Cycling Field Test

A max effort bike test to determine heart rate zones

Choosing Your Test Option

Both tests (see below) require best effort, all out, but mentally, for obvious reasons, the 2 x 10-minute test is a lot harder. I usually get a good insight into the athlete’s pacing ability, awareness of pain threshold, and mental fortitude, on the longer test.

The shorter 4-minute test does allow for a positive experience for many athletes, and a fearless push to the best possible watts. The data can be applied and interpreted differently for both. The longer test gives us an idea of threshold as a percentage of the data; doing the interval 2x validates the data and tosses out starting too hard or too easy.

Warmup

  • 10 minutes progressive effort spin followed by a short easy spin

Test Option 1: The Long Version

  • Wear your heart rate strap

  • 2 x 10 minutes BEST EFFORT with 5 minutes rest in-between; the goal should be steady power output

Test Option 2: The Short Version

  • Wear your heart rate strap

  • 4 minutes BEST EFFORT; the goal should be steady power output

Warmdown

  • 10-15 minutes easy spin.

Results

  • Send me your data afterward, and I will gladly give you my interpretation of where I would put your heart rate zones