssessmentSubmax Test?

The Health Assessment Submax Test estimates your Maximum Minute Power (MMP), Maximum Heart Rate (MHR), and provides a cardiorespiratory fitness score based on your sex (male/female) age, body mass (weight) and power in watts from the test. This information helps you set personalised training zones, structure your training, and understand your fitness level compared to others in your age group.

Who can do the test?

Anyone can do the test, especially those who are new to exercise or have low fitness levels. It is useful for establishing baseline performance figures and comparing your fitness to your age group.

How to complete the test:

1. Put on your heart rate (HR) belt and turn on the Wattbike Atom.
2. Open the Wattbike Hub app and verify that your user data (weight, and gender (sex male/female), fitness level and date of birth) is correct in your Profile, also change the Preferences from Functional Threshold Power to Maximum Minute Power
3. Then go to the "Tests" section.
4. Select the "Health Assessment Submax Test."
5. Make sure your bike and heart rate strap are connected.
6. Follow the on-screen instructions during the test, paying attention to the cadence and power targets.
7. Increase your cadence up to 95rpm and maintain that cadence for the rest of the test.
8. When you reach an exertion level of 7 out of 10 on the Perceived Exertion scale, pause the test and then stop it.
9. After completing the test, a summary screen will display your results.

How to interpret your results:

The test summary screen will show:

1. Cardiorespiratory Score by sex (male/female), age, body mass and power from the test
2. MMP (Maximum Minute Power) and Estimated Maximum Heart Rate
3. Power to weight ratio
4. Estimated VO2max (maximum oxygen consumption)
5. If you miss the summary screen, you can access your test data in the History section of the app.
6. New Power and HR Training zones will be shown
7. Once you have established your Training Zones and if you prefer to use FTP zones simply go into your Profile and switched the Preference to Functional Threshold Power

How your CRF score will determine which Health Training Plan you need to complete:

Your CRF score from the test will determine which plan - there are four different plans all of which are 13 weeks long. These plans can be found on the Wattbike Hub app under Plans > Heath & Fitness Plans and are described below.

• Beginner 1 - for those who have a CRF score of 30% or less – with little previous exercise / recovering from illness or injury. It consists of 3 workouts a week at lower intensities.

• Beginner 2 - for those with a CRF score of 50% or less who have undertaken moderate exercise, and/or recovering from illness or injury. It consists of 3 workouts a week at low to moderate intensities.

• Intermediate - for those with a CRF score of 70% or less, and have undertaken moderate to high intensity exercise, free from illness and injury. It consists of 4 workouts a week at low-moderate-high intensities.

• Advanced - for those with a CRF score of 70% or more – for experienced athletes who are free from injury and illness. It consists of 5 workouts a week at low-moderate-high intensities.

Learn how to get 10% fitter and improve your cardiorespiratory fitness score here.