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The 20’ Warm UpThe purpose of this prolonged warm up is to make sure the rider is adequately prepared for a high intensity test or training session, without causing premature fatigue.

The resistance level and cadence used for this warm up routine depends on the rider’s MMP and cadence preference.

The exact position of the ‘rev outs’ can be variable but make sure they are towards the end of the warm up and that the rider has 1’ steady pedaling between each ‘rev out’. Always complete the warm up with 2’-3’ minutes at the lowest recommended cadence level. The last interval of 2’42” is to make the warm up last exactly 20 minutes.

Warm Up on the Wattbike Pro Warm Up A - Cadence 90-110rpm

Levels for riders with MMP of:

• < 320w - use Air Resistance Setting 1

• 320-360w - use Air Resistance Setting 2


• >440w - use Air Resistance Setting 4

Time 5’ 2’ 2’ 2’ 1’30” 30” 2’ 6” 1’ 6” 1’ 6” 2’42”

Cadence 90 95 100 105 110 120 90 Max 90 Max 90 Max 90

Note: If MMP is less than 380 – 400w consider the Wattbike Trainer as the Wattbike of choice for training purposes.

Warm up’s B and C are shown only as possible alternatives for riders with lower leg speed OR MMP.

Warm Up ‘B’ - Cadence 85-105rpm





• > 390w – also use Air Resistance Setting 3

Time 5’ 2’ 2’ 2’ 1’30” 30” 2’ 6” 1’ 6” 1’ 6” 2’42”


Warm Up ‘C’ Cadence 80-100rpm


• <260w - use Air Resistance Setting 1



• > 350w – also use Air Resistance Setting 3

Time 5’ 2’ 2’ 2’ 1’30” 30” 2’ 6” 1’ 6” 1’ 6” 2’42”


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Warm Up on the Wattbike TrainerWarm Up - Cadence 90-110rpm











• >480w – Use Air Resistance setting 10

Time 5’ 2’ 2’ 2’ 1’30” 30” 2’ 6” 1’ 6” 1’ 6” 2’42”


If MMP is greater than 390w you may wish to consider the Wattbike Pro as the Wattbike of choice for training purposes.

Always err on the side of caution and choose a level that produces the warm up effect.

Summary - The basis of this warm up is:

1. The overall average power output for the whole 20’ is approximately 50% of MMP

2. At the 110 cadence level power output is approximately 75% of MMP

3. Heart rate is gradually increasing and peaks at approximately 80% of maximum at the 120-130 cadence 30”effort level, and then falls rapidly.

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The 20’ Cool DownA post-test structured cool down is very important to return the body to as near pre exercised state as possible by reducing heart rate, body temperature, lactate and to aid the recovery process.

Cool down is conducted at 2 levels lower than the warm up

• 90rpm at a low resistance for 5’

• 95rpm at a low resistance for 5’

• 5 x 1’ split into 5” at 120-130rpm and 55” at 100rpm at a low resistance

• 90rpm at a low resistance (2 levels lower than the warm up) for 5’

Consider switching to the Wattbike Trainer for MMP less than 360w to use cadence level 90-100rpm for the Cool down

Cool Down on the Wattbike ProCool Down ‘A’ Cadence 90-100rpm



• >440w - use Air Resistance Setting 2

Cool Down ‘B’ - Cadence 85-95rpm



Cool Down on the Wattbike TrainerCool down ‘A’ - Cadence 90-100rpm









• >480w – use Air Resistance setting 8

Cool Down ‘B’ - Cadence 85-95rpm


• 185-200w - use Air Resistance Setting 1.

Time 5’ 5’ 5’ 5’

Cadence 90 95 5” at 120-13055” at 100Each mminute

100

Time 5’ 5’ 5’ 5’


80

Time 5’ 5’ 5’ 5’


100

Time 5’ 5’ 5’ 5’


85

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Cool Down ‘C’ - Cadence 80-90rpm



The basis of this cool down is:

• The overall average power output in Watts for the whole 20’ is approximately 35%-40% of MMP

• Heart rate is between 60%-75% of MHR (60% towards the end) – if heart rate remains high reduce the airresistance setting or cadence or both.

