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Fitness Testing

Evaluation Series Articles: [ Fitness Testing ] Keep a Climbing Log ] Max Aerobic Power Testing ] Nutrition Quiz ] Training & Fitness Standards for Excellence ] Stress Questionnaire ] Training Log Basic ] Wind Tunnel Testing ]


Fitness Testing Worksheet. Free.

 

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Bulk order rights to print more than one copy.


This worksheet also included in ABC article Training Logs 2013.

To better understand the testing, see Fitness Elements.

 


Fitness Testing (Introduction)


Fitness testing can help assess your current physiologic status, your strengths and weaknesses. Repeated testing can show changes in fitness and the effectiveness of training.

The following is a summary of lab and field cycling-fitness tests that I perform:

1. Neuromuscular

 

(a) 60-second rpm increments

RPM

(b) 30-second rpm increments

RPM

(c) 15-second rpm increments

RPM

 

 

2. Muscular (Slow-Twitch) Strength

 

(a) Left leg 50-60 rpm

Average power or rpm

(b) Right leg 50-60 rpm

Average power or rpm

(c) Left leg 80 rpm

Time (minutes, seconds)

(d) Right leg 80 rpm

Time (minutes, seconds)

 

 

3. Peak Aerobic Power/VO2

 

Lab VO2 Max

VO2 max, max watts, max HR, duration

Own Power meter

 

  (a) Ramped power, 30 seconds or longer

Watts, max HR

  (b) 4-minute interval

Watts

Field Test, about 1 mile

Time (minutes, seconds)

 

 

4. Maximum Heart Rate

Max HR

 

 

5. Aerodynamic-Aerobic

 

Own Power Meter, 8-12.5 miles

Distance

  Maximal

Watts, time

  Submaximal, 80% max HR

Watts, average HR, time

Field Test, 8-12.5 miles

Distance

  Maximal

Time

  Submaximal, 80% max HR

Time, average HR

 

 

6. Climbing-Aerobic

 

Own Power Meter, 3-7 miles, 5%-7% grade

Distance

  Maximal

Watts, time

  Submaximal, 80% max HR

Watts, average HR, time

Field Test, 3-7 miles, 5%-7% grade

Distance

  Maximal

Time

  Submaximal, 80% max HR

Time, average HR

 

 

7. Anaerobic

 

Lab Wingate

Length of test, peak and average power

Own Power Meter

 

  10-second test

Watts

  30-second test

Watts

Stationary Trainer, hard gear

 

  (a) 10 seconds

Pedal strokes

  (b) 30 seconds

Pedal strokes

Field Test

 

  200 meters

Time

  1,000 meters

Time


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copyright Arnie Baker, MD,
1989-2012

http://arniebakercycling.com/
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