What you need
You need a power meter and of course your bike.
You should also be healthy, rested and motivated in order to be able to perform at your maximum capacity.
Test procedure
To get the most accurate and comparable results, you should standardize the test as much as possible. Whether you do the test on your home trainer, your TT bike, uphill or on the flat, do it the same way over and over again.
Nutrition
Make sure you are well nourished before the performance test. Your last meal should be about 2 hours before the test. Also make sure you eat enough carbohydrates the day before the test.
Performing the test
The power tests can be performed in a workout of about 90 minutes. We recommend using the following protocol:
Warm up for at least 15 minutes at light intensity and activate your muscles with 2 30-second starts. Perform the first power test of 3 – 5 minutes and try to reach the highest possible average power. Recover your legs and move them at light intensity for 30 minutes. Perform the second power test of 8 – 12 minutes and try to reach the highest possible average power. Cool down for the rest of the ride
Metrics
What is VO2Max?
VO2max is an important measure of an athlete’s maximal oxygen consumption and cardiovascular fitness in endurance sports. It serves as a fitness benchmark and can be improved through high-intensity training that challenges the body’s oxygen uptake and utilization. Junior athletes should consider VO2max when designing training programs, but also incorporate other training elements for optimal performance.
What is VLaMax?
VLAmax, or maximal glycolytic rate, refers to the highest rate at which the body can produce energy through anaerobic glycolysis. Training to improve VLAmax involves high-intensity interval training that stresses the anaerobic energy system. By specifically increasing VLAmax, athletes can improve their ability to reach higher intensities and delay the onset of fatigue.
What is the anaerobic threshold?
The anaerobic threshold is the exercise intensity at which the body’s energy demands exceed the capacity of the aerobic system, resulting in the accumulation of lactate. Training at or near the anaerobic threshold helps improve lactate clearance and increase the ability to sustain high-intensity efforts for longer periods of time. Anaerobic threshold is a valuable parameter for optimizing training intensity and pacing strategy in endurance sports.
What is FatMax?
FatMax, also known as the maximal fat oxidation rate, indicates the training intensity at which the body utilizes the greatest amount of fat as fuel. It is an important concept in endurance sports because it indicates the intensity at which athletes can maximize fat metabolism and conserve glycogen stores for longer periods of time. To improve fat utilization and endurance performance, athletes can train at or near their FatMax.