Time 5’ 5’ 5’ 5’


80

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6” Peak Power TestThe peak power test is designed to find the highest peak power and rpm. Despite its short duration it can be very stressful on both muscular and nervous system, therefore an adequate warm up is needed before attempting this test. Peak power and rpm are usually attained within the first few pedal revolutions.

Air Resistance Setting and Cadence Recommendations for the 6” TestThe air resistance setting used is a matter of judgment to get the best possible performance from the rider using a combination of the resistance and cadence. However suggested settings are shown in the 30” sprint table. We have seen high peak powers from all resistance settings and with a wide range of cadence.

Note: Any combination of air resistance and cadence is acceptable

Conducting a 6” Peak Power TestThe Wattbike has pre-set test workouts and a number of automatic outputs following completion of a test.

1. From the Main menu select workout/Tests and then Tests – the Tests screen appears.

2. Select Peak Power 6” Test.

3. Input rider weight and press ENTER to start the Test.

4. A loading screen will appear with a progress bar once this has disappeared the person can start riding.

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5. The monitor is set at 6”. The live display will show each pedal revolution, the peak power achieved and a livegraph build up with the time counting down.

Results Screens from the 6” TestThe ‘Test’ tab screen will automatically display the result of the test on a Test tab showing:

• Power peak• Cadence pk

In addition to the ‘Test’ tab, there are 4 others:

• Summary – Will display the ‘usual’ statistics of a ride• Spl. (splits)• Rev. (Revolutions)• Gen. (General Information)

Press the Right Arrow to switch over to the Splits tab, this will give you the data for that specific set time split, as the default split for the monitor is set at 1’ it will show the next smallest increment for that effort, in this case the monitor only shows one 6” split.

All Test data is stored and can be accessed in Recall.

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6” Peak Power Test on an A Monitor• Warm up appropriately (consider the 20’ warm up)

• Find the right air/magnet resistance setting in the chart that the person would like to achieve and set the bikejust so

• Select Workout - New Workout then select an empty slot and press ENTER - Time - Enter 6s - No moresessions - Custom, Select the 6s workout, Press ENTER then wait for ‘Ready to start’ to disappear the test cannow begin

• Pedal in a seated position for 6”

• Appropriately cool down (consider the 20’ Cool down).

For the A monitor record from the summary screen:

• Peak power• Peak rpm.

This data can also be found in the Recall section of the monitor.

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3’ Aerobic TestThis test estimates aerobic capacity. The average power and maximum heart rate achieved during the test can be used to calculate heart rate and power training zones.

Aerobic capacity is related to the ability to perform moderate to high intensity exercise for prolonged periods and is an important component for endurance cyclists and for general fitness.

Air Resistance Setting and Cadence Recommendations for the 3’ Aerobic TestThere are many physiological influences of performance when training such as; age, gender, height and weight. All of which will influence the optimal air resistance setting for the individual.

A little experimentation will quickly establish the correct setting and cadence combination. Cadence should be in the range 90-110rpm for this test.

Lower than 90rpm may be relevant for inexperienced cyclists and higher than 110rpm for experienced cyclists although very low cadences may indicate too high an air resistance setting and very high cadences too low an air resistance setting.

“100rpm is a good benchmark cadence”

Within the calibration range of each Wattbike and, for every air resistance setting and cadence combination the watts output is known. This makes it relatively simple to set the air resistance and cadence to achieve a required output. The tables below approximate the power output in watts for selected combinations of cadence and air resistance settings for both the Wattbike Pro and Trainer.

Whilst the tables show all the air resistance settings from 1 to 10 it is anticipated that for most riders the most effective setting will be in resistance range 1-5 on the Wattbike Pro (in exceptional circumstances powerful cyclists may need a higher air resistance setting) with the full range of air resistance settings available on the Wattbike Trainer.

At 100rpm, the minimum power output on the Wattbike Pro is 190w at air resistance level 1 and at the same cadence, up to 520w at level 10. On the Wattbike Trainer, the range at 100rpm is 110w at air resistance level 1 through to 300w at level 10.

