Performance tests on the Wattbike Nucleus

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.

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 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 it suitable for and when should you do it

It is a tough test, an all-out effort for 20 minutes, so you will need to be well trained, conditioned and experienced 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, or Functional Threshold Power, is a cycling performance measure, which is invaluable when it comes to professional cycling and training 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 throu gh 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 20 minute ftp cycling 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 95 - 100rpm. Take a look at the power, cadence and resistance tables for guidance.

1. Put on your HR belt, turn on the Performance Touch Screen (PTS), tap the Heart Rate icon in the top menu bar and select your belt,
2. Tap Log in on at the top right then on your phone or tablet, use the QR code scanner in the Wattbike hub app, scan the QR code to log in
3. Tap tests, and tap 20’ FTP
4. Check your age, weight and gender data is correct, tap start
5. Once the countdown has complete, start your test
6. The live display will show your live performance data and a countdown to the end of the test
7. Once you have completed the test, the PTS 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 your History.

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

What is the test

The Health Assessment Submax Ramp Test will estimate your Maximum Minute Power (MMP), Maximum Heart Rate (MHR) (also your FTP* and FTHR) 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 your age and gender fitness score

• 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)
• A bonus maintenance plan for those that have completed at least the Intermediate plan

Who can do the test

Anyone! Particularly useful for those who 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 submaximal ramp test

• Put on your HR belt, turn on the Performance Touch Screen (PTS), tap the Heart Rate icon in the top menu bar and select your belt,
• Tap Login on at the top right then on your phone or tablet, use the QR code scanner in the Wattbike hub app then scan the QR code to log in
• Set the resistance on your bike based on your ability level seen in the app and your profile:

	Beginner / Active	Very Active/ Club	National / World Class
Resistance	1	1	3-5

• Tap tests, and tap HA Submax ramp test
• Check your age, weight and gender data is correct, tap start
• Once the countdown has complete, start your test
• The live display will show your current interval and target watts as well as your other performance data
• 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 PTS will show your results and test summary screen

How to interpret your 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.

THE 3 MINUTE TEST

Important:

The 3 minutes 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 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

1. Put on your HR belt, turn on the Performance Touch Screen (PTS), tap the Heart Rate icon in the top menu bar and select your belt,
2. Tap Log in on at the top right then on your phone or tablet, use the QR code scanner in the Wattbike hub app, scan the QR code to log in
3. Set the resistance on your bike based on the tables in the link above
4. On the main menu of the PTS tap tests, and tap 3’ Aerobic
5. Check your age, weight and gender data is correct, tap start
6. Once the countdown has complete, start your test
7. The live display will show your live performance data and a countdown to the end of the test
8. Once you have completed the test, the PTS will show your results and test summary screen

How to interpret your 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

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

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 Max 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 test by default will also give a calculated FTP and FTHR figure). The final full minute is where MMP and MHR are recorded. This is the ‘gold standard’ test designed to find your MMP and MHR.

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.

How to complete the max ramp test

1. Put on your HR belt, turn on the Performance Touch Screen (PTS), tap the Heart Rate icon in the top menu bar and select your belt,
2. Tap Log in on at the top right then on your phone or tablet, use the QR code scanner in the Wattbike hub app, scan the QR code to log in
3. Tap Tests then select Maximal Ramp Test
4. Check your age, weight and gender data is correct, tap start
5. Once the countdown has complete, start your test, follow the target wattage
6. The live display will show you your stage metrics including time left in that stage and your associated performance data
7. Once your cadence reaches the cadence bracket of 95 - 100rpm, try to keep it within that range by increasing resistance using the air damper (if you run out of air resistance trying to keep your cadence within the recommended bracket use the magnetic resistance)
8. When you feel you have reached your maximum effort end point, tap the pause and then end session
9. Once you have completed the test, the PTS will show your results and test summary screen

How to interpret the 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 History.