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The Test Protocol

To make your performance diagnostics as accurate and standardized as possible, there are a few things you should keep in mind.

One Session - Approx. 90 Minutes

  • Starting from a slow speed and with a low cadence.
  • The sprint should be performed all-out from the start and without pacing. In addition to a high average power, the maximum power should also be achieved.
  • Ride on a flat, slightly ascending stretch of road.
  • It doesn't matter whether you ride sitting or standing.
  • Choose a gear with which you can achieve the highest possible power output.
  • If you are not sure which gear is the right one, you can include a few short "test sprints" in the warm up.

  • Starting from a slow speed and with a low cadence.
  • The sprint should be performed all-out from the start and without pacing. In addition to a high average power, the maximum power should also be achieved.
  • Ride on a flat, slightly ascending stretch of road.
  • It doesn't matter whether you ride sitting or standing.
  • Choose a gear with which you can achieve the highest possible power output.
  • If you are not sure which gear is the right one, you can include a few short "test sprints" in the warm up.

  • All-out test to determine the highest possible average power over 12 minutes.
  • Ride in a sitting position.
  • Pacing as steady as possible.

  • All-out test to determine the highest possible average power over 4 minutes.
  • Ride in a sitting position.
  • Pacing as steady as possible.

First Session - Approx. 60 Minutes

  • Starting from a slow speed and with a low cadence.
  • The sprint should be performed all-out from the start and without pacing. In addition to a high average power, the maximum power should also be achieved.
  • Ride on a flat, slightly ascending stretch of road.
  • It doesn't matter whether you ride sitting or standing.
  • Choose a gear with which you can achieve the highest possible power output.
  • If you are not sure which gear is the right one, you can include a few short "test sprints" in the warm up.

  • Starting from a slow speed and with a low cadence.
  • The sprint should be performed all-out from the start and without pacing. In addition to a high average power, the maximum power should also be achieved.
  • Ride on a flat, slightly ascending stretch of road.
  • It doesn't matter whether you ride sitting or standing.
  • Choose a gear with which you can achieve the highest possible power output.
  • If you are not sure which gear is the right one, you can include a few short "test sprints" in the warm up.

  • All-out test to determine the highest possible average power over 12 minutes.
  • Ride in a sitting position.
  • Pacing as steady as possible.

Second Session - Approx. 60 Minutes

  • Use your 12 min power from the first day as a reference.
  • Ride in a sitting position.
  • Pacing as steady as possible.

  • All-out test to determine the highest possible average power over 4 minutes.
  • Ride in a sitting position.
  • Pacing as steady as possible.

Set-up and Preparations

  • The test can be performed indoors on a roller trainer or outdoors on the road.
  • Find a quiet and steady route if the test is to be done outdoors.
  • The performance test should be performed well-rested. Training volume and intensity should therefore be reduced in the days leading up to the test, and the day prior should be a rest day if possible. In order to be mentally fit and motivated, the test should be performed on a calm day without additional everyday stress.
  • The carbohydrate stores should be filled and the last meal about 2h before the start of the test. Also on the day before the test, sufficient energy and carbohydrate intake should be ensured.
  • The performance test should be performed as standardized as possible. In this way, distortions due to external influences can be greatly reduced in the analysis of performance development.
  • Additional explanations can be found in our Knowledge Base.

The Equipment Needed for Testing

  • Powermeter or smarttrainer with power recording.
  • Bike computer that can record data as GPX, TCX or FIT file.
  • Make sure the equipment is properly set up:
    • Calibrate power meter or smart trainer.
    • Connect heart rate sensor.
    • Prepare carbohydrate drink.
    • Indoor: Use a fan to keep cool.
  • Additional explanations can be found in our Knowledge Base.

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