As a general rule if the 3’ test score is more than 280-320w training on either the Wattbike Pro or Wattbike Trainer is possible although for higher scores 400w+ the Wattbike Pro is more appropriate. If the score is under 300w then it is recommended that training on the Wattbike Trainer is more appropriate although note there is some overlap between the Wattbike models.

Air resistance levels 5-10 on the Wattbike Trainer overlap air resistance levels 1-3/4 on the Wattbike Pro.

NOTE: It is possible to use the magnetic resistance on both the Wattbike Pro and Trainer to produce combinations of resistance. Using the magnet on the Trainer is very useful for tests and training workouts for MMP’s up to 360w as it ensures that warm up, test or workout and cool down can be done effectively without switching from Pro to Trainer, Trainer to Pro.

Careful selection of the air resistance setting and cadence range is important as the best result is achieved by maintaining constant cadence and power output throughout the whole 3’ of the test.

Power output at different cadences and air resistance settings are show in the tables below. For ease of reference the watts rounded to the nearest 5w.


Wattbike PRO Air resistance Cadence/Power Table

rpm/resistance 1 2 3 4 5 6 7 8 9 10

80 115 125 150 170 195 215 235 250 270 280

85 130 145 170 195 225 260 275 295 320 340

90 150 165 200 235 265 300 325 350 375 390

95 175 185 225 265 310 350 375 400 425 450

100 195 215 260 310 355 395 430 465 500 520

105 210 230 295 350 400 445 490 525 565 600

110 245 270 330 395 455 510 555 600 645 675

115 270 310 380 445 515 575 625 675 725 760

120 300 335 410 490 570 640 695 750 810 850

Wattbike Trainer Air resistance Cadence/Power Table

rpm/resistance 1 2 3 4 5 6 7 8 9 10

80 65 70 85 95 110 125 135 145 155 160

85 75 80 100 115 130 145 160 170 180 190

90 85 95 115 135 150 170 185 200 215 225

95 100 110 130 155 175 200 215 230 245 260

100 110 125 150 175 200 225 245 265 285 300

105 125 140 170 200 230 260 280 300 325 340

110 140 155 190 225 260 290 320 340 365 385

115 155 175 210 250 290 325 355 385 415 435

120 170 190 235 280 325 365 395 430 460 485

Conducting a 3’ Aerobic TestThe Wattbike Monitor has pre-set test workouts and a number of automatic test specific metrics following completion of a test, this section will display how to set up and understand the 3 minute test.

1. From the Main menu select workout/Tests and then Tests – the Tests screen appears. Select ‘3’ Aerobic’.

2. Input age

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3. Input body mass in kg

4. Input gender

Once the gender has been entred, press ENTER

5. Live screen

Test Specific Tabs

1. Test result screen (Test Tab)

*This VO2max estimate is derived from Storer et al. (1990 Storer Tw, Davis JA, & Caiozzo VJ. Accurate prediction ofVO2max in cycle ergometry. Med Sci Sports Exerc 1990; 22:704-712

The formula has the advantage of estimating maximum oxygen uptake (VO2max) using body weight (kg), age and MMP to determine the result. Compared to direct measures it gives a good estimate [±6%].


2. Zones Tab

This tab will use MMP and MHR to calculate training zones based on the British Cycling heart rate and power training zones.

Conducting a 3’ Aerobic Test Using an A Monitor• Pair a heart rate belt into the monitor

• Warm up appropriately (consider the 20’ warm up)

• Find the right air/magnet resistance setting in the chart that the person would like to achieve and set the bike

just so

• Select Workout - New Workout - Select an empty slot and press ENTER - Time - Enter 3’ - No moresessions - Custom - Select the 3’ workout - Press ENTER - wait for ‘Ready to start’ to disappear the test cannow begin

• Pedal in a seated position for 3”

• Appropriately cool down (consider the 20’ Cool down)

Record from the summary screen:

• Power average (w) achieved over the 3’ – this is the MMP (use Recall to get this information)

• The maximum heart rate achieved during the test is the maximum heart rate (use Recall to get this information).

• Use the maximum heart rate and MMP to calculate the Heart Rate and Power Training Zones.

