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Fitness Testing
You will not have to do this actual test - well unless you want to ;)
We are open weekday evenings and Saturdays for Fitness Tests and Assessments.
trainSharp fitness tests and assessments are available to coached and non coached individuals and clubs.
They will enable you and/or your coach to ensure your own training methods are working effectively.
Whilst here you can seek advice from our professional exercise physiologist and coaches and should you need a helping hand along the way.
For more information regarding any of the tests below, please call and speak to one of our exercise physiologists on 01892 577802.
FITNESS TEST AND PHYSIOLOGICAL ASSESSMENT
The trainSharp fitness and physiological assessment is designed to be carried out annually at the beginning of your training year or when you first join trainSharp as a new client. The test is designed to provide an overall assessment of your fitness.
The first stage will be an incremental sub-maximal test carried out on a fully adjustable stationary SRM test bike. Blood lactate and heart rate will be measured during the test and then used to assess your endurance capability and identify your lactate thresholds.
The second stage will be a maximal effort RAMP test to assess your maximal aerobic power and maximal aerobic capacity using respiratory gas analysis. The results from both of these tests will be used to provide you with accurate training zones and specific training paces.
What can I expect?
• Two-stage fitness test run by an exercise physiologist
o Sub-maximal blood lactate test
o RAMP test
• Full physiological profile report detailing your maximal aerobic power, maximal aerobic capacity (VO2max) peak power output, power outputs at the lactate thresholds and your bespoke training zones.
• Power-to-weight ratios
• Body composition assessment including skinfold measurements and body fat analysis
• One-to-one chat with an exercise physiologist
Why?
• Helps identify your strengths and weaknesses
• Assesses current fitness levels
• Provides bespoke training zones
• Highlights optimal training paces
• Informs design & modification of your training plan
• Helps mitigate potential over-training and accumulated fatigue
The cost of the Initial fitness test and Physiological Assessment is is £250
Pay Now
The first stage will be an incremental sub-maximal test carried out on a fully adjustable stationary SRM test bike. Blood lactate and heart rate will be measured during the test and then used to assess your endurance capability and identify your lactate thresholds.
The second stage will be a maximal effort RAMP test to assess your maximal aerobic power and maximal aerobic capacity using respiratory gas analysis. The results from both of these tests will be used to provide you with accurate training zones and specific training paces.
What can I expect?
• Two-stage fitness test run by an exercise physiologist
o Sub-maximal blood lactate test
o RAMP test
• Full physiological profile report detailing your maximal aerobic power, maximal aerobic capacity (VO2max) peak power output, power outputs at the lactate thresholds and your bespoke training zones.
• Power-to-weight ratios
• Body composition assessment including skinfold measurements and body fat analysis
• One-to-one chat with an exercise physiologist
Why?
• Helps identify your strengths and weaknesses
• Assesses current fitness levels
• Provides bespoke training zones
• Highlights optimal training paces
• Informs design & modification of your training plan
• Helps mitigate potential over-training and accumulated fatigue
The cost of the Initial fitness test and Physiological Assessment is is £250
Pay Now
STANDALONE SUB-MAXIMAL TEST
This follow-up test is designed to be carried out at regular intervals during your training year. We would generally recommend performing this test a couple of times during the year so your training zones can be updated and the effectiveness of your training can be assessed.
This is a sub-maximal test using a fully adjustable SRM stationary test bike. Blood lactate and heart rate will be measured during the test and then used to assess your endurance capability and identify your lactate thresholds.
What can I expect?
• Fitness test run by an exercise physiologist
o Sub-maximal blood lactate test
• Full test report detailing your maximal aerobic power, peak power output, power outputs at the lactate thresholds and your bespoke training zones.
• Power-to-weight ratios
• One-to-one chat with an exercise physiologist
Why?
• Assesses current fitness levels and effectiveness of training to date
• Provides bespoke training zones
• Highlights optimal training paces
• Informs design & modification of your training plan
• Helps mitigate potential over-training and accumulated fatigue
In addition to the initial fitness test, we recommend performing this test a couple of times during the year so the effectiveness of your training can be assessed and modifications can be made to your training plan. Ideally, we would suggest testing shortly before a key competition phase and towards the end of your season to establish ‘off-season’ training zones.
The cost of the Standalone Sub-Maximal Test is £200
Pay Now
This is a sub-maximal test using a fully adjustable SRM stationary test bike. Blood lactate and heart rate will be measured during the test and then used to assess your endurance capability and identify your lactate thresholds.
What can I expect?
• Fitness test run by an exercise physiologist
o Sub-maximal blood lactate test
• Full test report detailing your maximal aerobic power, peak power output, power outputs at the lactate thresholds and your bespoke training zones.
• Power-to-weight ratios
• One-to-one chat with an exercise physiologist
Why?
