June 13, 2023 3 min read
The Health Assessment Submax Test estimates your Maximum Minute Power (MMP), Maximum Heart Rate (MHR), and provides a cardiorespiratory fitness score based on your sex (male/female) age, body mass (weight) and power in watts from the test. This information helps you set personalised training zones, structure your training, and understand your fitness level compared to others in your age group.
Anyone can do the test, especially those who are new to exercise or have low fitness levels. It is useful for establishing baseline performance figures and comparing your fitness to your age group.
The test summary screen will show:
Your CRF score from the test will determine which plan - there are four different plans all of which are 13 weeks long. These plans can be found on the Wattbike Hub app under Plans > Heath & Fitness Plans and are described below.
• Beginner 1 - for those who have a CRF score of 30% or less – with little previous exercise / recovering from illness or injury. It consists of 3 workouts a week at lower intensities.
• Beginner 2 - for those with a CRF score of 50% or less who have undertaken moderate exercise, and/or recovering from illness or injury. It consists of 3 workouts a week at low to moderate intensities.
• Intermediate - for those with a CRF score of 70% or less, and have undertaken moderate to high intensity exercise, free from illness and injury. It consists of 4 workouts a week at low-moderate-high intensities.
• Advanced - for those with a CRF score of 70% or more – for experienced athletes who are free from injury and illness. It consists of 5 workouts a week at low-moderate-high intensities.
Learn how to get 10% fitter and improve your cardiorespiratory fitness score here.
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