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10’ Progress CheckThis test is a progress check of aerobic capacity using the result of a Submaximal Ramp Test, Maximal Ramp Test or 3’ Aerobic Test to set the progress check level. It has the advantage of being less fatiguing than a maximal test and has a short recovery period.

Regular progress checks are useful in tracking the effectiveness of an exercise or training plan, improvements indicated by progressively reducing heart rate for the same cadence/power output.

Conducting a 10’ Progress Check1. In the main menu, select Workout/Tests.

2. In Workout/Tests scroll to and select Tests

3. In Tests scroll to and select 10’ Progress

4. Input the riders Weight:


5. Input the riders MMP:

6. Input the riders MHR then Press ENTER:

7. Either press ENTER to confirm, or ESC to go back to the previous screen:

8. After selecting ENTER the progress test will begin.

Conducting a 10’ Progress Check Using an A Monitor• Pair a heart rate belt into the monitor

• Find the right air/magnet resistance setting in the chart that the person would like to achieve and set the bikejust so

• Warm up for 5’ at 50% of MMP

• Pedal in a seated position for 10’ at the air resistance, cadence required to achieve 70% of MMP

• Cool down for 5’ at 35% of MMP.

Record:

• The average HR and average power at the end of each 1’ (use Recall to get this information) for comparisonagainst future progress checks.

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Calculating Percentages for the 10’ Progress CheckThe table below may be of help when calculating 35%, 50% and 70% of 3-minute power.

3 min (W) 100 125 150 175 200 225 250 275 300 325

35% 35 45 50 60 70 80 90 95 105 115

50% 50 60 75 85 100 110 125 135 150 160

70% 70 85 105 120 140 155 175 190 210 225

3 min (W) 350 375 400 425 450 475 500

35% 120 130 140 150 160 165 175

50% 175 185 200 210 225 235 250

70% 245 260 280 295 315 330 350

Example:

MMP of 250watts

• Warm up at 50% of 250w = 120w for 5’ on air resistance setting 3/4 at 90rpm on a Wattbike Trainer

• Ride at 70% of 250w = 170w for 10’ on air resistance setting 5/6 at 90/95rpm on a Wattbike Trainer

• Cool down at 35% of 260w = 90w for 5’ on air resistance setting 2 at 90rpm on a Wattbike Trainer.

Use the resistance, cadence and power tables to get individual values.


20’ Threshold TestThis Test has been marked as one of the highest risk tests, purely because of the time, the intensity the person is working at and the incrementally harder exertion levels that are required. This test requires the person to work to the point of failure.

British Cycling also uses a Threshold Test to determine heart rate and power training zones.

The zones established from this test are:

HR Zone THR % TPower % Physiology

1 <68 <55 Active recovery

2 68-83 55-76 Endurance

3 83-94 76-90 Tempo

N/A 88-93 Sweet spot

4 94-105 90-105 Threshold

5 105-121 105-120 VO2 max

6 102-150 Anaerobic capacity

Neuromuscular

These training zones are calculated based on the result of the 20’ Threshold Test. The result of this test can be referred to in terms of heart rate or power OR if using a Wattbike, both.

To put the terminology into context:

• The threshold established is the highest physical intensity that a rider can sustain for approximately one hour.

• This would equate to performing a 25mile/ 40 km time trial or an hour record. These require a maximal butevenly distributed effort for the entire distance or duration.

If a rider exceeds this threshold intensity then fatigue will set in rapidly and pace may drop significantly. With training, threshold will increase so that more power can be produced for the same physiological effort (heart rate).

Heart rate and power at the ‘Threshold’ correlate significantly with endurance performance and is closely associated with the pace needed when climbing and during sustained efforts.

It is not necessary to ride for 1 hour to determine threshold, it can be extrapolated from a 20’ test.

During the test, the rider will be riding as hard as they can sustain for 20’. It is important to get the rider to maintain the same pace throughout the duration of the test with smooth pedaling and cadence in the range 90-100.

Knowing where to pitch the air resistance setting, power output and cadence can be approximately established on by undertaking the 3’ Aerobic Test in this Guide and then pitching the power and cadence at 75%-80% of estimated MMP.

