Power Test using CycleOps and PowerTap

December 28, 2013

By coach Dave Williams

The Graded Exercise Test (GXT) is a measure of cardiovascular fitness.  It shows your body’s response to increasing workload.  It can also identify lactate threshold wattage and heart rate.  A plot of HR versus power shows the cardiovascular response to increasing workload.  The lactate threshold is about 10-15% below the point where breathing becomes labored.  The corresponding perceived exertion would be about 7 out of 10.  An ideal improved training response would indicate each power step achieved at a lower heart rate and lactate threshold reached at a higher wattage with an increase in peak power achievement.  Ideally the plotted line should shift down and to the left as fitness improves. 

[HR: Heart Rate; RPE:Rate of Perceived Exertion; Ventilations: E(easy), F(fast), H(hard), L(labored)]

GXT Test: December 28, 2013

Lactate Threshold Heart Rate: LTHR 167

Lactate Threshold Power (Wattage Range): LTP 180

Training Zones (Percentage of LTHR = Z1 Recovery, Z2 Base, Z3 Aerobic, Z4 Anaerobic)

Z1 (70% of LTHR) = 117, Z2 (85% of LTHR) = 141, Z3 (@LTHR)= 167, Z4 (110% of LTHR) = 183

Power Profile testing shows your strengths and weaknesses and ultimately what you are capable of.  It also helps you to match power output to a particular course or ride.  When taken together with the GXT, you will be able to establish accurate training paces based on the correct energy system requirements of each workout session.  

Sequence:

10 Minute Warm-up

6 Minute Test (Avg Watts)

5 Minute Recovery

12 Second Test (Avg Watts)

5 Minute Recovery

1 Minute Test (Avg Watts)

10 Minute Recovery

12 Minute Test (Avg Watts)

15 Minute Recovery

30 Minute Test (Avg Watts w/ Avg HR Last 20 Minutes)

PP Test: December 28, 2013

12 Second Average Watts:          373

1 Minute Average Watts:             200

6 Minute Average Watts:             179

12 Minute Average Watts:           149

30 Minute Average Watts:           132 (Average HR = LTHR: 167)