Performance Tests on the Wattbike Pro/Trainer

20 MINUTE FTP TEST

Important:

The FTP test is suitable for those with an exceptional level of fitness looking to understand their training zones and fitness in more detail.

This test takes you to your maximum and should only be attempted by the exceptionally fit. The test should not be attempted if you are a beginner or have been recently ill or injured. Consult your Doctor before you commence any Wattbike test or training plan. The tests are not suitable for children or young adults under the age of 18 unless under supervision.

What is the 20 Minute FTP test?

The FTP test, or Functional Threshold Power test, is a maximal effort test lasting up to an hour. One of the most popular ways to find your FTP is to do the 20 minute FTP test. The performance data derived from this test is used as the baseline figures for endurance cycling. Testing your FTP will give you all the information you need to be able to set your training zones, start training effectively and deliver results.

Who is the FTP test suitable for?

It is a tough test, an all-out effort for 20 minutes, so you will need to be well trained, conditioned and experienced in order to gain the most out of doing the test. If you are not fit enough to do the test, your results won’t give you a true reflection of your ability, the Health Assessment Submax Ramp Test is a good test for those who are beginners or not as conditioned.

Do the FTP test at the start and end of the training program to measure the change in your endurance fitness. It might be a good idea to test at strategic points during your program to check in on your progress.

Why complete this FTP test?

FTP, orFunctional Threshold Power, is a cycling performance measure, which is invaluable when it comes to professional cycling andtraining for key cycling events. Testing FTP performance will give you the chance to improve your pacing strategy, track your training progress and win the cycling race.

One of the most popular ways to calculate your FTP is through a 20-minute cycling threshold test, which will challenge your endurance and speed. You can use the FTP test results to set personalised FTP training zones and give structure to your training.

How to complete the FTP Test

It is simple and easy to complete an FTP test on the Wattbike.

Firstly, select the air resistance which will allow you to achieve a benchmark cadence of 95rpm. Take a look at thepower, cadence and resistance tablesfor guidance.

1. Put on your HR belt;
2. Turn on the Performance Monitor and select ‘Link HR belt’ and select your belt, then go back to the main screen and select;
3. Workouts/ Tests then Tests
4. On the test screen, select 20’ Threshold
5. Input your age, weight in kg’s and gender, then press enter
6. Once the progress bar has disappeared, you can start your test
7. The live display will show cadence and power and a live countdown to the end of the test
8. Once you have completed the test, the performance monitor will show your results and test summary screen

When you’ve completed the FTP bike test you will be able to see your results on the “test screen. Use them to improve your training, and set up your cycling goals.

How to interpret your FTP Test results

Following the Functional Threshold Power test, a new ‘test’ screen will automatically appear. The screen will display:

• Threshold HR - This is your FTHR
• Threshold Power - This is the FTP, different from average power, we use 95% of your average power for calculating your FTP
• Power avg
• HR avg
• MMP
• Vo2
• METS

If you miss this summary screen, don’t worry, all test data is stored and can be accessed in Recall.

You might be wondering what is a good FTP for a cyclist? It will depend on a range of factors like overall physical fitness, weight, and your cycling category. At the end of the day, the most important thing is to exercise and improve your performance regularly, without breaching the limits of your body.

THE HEALTH ASSESSMENT SUBMAX RAMP TEST

You can do this test on the hub app:

1. Download and log into the Hub app onto your phone or tablet
2. Put on your HR belt, turn on the Performance Monitor and select ‘Link HR belt’ and select your belt, then go back to the main screen
3. On your hub app, and tap tests, choose the test you want to do
4. Press play and choose your Wattbike in the list and tap the play button to start the test

What is the test & why complete the HA Submax Ramp test?

The Health Assessment Submax Ramp Test willestimate your Maximum Minute Power (MMP), Maximum Heart Rate (MHR) and give you an age and gender related fitness score. You can use this information to set personalised training zones, give structure to your training and inform your fitness compared to your age grouping. It is a submaximal test, stopping when you reach an RPE of 7 out 10, meaning it is easier and safer to do compared to the maximal tests on the Wattbike.

After successfully completing the HA Submax Test a training program is recommended based on the your age and gender fitness score

The programs are a minimum of 12 weeks set out in 4-week blocks, all workouts will be tailored to your training zones

• Beginner 1 (CRF Score 30th percentile and under)
• Beginner 2 (CRF Score 50th percentile and under)
• Intermediate (CRF Score 70th percentile and under)
• Advanced (CRF Score 90th percentile and above)
• Bonus maintenance plan for those that have completed at least the Intermediate plan

Who can do the HA Submax Ramp test?

Anyone! Particularly useful for those are new to exercising or who are unfit. Use the test at the start of a training plan, block of training to set your baseline performance figures or to find out how your fitness compares to your age group.

How to complete the HA Submax Ramp

You’ll need to use the Wattbike Hub app to do this test.Download and log into the Hub app onto your phone or tablet.