Example:

3’ Aerobic Test result = 360w

• 75%-80% = 270w to 290w – so, 280w for conducting the 20’ Threshold Test

• 280w on a Wattbike Pro at 90rpm = air resistance setting 5 (91rpm)

• OR at 95rpm air resistance setting 6 (96rpm)

• OR at 100rpm air resistance setting 3 (103rpm)

Air Resistance Setting and Cadence Recommendations for the 20’ Threshold TestThe Wattbike is an air resistance bike so factors such as training background, age, gender, height and weight all influence the optimal air resistance setting.

A little experimentation will quickly establish the correct setting and cadence combination. Cadence should be in the

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range 90-100 revolutions per minute (rpm) for this test.Lower than 90rpm may be relevant for inexperienced cyclists and higher than 100rpm for experienced cyclists although very low cadences may indicate too high an air resistance setting and very high cadences too low an air resistance setting.

“For this test we suggest 95rpm as a good benchmark cadence.”

Within the calibration range of each Wattbike and, for every air resistance setting of the Wattbike and cadence combination the watts output is known. This makes it relatively simple to set the resistance and cadence to achieve a required output.

The tables below approximate the power output in watts for selected combinations of cadence and air resistance settings for both the Wattbike Pro and the Wattbike Trainer.

Whilst the tables show all the air resistance settings from 1 to 10 it is anticipated that for most riders the most effective setting will be in resistance range 1-5 on the Wattbike Pro (in exceptional circumstances powerful cyclists may need a higher resistance setting) with the full range of air resistance settings available on the Wattbike Trainer.

At 95rpm the minimum power output on the Wattbike Pro is 170w at air resistance level 1 up to 450w at air resistance level 10. On the Wattbike Trainer the range at 95rpm is 100w at air resistance level 1 through to 260w at air resistance level 10.

Air Resistance levels 5-10 on the Wattbike Trainer overlap air resistance levels 1-3/4 on the Wattbike Pro.

NOTE: It is possible to use the magnetic resistance on both the Wattbike Pro and Trainer to produce combinations of power and cadence. Using the magnet on the Trainer is very useful for tests and training workouts for MMPs up to 360w as it ensures that warm up, test or workout and cool down can be done effectively without switching from Pro to Trainer, Trainer to Pro.

Careful selection of the air resistance setting and cadence range is important as the best result is achieved by maintaining constant cadence and power (watts) output throughout the whole 20’ of the test.

Power output in watts at different cadence and air resistance setting are show in the tables below. For ease of reference the watts rounded to the nearest 5w.

Wattbike PRO Air Resistance Cadence/Power [w] Table

rpm/resistance 1 2 3 4 5 6 7 8 9 10

90 150 165 200 235 265 300 325 350 375 390

95 175 185 225 265 310 350 375 400 425 450

100 195 215 260 310 355 395 430 465 500 520

Wattbike TRAINER Air Resistance Cadence/Power [w] Table

rpm/resistance 1 2 3 4 5 6 7 8 9 10

90 85 95 115 135 150 170 185 200 215 225

95 100 110 130 155 175 200 215 230 245 260

100 110 125 150 175 200 225 245 265 285 300


How to Interpret the Test Result?• From the data Recall find the average heart rate for the 20’ Threshold Test – this is your threshold heart

rate

• From the Recall data find the average power and deduct 5% (so 95% of the average power) – this is thethreshold power

• 5% this figure reflects the decline in power expected over 60’ form the average power over 20’

• Apply the threshold heart rate and threshold power to the training zones table to get the different heart rateand power intensities for each zone.

Example:

Average HR over 20’ = 160bpm = Threshold heart rate

Average power over 20’ = 280w x 0.95 = 266w

Heart rate and power training zones:

HR Zone THR % TPower % Physiology

1 <109 <146 Active recovery

2 110-133 147-200 Endurance

3 134-152 201-242 Tempo

N/A 234-247 Sweet spot

4 153-168 243-279 Threshold

5 168-194 280-319 VO2 max

6 320-399 Anaerobic capacity

Neuromuscular

Conducting a 20’ Threshold TestThe Wattbike has pre-set test workouts and a number of automatic outputs following completion of a test.

