Take the guessing out of your training. The Powertest tells you way more than your threshold – it tells you how it is composed:
VO2max and VLamax.
These parameters define who your are! Additionally you get your threshold, FATmax, energy consumption, ... and it tells you which training works best for you and how much you should do… but that is only the beginning. To beginn: you only need a power meter or an indoor trainer with power measurement.
So why testing?
Nothing is more frustrating than training a lot and not achieving your goals. You can only set up a perfect training plan with the right physiological numbers. With the Powertest you have the easiest tool to do that. With the knowledge of your numbers and continuous powertesting you can optimize your training and boost your performance instead of guessing which training might fit. This is more precise than following a classical threshold or VO2max training. Look at the chart to see average possibilities over a year of training:
Improve your performance with Powertest
Athelte 1: SPRINTER
The Powertest is a high performance testing tool developed for procycling. With 2 (indoor) or 3 outdoor-tests the system can calculate the VO2max and VLamax. Combined with your bodyweight, bodyfat and gender the Powertest shows you how your threshold is composed and which training suits you best. What you get:
We will show you the benefit of the Powertest with two different types of athletes:
Both athletes have a threshold of 300 Watt. Now lets look at the differences:
Ever wondered why someone with the same threshold and nearly the same bodyweight is faster than you? The powertest will unravel that secret for you. Your threshold is partly composed out of your VO2max (your aerobic engine) and VLamax (your anaerobic/glycolytic engine). The VO2max is often referred to as the gold standard of aerobic fitness – the higher the better. But your VO2max has a counterpart – the VLamax. The VLamax (maximum production rate of lactate) describes the maximum flux of the anaerobic-lactacid part in the energy metabolism.
VLamax – I don`t get it?
The higher the VLamax, the more sprintpower an athlete can generate (simply said), the lower it is, the more of a diesel engine the athlete is. Here is an example to make it clearer. Take a look at the diagram: it tells us the maximum power output over a given time. In short times, the SPRINTER is stronger, but if it gets longer, the MARATHONA generates more power, because of his economical utilizing carbs and fats.
Athlete 2: MARATHONA
If you look at the data you see that both athletes have the same threshold, but the SPRINTER is more of a criterium type rider. His high VLamax enables him to produce short power burst. His short power (4 min) is about 80 Watt higher, in even shorten durations (10 seconds) up to 500 Watt higher. The MARATHONA would suffer a lot in these kinds of races. But the advantage flips, the longer the event is. The MARATHONA is way more economical with his glycogen storage. At sweet spot pace he uses less carbohydrates: 180 grams versus 150 grams. In a century ride MARATHONA would be better – especially with long climbs. What does that show? Your threshold is not the right predictor for your performance – you have to look at VO2max and VLamax. A high VO2max is advantageous in all endurance events, the VLamax should be developed in accordance to the sport and the stress profile. In general, it can be said that in competitions of shorter duration a high VO2max with a simultaneously high VLamax is required, while with increasing distance the sub-maximal determinants of endurance performance become more important.
Let’s take a deeper look into the energy mix of our SPRINTER and MARATHONA: if you slide over the graphs you will see that both athletes use different percentages of carbohydrates and fats during the same intensities. This gives the riders a good estimation of the energy intake they need during training. That is extremely important to get the right training stimulus. The sprinter uses more carbs during lower intensities, his FATmax (60 grams of carbs per hour) is at about 200 Watts, the endurance rider is riding at 225 Watts at his FATmax (46 grams of carbs per hour). You also see: recommending intensities, based on the threshold, isn’t the best idea. It would be more dramatic, if we used percentages of VO2max to describe training zones: both athletes have totally different VO2max values. The SPRINTER is at 60 ml/kg, the MARATHONA is at 50 ml/kg.
Every training is like a recipe for baking a cake: you need the right ingredients, the amount of it and the right timing to mix it all up and bake it. It is the same with your training: you need the right amount of base training and intensities to get a nice endurance cake. Lets have a look at our VO2max-cake. In this example we try to develop the VO2max with special VO2max intervals. The first question would be: how much of it should the SPRINTER do and how much our MARATHONA? As you can see the SPRINTER could train more intense but with less additional base training. The MARATHONA should ride less at VO2max power output. He benefits more from riding at 90% of his VO2 power to get the best adaptations. The same goes for the length and sets of the intervals due to the different lactate accumulations of the SPRINTER and MARATHONA. The powertest also shows which sets, length and rest times would be beneficial.
Athelte 1: SPRINTER
Athelte 2: MARATHONA
Execute the Powertest well rested and in a good health state. To receive valid results the rides should not be conducted after intensive training blocks. Think about how you periodise your training and choose the appropriate power test method. For example, if you train indoors during the winter, then do the test indoors. You change to the outdoors in spring, then carry out the power test outdoors.
Be healthy
Be rested
Your glycogen storage should be filled. On the two days before and during the test days, try to have a carbohydrate oriented diet. On the days the tests are ridden your last meal should be round about two hours prior starting the test and should consist of simple carbohydrates (e.g. white bread with jam, rice, noodles).
Ensure you fill up your energy deposits; eat sweet - it’s okay.
Try to intake at least 60 g of carbohydrates per hour.
At Aerotune, we prefer our one-day powertest as it requires less organizational effort and can be completed within a single day. Additionally, if any part of the test is not performed to perfection, it can easily be redone to ensure accurate results in the two day test. This allows for a streamlined and efficient testing process.
Preparation:
Our two-day powertest is a great option to use as a backup or to supplement other tests that have already been completed. For example, if you have already completed a ramp test or time trial, you can simply complete the other component of the two-day test. This can save time and effort in terms of organization, and also allows for more flexibility in case a specific part of the test was not performed optimally.
Preparation:
The Powertest Lactate protocol is the gold standard in measuring an athlete's true potential. Not only does it accurately measure threshold power and VO2max, but it also provides insight into the composition of that threshold through VO2max and VLmax measurements. This level of detail allows for highly specific and effective training plans to be developed for each individual athlete. As a professional lab or performance diagnostics provider, offering the Powertest Lactate protocol to your clients sets you apart as a leader in the industry and demonstrates your commitment to providing the most comprehensive and cutting-edge services available.