• Put on your HR belt, turn on the Performance Monitor and select ‘Link HR belt’ and select your belt, then go back to the main screen
• Set the resistance on your bike based on your ability level seen in the app:

	Beginner / Active	Very Active/ Club	National / World Class
Resistance	Trainer: 3	Trainer: 7 Pro: 1-2	Trainer: 10 Pro: 3+

• On your hub app, and tap tests, select the HA submax ramp test
• Check your age, weight and gender data is correct, tap start
• The live display will show your current interval and target watts
• As a rule of thumb, when your cadence reaches 95, increase resistance to reduce/ maintain a comfortable cadence
• Once you have reached 7/10 on the Borg scale of exertion (around the ‘no talking point’), press pause and then stop to end the test
• Once you have ended the test, the hub app will will show your results and test summary screen

How to interpret your HA Submax Ramp Test results

Following the test, a ‘test’ screen will automatically appear which displays:

• MMP or FTP
• MHR or FTHR
• Power to weight ratio
• VO2max estimate
• METs (represents the intensity of the test)
• Age and Gender related fitness score

If you miss this summary screen, don’t worry, all test data is stored and can be accessed in your History.

3 MINUTE TEST

Important:

The 3 minute test is suitable for those with an exceptional level of fitness looking to understand their training zones and fitness in more detail.

The test takes you to your maximum and should only be attempted by the exceptionally fit. The test should not be attempted if you are a beginner or have been recently ill or injured. Consult your Doctor before you commence any Wattbike test or training plan. The tests are not suitable for children or young adults under the age of 18 unless under supervision.

What is the 3 Minute Test?

It is an all-out effort for 3 minutes. The test will calculate your Maximum Minute Power (MMP), Maximum Heart Rate (MHR) Functional Threshold Power (FTP) and Functional Threshold Heart Rate (FTHR). You can use this information to set personalised training zones and give structure to your training. If you're unsure of what wattage to start your 3 minute on, try the Health Assessment submaximal ramp test as a warm-up which will give you a good estimation of where to start.

Who is the 3 Minute Test suitable for?

It is a tough test, an all-out effort for 3 minutes, so you will need to be well trained, conditioned and experienced in order to gain the most out of doing the test. If you are not fit enough to do the test, your results won’t give you a true reflection of your ability, the Health Assessment Submax Ramp Test is a good test for those who are beginners or not as conditioned.

Do the 3 minute test at the start and end of the training program to measure the change in your fitness.

How to complete the 3 Minute Test

The Wattbike’s Model B Performance Monitor has a pre-programmed 3 minute aerobic test. Simply follow the instructions below to get started:

1. Put on your HR belt;
2. Turn on the Performance Monitor and select ‘Link HR belt’ and select your belt, then go back to the main screen and select;
3. Workouts/ Tests then Tests
4. On the test screen, select 3’ Aerobic
5. Input your age, weight in kg’s and gender, then press enter
6. Once the progress bar has disappeared, you can start your test
7. The live display will show cadence and power and a live countdown to the end of the test
8. Once you have completed the test, the performance monitor will show your results and test summary screen

How to interpret your 3 Minutes Test results

Following the test, a ‘test’ screen will automatically appear which displays:

• MMP and FTP
• MHR and FTHR
• Power to weight ratio
• VO2max estimate
• METs (represents the intensity of the test)

You can press the right arrow to switch between tabs for more information. For advice on how to read and interpret this data, readWatbike Data 101 - An Ultimate Guide To Wattbike Data For Beginners.

If you miss this summary screen, don’t worry, all test data is stored and can be accessed in Recall.

THE MAX RAMP TEST

Important:

The Max Ramp Test is suitable for those with an exceptional level of fitness looking to understand their training zones and fitness in more detail.

The test takes you to your maximum and should only be attempted by the exceptionally fit. The test should not be attempted if you are a beginner or have been recently ill or injured. Consult your Doctor before you commence any Wattbike test or training plan. The tests are not suitable for children or young adults under the age of 18 unless under supervision.

What is the Maximal Ramp Test?

It’s an incremental test to exhaustion, the target wattage increases by a set amount every minute until failure. Maximum Minute Power (MMP) and Maximal Heart Rate (MHR) is found by doing this test. The final full minute completed is where MMP and MHR are recorded. This is the ‘gold standard’ test designed to find your MMP and MHR.

When to use the Max Ramp Test

Use this test when you want to find your true maximal aerobic power output As mentioned above, only undertake this test if you are fit, healthy & well conditioned. This test is best done with someone to encourage through the test to ensure you push yourself to absolute max.

How to complete the Max Ramp Test

1. Put on your HR belt
2. Turn on the Performance Monitor and select ‘Link HR belt’ and select your belt, then go back to the main screen and select;
3. Workouts/ Tests then Tests
4. On the test screen, select Maximal Ramp Test
5. Input your age, weight and gender and the Start and Stage Wattage, then press enter
6. Once the progress bar has disappeared, start your test
7. The live display will show the time remaining in that stage, cadence, interval, wattage target, power per kilo heart rate and peak power
8. Once you have completed the test, the performance monitor will show your results and test summary screen

How to interpret your Max Ramp Test results

Following the test, a ‘test’ screen will automatically appear which displays:

• MMP
• MHR
• Power Per Kilo
• VO2 Estimate
• METs (represents the intensity of the test)

You can press the right arrow to switch between tabs for more information. For advice on how to read and interpret this data, read Wattbike Data 101 - An Ultimate Guide To Wattbike Data For Beginners

If you miss this summary screen, don’t worry, all test data is stored and can be accessed in Recall.