Maximum-Power Output Test

Enter power measurements

Date duration min sec Elevation m Distance (without decimal separators) m Complete bike weight (bottles, tools, etc.) kg Full dressed weight( helmet, gloves, glasses, etc.) kg Comments

The Maximum Power Test (MP) serves to establish your maximum performance over the times of 20 seconds, 1, 2, 4, 8, 16 und 32 minutes (MP 0.3 until MP 32) and draw your personal performance evolution graph. Ideally you will perform the test rested after a recovery period. When do I do a MP-test? 2PEAK will schedule your tests in your training plan when appropriate. It will also define the right type of test depending on your goals. Fundamentally a MP test of over 4 minutes (better 8 min) can be used to define the training zones and review them. In general: short tests are used to review the anaerobic capacity (sprinting, criteriums) while longer tests are suited to review the climbing and TT aptitude. The MP test is performed on climbs with an average gradient of 7% or more, in order to establish your power output based on the hoist capacity. You will need an exact altimeter, a stop watch and a speedometer to measure the distance to ride. Please choose the length of the climb in order to correspond with the splits defined above. 2PEAK will adjust smaller variances mathematically. Please choose and mark prominent way points to use as the start and finish line ahead of the test. To define your aerobic capacity the duration should be of at least 4 min. better 8 minutes. As a reference, you need a climb of 230-460 feet (70-140 m) in elevation depending on your fitness to perform a 4 min test. Warm up: 20 minutes at the higher end of your base endurance zone. Test: after the warm up you cross the imaginary start line on the fly. Ride in a regular pace and as fast as you can. To inure to remain steady throughout the ride you need to hold yourself back some at the beginning! Your speedometer might help gauge this if the gradient is steady. Clock your ride as you pass your imaginary finish line. A helper might be handy when you are testing your sprint abilities in the faster splits. Based on the difference of the altitude at start and finish, your exact total weight (everything you wear on the test as well as the complete bike with all tools bottle content, etc.), as well as the total time and the total distance, your power output can be determined pretty accurately. The accuracy increases with the gradient of the climb or in other words the slower the ride is (wind resistance becomes an negligible parameter). Divide the the total weight in between Bike on one side and Apparel plus rest on the other. This will allow us to calculate a precise Power/Weight ratio which will not be falsified by warm weather gear and such. You workout on a stationary bike which measures power? Excellent, you can enter your tested MP values here based on the average power and duration (at least 6 minutes) of a full out test.