• Assesses current fitness levels and effectiveness of training to date
• Provides bespoke training zones
• Highlights optimal training paces
• Informs design & modification of your training plan
• Helps mitigate potential over-training and accumulated fatigue
In addition to the initial fitness test, we recommend performing this test a couple of times during the year so the effectiveness of your training can be assessed and modifications can be made to your training plan. Ideally, we would suggest testing shortly before a key competition phase and towards the end of your season to establish ‘off-season’ training zones.
The cost of the Standalone Sub-Maximal Test is £200
Pay Now
STANDALONE RAMP TEST
This follow-up test is designed to be carried out at regular intervals during your training year. We would generally recommend performing this test a couple of times during the year so your training zones can be updated and the effectiveness of your training can be assessed.
This will be a maximal effort RAMP test to assess your maximal aerobic power using a fully adjustable SRM stationary test bike. The results the test will be used to provide you with accurate training zones and specific training paces.
What can I expect?
• Fitness test run by an exercise physiologist
o RAMP test
• Full test report detailing your maximal aerobic power, peak power output, power outputs at the lactate thresholds and your bespoke training zones.
• Power-to-weight ratios
• One-to-one chat with an exercise physiologist
Why?
• Assesses current fitness levels and effectiveness of training to date
• Provides bespoke training zones
• Highlights optimal training paces
• Informs design & modification of your training plan
• Helps mitigate potential over-training and accumulated fatigue
The cost of the Standalone Ramp Test is £200
Pay Now
This will be a maximal effort RAMP test to assess your maximal aerobic power using a fully adjustable SRM stationary test bike. The results the test will be used to provide you with accurate training zones and specific training paces.
What can I expect?
• Fitness test run by an exercise physiologist
o RAMP test
• Full test report detailing your maximal aerobic power, peak power output, power outputs at the lactate thresholds and your bespoke training zones.
• Power-to-weight ratios
• One-to-one chat with an exercise physiologist
Why?
• Assesses current fitness levels and effectiveness of training to date
• Provides bespoke training zones
• Highlights optimal training paces
• Informs design & modification of your training plan
• Helps mitigate potential over-training and accumulated fatigue
The cost of the Standalone Ramp Test is £200
Pay Now
Other Tests
The tests below may be used by our exercise physiologists to provide additional information regarding your physiological profile.
Cycling Economy Test
This is a sub-maximal test to measure the effective work completed on the stationary SRM test bike and relates to the amount of energy required to perform that work and the efficiency of the working muscles. To become a more economical cyclist you would need to use less energy to complete the same work. As such, the more economical you become, the lower the percentage of your maximal aerobic capacity (VO2max) is required to sustain a given amount of mechanical work. This is a key endurance training adaptation.
You will be asked to wear a heart rate monitor and face mask throughout the test.
The test will begin with a 10 minute easy spin (approx. 100 W) to get you familiar with the SRM test bike.
After this initial 10 minute easy spin, you will then be asked to complete four or five incremental stages of 30 W lasting 6 minutes until you reach your functional threshold power.
Each stage will be separated by 5 minutes of easy cycling.
The power output will be recorded as the average power output for the last minute of each stage.
You will be asked to wear a heart rate monitor and face mask throughout the test.
The test will begin with a 10 minute easy spin (approx. 100 W) to get you familiar with the SRM test bike.
After this initial 10 minute easy spin, you will then be asked to complete four or five incremental stages of 30 W lasting 6 minutes until you reach your functional threshold power.
Each stage will be separated by 5 minutes of easy cycling.
The power output will be recorded as the average power output for the last minute of each stage.
Critical Power Test
Critical power, in theory, enables you to determine the highest average effort you can maintain for a specific period of time. It is a key component of your aerobic energy system but can also provide useful information regarding your anaerobic energy contribution to exercise.
Critical power has been shown to correlate well with physiological markers such as lactate threshold 2 and maximal lactate steady state but is usually a little higher. It enables us to determine peak power over 1 minute, predicting how long (and hard) you can ride above your critical power level without having a significant impact on anaerobic work capacity and profiling you as a certain type of rider.
You will be asked to wear a heart rate monitor throughout the test.
This test will usually be carried out as part of a RAMP test or sub-maximal test which will act as your warm-up.
The test will begin with a 5 minute easy spin
During the last 30 seconds of the easy spin, the resistance will be slowly increased and you will be instructed to reduce your cadence.
Following a countdown, you will then be asked to perform a maximal effort sprint before attempting to maintain this intensity for the remaining three minutes without pacing.
Critical power has been shown to correlate well with physiological markers such as lactate threshold 2 and maximal lactate steady state but is usually a little higher. It enables us to determine peak power over 1 minute, predicting how long (and hard) you can ride above your critical power level without having a significant impact on anaerobic work capacity and profiling you as a certain type of rider.
You will be asked to wear a heart rate monitor throughout the test.
This test will usually be carried out as part of a RAMP test or sub-maximal test which will act as your warm-up.
The test will begin with a 5 minute easy spin
During the last 30 seconds of the easy spin, the resistance will be slowly increased and you will be instructed to reduce your cadence.
Following a countdown, you will then be asked to perform a maximal effort sprint before attempting to maintain this intensity for the remaining three minutes without pacing.