Introduction

Take the guessing out of your training. The Powertest tells you way more than your threshold – it tells you how it is composed:

VO2max and VLamax.

These parameters define who your are! Additionally you get your threshold, FATmax, energy consumption, ... and it tells you which training works best for you and how much you should do… but that is only the beginning. To beginn: you only need a power meter or an indoor trainer with power measurement.

So why testing?

Nothing is more frustrating than training a lot and not achieving your goals. You can only set up a perfect training plan with the right physiological numbers. With the Powertest you have the easiest tool to do that. With the knowledge of your numbers and continuous powertesting you can optimize your training and boost your performance instead of guessing which training might fit. This is more precise than following a classical threshold or VO2max training. Look at the chart to see average possibilities over a year of training:

Improve your performance with Powertest


Preperation

The Powertest consists of two different rides with three test elements which is conducted on two different days or training units. Day 1 starts with a 10 second seated sprint and a 4 minute effort. Day 2 being a 20 minute test. Both tests should be conducted in the same terrain, with the same bike and using the same power meter.

Execute the Powertest well rested and in a good health state. To receive valid results the rides should not be conducted after intensive training blocks. The test consists out of two parts conducted on two days and rides.

Nutrition

Your glycogen storage should be filled. On the two days before and during the test days, try to have a carbohydrate oriented diet. On the days the tests are ridden your last meal should be round about two hours prior starting the test and should consist of simple carbohydrates (e.g. white bread with jam, rice, noodles).

Ensure you fill up your energy deposits; eat sweet - it’s okay.

Try to intake at least 60 g of carbohydrates per hour.


Execution outdoor

Day 1

Calibrate your power meter

Warm up for 30-45 minutes (easy)

Do a 10 seconds sprint, seated with a dead start

Ride easy for 20 minutes

Do a 4 min Powertest by riding at constant power - all out

Day 2

Calibrate your power meter

Warm up for 30-45 minutes (easy)

Ride 5 minutes with 80% of 4 minutes powertest from day 1

Ride easy for 15 minutes

Ride an constant all out effort for 20 minutes


Execution indoor

Day 1

Calibrate your power meter

Warm up for 20 minutes (easy)

Do a 10 seconds sprint, seated with a dead start

Ride easy for 10 minutes

Start the ramptest with 60, 80 or 100 W – women choose 60 watts, men under 70 kg 80 W. Men over 70 kg start with 100 W.

Increase the power every minute by 20 watts

Ride until exhaustion and do 15 minutes easy afterwards

Day 2

Calibrate your power meter

Warm up for 30 minutes (easy)

Ride 5 minutes with 80% of ramp power from day 1

Ride easy for 15 minutes

Ride an constant all out effort for 20 minutes


Athelte 1: SPRINTER

VO2max

VLamax

Critical power

FATmax

Features

The Powertest is a high performance testing tool developed for procycling. With 2 (indoor) or 3 outdoor-tests the system can calculate the VO2max and VLamax. Combined with your bodyweight, bodyfat and gender the Powertest shows you how your threshold is composed and which training suits you best. What you get:

  • VO2max
  • VLamax
  • FATmax, threshold and other training zones
  • Combustion of carbohydrates and fat during different intensities
  • Volume and intensity strategies for training. Taking out the guessing of how much and intense you should train

We will show you the benefit of the Powertest with two different types of athletes:

  • Athelte 1: SPRINTER
  • Athelte 2: MARATHONA (typical Gran Fonda-, Century- rider)

Both athletes have a threshold of 300 Watt. Now lets look at the differences:


Threshold = threshold?

Ever wondered why someone with the same threshold and nearly the same bodyweight is faster than you? The powertest will unravel that secret for you. Your threshold is partly composed out of your VO2max (your aerobic engine) and VLamax (your anaerobic/glycolytic engine). The VO2max is often referred to as the gold standard of aerobic fitness – the higher the better. But your VO2max has a counterpart – the VLamax. The VLamax (maximum production rate of lactate) describes the maximum flux of the anaerobic-lactacid part in the energy metabolism.

VLamax – I don`t get it?

The higher the VLamax, the more sprintpower an athlete can generate (simply said), the lower it is, the more of a diesel engine the athlete is. Here is an example to make it clearer. Take a look at the diagram: it tells us the maximum power output over a given time. In short times, the SPRINTER is stronger, but if it gets longer, the MARATHONA generates more power, because of his economical utilizing carbs and fats.

Athlete 2: MARATHONA

VO2max

VLamax

Critical power

FATmax


Finetuning your performance

If you look at the data you see that both athletes have the same threshold, but the SPRINTER is more of a criterium type rider. His high VLamax enables him to produce short power burst. His short power (4 min) is about 80 Watt higher, in even shorten durations (10 seconds) up to 500 Watt higher. The MARATHONA would suffer a lot in these kinds of races. But the advantage flips, the longer the event is. The MARATHONA is way more economical with his glycogen storage. At sweet spot pace he uses less carbohydrates: 180 grams versus 150 grams. In a century ride MARATHONA would be better – especially with long climbs. What does that show? Your threshold is not the right predictor for your performance – you have to look at VO2max and VLamax. A high VO2max is advantageous in all endurance events, the VLamax should be developed in accordance to the sport and the stress profile. In general, it can be said that in competitions of shorter duration a high VO2max with a simultaneously high VLamax is required, while with increasing distance the sub-maximal determinants of endurance performance become more important.


Energy

Let’s take a deeper look into the energy mix of our SPRINTER and MARATHONA: if you slide over the graphs you will see that both athletes use different percentages of carbohydrates and fats during the same intensities. This gives the riders a good estimation of the energy intake they need during training. That is extremely important to get the right training stimulus. The sprinter uses more carbs during lower intensities, his FATmax (60 grams of carbs per hour) is at about 200 Watts, the endurance rider is riding at 225 Watts at his FATmax (46 grams of carbs per hour). You also see: recommending intensities, based on the threshold, isn’t the best idea. It would be more dramatic, if we used percentages of VO2max to describe training zones: both athletes have totally different VO2max values. The SPRINTER is at 60 ml/kg, the MARATHONA is at 50 ml/kg.


Athelte 1: SPRINTER

Athelte 2: MARATHONA

Training

Every training is like a recipe for baking a cake: you need the right ingredients, the amount of it and the right timing to mix it all up and bake it. It is the same with your training: you need the right amount of base training and intensities to get a nice endurance cake. Lets have a look at our VO2max-cake. In this example we try to develop the VO2max with special VO2max intervals. The first question would be: how much of it should the SPRINTER do and how much our MARATHONA? As you can see the SPRINTER could train more intense but with less additional base training. The MARATHONA should ride less at VO2max power output. He benefits more from riding at 90% of his VO2 power to get the best adaptations. The same goes for the length and sets of the intervals due to the different lactate accumulations of the SPRINTER and MARATHONA. The powertest also shows which sets, length and rest times would be beneficial.