There are two reasons to conduct cycling performance field tests:

1. To set a performance benchmark  After future tests you can compare performance benchmark data to check you are improving or see if you are not improving and need to make changes to your training plan. Keeping tabs on performance benchmarks gives a good reality check. Maximum distance ridden or average power output over a specific duration is standard.

2. To set training zones to follow during workouts  Average heart rate from the final 20 minutes of a 30 minute time trial or the average from a 20 minute time trial is used to estimate lactate threshold heart rate and set heart rate training zones. Power training levels are set with  0.93 X average power output from a 20 minute time trial.

Conduct accurate tests!

To test accurately you must limit as many variables as possible. Follow these testing guidelines each time you test:

• Arrive at the test in a rested state, ready to ride fast.
• Arrive at the test adequately fueled, hydrated and ready to ride fast. During the last 45 minutes before you test, drink a sports drink to boost energy levels along with aiding in hydration.
• Use the exact same course every time you test. A 15 minute out, then 15 minute back course or continual gradual climb is optimal. No traffic stops is an essential. A road course is the best idea as it is difficult to control trail conditions from month to month off-road. Put slicks on your mountain bike to test on the road or use a road bike if you have one.
• Test under the same conditions. A calm day is optimal. If it is windy on test day, postpone the test to a calm day.
• Always conduct the same warm-up routine before every field test of at least 30 minutes warming up with at least one five-minute effort near lactate threshold.
• Select a gear that allows you to maintain a cadence between 95 and 100 rpm. Avoid the impulse to mash a big gear at slow rpm - the greater resistance will build more leg-burning lactic acid. The secret is to use the gearing that is most efficient for your personal riding style. Most athletes will respond better to using a slightly lighter gear than what you are accustomed to. Settle into your pace and avoid any power surges or accelerations. Pace at the maximum effort you can sustain at an even pace for 30 minutes – don’t blow up halfway!

Data to record

• Distance covered in 20 or 30 minutes (check your training plan for which test is applicable). This is your key performance benchmark number.
• Average heart rate from the final 20 minutes of the 30 minute time trial or the entire 20 minute average heart rate. This is used to estimate lactate threshold heart rate and to calculate your heart rate training zones using the TrainingPeaks Heart Rate zone calculator.
• Average power from the 20 minutes. Multiply this by 0.93 to calculate Functional Threshold power and set power training levels.
• Perceived exertion (scale of 1-10) at the end of the test.
• Weather conditions.
• All daily indicator metrics on your TrainingPeaks daily log page.
• Any other information relevant to the test outcome.

Calculate Heart Rate Training Zones

• Use the heart rate zone calculator in TrainingPeaks. Select the Preferences tab on the yellow menu bar and then click HR and Power Zones. Enter your bike LTHR (average HR from final 20 minutes of your 30 min TT) and click Compute Bike Zones! Then scroll to the bottom of the page and click save. This will save the zones to your TrainingPeaks account and they will appear on your daily log and weekly summary pages.

Calculate Power Training Levels

• Multiply 20 minute average power by 0.93. This is your Functional Threshold power. Use the Power Training Levels table to calculate your power training levels.