Powertest Run

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 you are! In addition, you get your threshold, FATmax, energy expenditure, ... and it tells you what workout works best for you and how much you should do.... but that's just the beginning. For starters: you only need a ~ 400 m run.

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

Perform the power test well rested and in a good state of health. In order to obtain valid results, the run should not be performed after intense training blocks. On the test day, the weather should be fine - not stormy or strong winds. The track should be grippy enough for you to transfer your running speed to the ground.

Be healthy

Be rested

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 on the track on one day New

Do the powertest on the track!

Use a watch with gps recording and enabling every second recording! This is a must!

Run on the inside lane and enter the corresponding length in the powertest.

Use a power meter to increase accuracy

Calibrate your power meter - enter the correct weight!

Do not stop the watch/session during the powertest

Run easy for 20 minutes

Do a 4 min constant all out run until exhaustion. Try to cover as much distance as possible.

Run easy for 25 minutes

Do a 12 min constant all out run until exhaustion. Try to cover as much distance as possible.

Save the data in one file and upload it


Athelte 1: SPRINTER

VO2max

VLamax

Critical speed

FATmax

Features

The Power Test is a high performance test developed for professional cycling and is now available for running. In the outdoor tests, the system can calculate VO2max and VLamax. Combined with your body weight, height, body fat, and gender, the power test will show you what your performance threshold is composed of and what training best suits you. 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, short distance runner
  • Athelte 2: MARATHONA, from marathon to ultra runner

Both athletes have a threshold of 3:58min/km. Now let's 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 pace over a given time. In short times, the SPRINTER is stronger, but if it gets longer, the MARATHONA generates a higher pace, because of his economical utilizing carbs and fats.

Athlete 2: MARATHONA

VO2max

VLamax

Critical speed

FATmax


Finetuning your performance

If you look at the data you see that both athletes have the same threshold, but the SPRINTER is short distance runner. His high VLamax enables him to produce short power burst. His short power (or pace at 1.5km) is about 46 seconds faster. 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 marathon or ultra-event MARATHONA would be better. 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 (58 grams of carbs per hour) is at 5:45min/km, the MARATHONA runs with 5:13min/km at his FATmax (approximately 50 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.