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Watt Test and Pulse Test for Cyclists

A test of your LT Watt or Pulse can be done on an indoor bike or on your bike on the road. The test should provide you with answers of how many watt or Pulse you can perform in average in one hour. With this knowledge you can train very precise intervals in which you must provide a steady watt output in the pedals.

It only makes sense to do the Watt test if you have a watt meter on your bike so that you can use the test result in your daily training. The same goes for the Pulse Test. You can also do this test to give you the accurate LT Heart Rate Zone you should keep when you train interval at Z4.

I recommend Cyling Power Meter training to you who are super serious cyclist or you wont compromise anythin regarding your bike training.

The test is carried out on your bike on the road and can both show you your current LT Watt and your LT heart rate.
Find a circular distance of 5-10 km which is flat or with relatively few flat hills. This way you get the wind coming from all directions making the test more reliable.

For the test to be credible, you must perform the test every 4-6 week and warm up the same way every time before the test. This is needed because your level of fitness is changing with time. The new test result will provide you with your current LT to your current fitness level.

When you start the test do not put so much into the test that you need to adjust the hardness down in the middle of the test.

Warm up for beginner and intermediate-trained cyclists:

15 min. - Warm up with rising HR in an easy gear.
  5 min. - Go very hard with increasing pulse but without reaching your Max Heart Rate.
  5 min. - Go with easy gear and get your pulse down.

Warm up for highly trained and elite cyclists:

20 min. - Warm up with rising HR in an easy gear.
  5 min. - Go very hard with increasing HR without reaching your Max Heart Rate.
  5 min. - Go with easy gear and get your HR down.
  1 min. - Go 100% with increasing HR.
  2 min. - Go with easy gear and get your HR down.
  1 min. - Go 100% with increasing HR.
  2 min. - Go with easy gear and get your HR down.
10 min. - Go with medium hard pace

The test starts:

  1 min. - Do not start too hard but get HR very high (90% Max Heart Rate).
18 min. - Go as hard and as fast as you can stand in all 20 min.
  1 min. - End the test with a max effort.

The test is over.

20 min. - Go in low gear and low Heart Rate

The Quick Test:

The 20 min test is a very hard and demanding test to perform. The test is way to hard for non trained athletes to perform to get a reliable test result. Thats why its better to perform a test with shorter time frame. The test result og this 5 min test must be transformed to indicate the 20 min test so it can be used to calculate your Training Zones.

After the above Warm Up do 5 km on a flat road where you give yourself fully with a smooth Power transfer and Heart Rate. Do not start too hard or too soft on this test. The result will be for the experienced cyclist to be around 10% higher than your LT Watt or your LT HR. For the less experienced cyclist, your LT Watt or your LT Heart Rate would be 13-15% lower. Use the test reslut  to calculate your Training Zones.

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