1. Pair a heart rate belt into the monitor

2. Warm up using the 20’ warm up protocol in the Warm up section of this guide

3. Find the right at the air/magnet resistance setting in the chart that the person would like to achieve and setthe bike just so

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4.

5. In Workout/Tests scroll to and select Tests

6. In Tests scroll to and select 20 Threshold

7. Enter the riders Age

8. Enter the riders Weight

Enter the Riders Gender; press ENTER to start the test.9.

Enter the Riders Gender; press ENTER to start the test.9.


Conducting a 20’ Threshold Test on an A monitorThe zones shown in this tab are specific for the 20’ Test. These Zones are derived from the FTP Coggan

2. Warm up using the 20’ warm up protocol in the Warm up section of this guide

3. Find the right air/magnet resistance setting in the chart that the person would like to achieve and set the bikejust so

4. In the menu of the monitor select Workout - New Workout - select an empty slot and press ENTER - Time- Enter 20’ - No more sessions - Custom - Select the 20’ workout - Press ENTER - wait for Ready to start todisappear the test can now begin

5. Pedal in a seated position for 20’

6. Appropriately cool down (consider the 20’ Cool down).

Record:

• Average Power

• Average Heart Rate

Physical Activity Readiness Questionnaire (PAR-Q)PAR-Q will tell you if you should check with your doctor before you significantly change your physical activity patterns. If you are over 69 years of age and are not used to being very active, check with your doctor. Common sense is your best guide when answering these questions.

Please read carefully and answer each one honestly: check YES or NO.

1 Has your doctor ever said you have a heart condition and that you should only do physical activity recommended by a doctor? YES NO

2 Do you feel pain in your chest when you do physical activity? YES NO

3 In the past month, have you had a chest pain when you were not doing physical activity? YES NO

4 Do you lose your balance because of dizziness or do you ever lose consciousness? YES NO

5 Do you have a bone or joint problem (for example, back, knee, or hip) that could be made worse by a change in your physical activity? YES NO

6 Is your doctor currently prescribing medication for your blood pressure or heart condition? YES NO

7 Do you know of any other reason why you should not do physical activity? YES NO

If yes, please comment:

YES to one or more questions:

You should consult with your doctor to clarify that it is safe for you to become physically active at this current time and

Pair a heart rate belt with the monitor1.

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Submaximal Ramp TestThis test is designed for people who take part in moderate activity on a regular basis (3 x 30’ per week). This includes regular gym users, people who run, cycle or those who play sports recreationally.

This test is designed to give a benchmark fitness level from which improvement in fitness can be monitored. As with the sub-maximal 10’ test, the test is terminated when the rider indicates they have reached level 7 on the Borg scale rate of perceived exertion (‘no-talk’ level).

The heart rate achieved at termination is deemed to be 85% of MHR and 60w is added to the Watts achieved at the termination level to determine MMP so that heart rate and power training zones can be calculated.

As it is a sub-maximal test, it can be done regularly (monthly) to track fitness improvement and to re-establish heart rate and power training zones as fitness levels change.

A Few Notes

• The test uses just one setting –o Air resistance level 8 on a Wattbike Trainer

ORo Air resistance level 3 on a Wattbike Pro

• As a general rule for unfit individuals start at 55w and for fit individuals start at 100w

• The data collected during this test can be used to estimate MMP and MHR, which can then be used toestablish training zones using the British Cycling methodology

• The minimum stages that need to be completed are 6 for the Performance Monitor to calculate the EMMP andEMHR

• If the rider is able to complete 12/13 or more minutes consider using the 3’ Aerobic Test or a more appropriateramp test.

How Does The Test Work?• Warm up for 5’ at 50-60rpm on air resistance setting 8 on the Wattbike Trainer setting 8 or setting 3 on the

Wattbike Pro

• Pedal in a seated position for 1’ at the starting power

• Increase the air resistance setting and cadence as necessary every minute to ensure a 15w increase in power(w) output every minute

• Keep increasing the power (w) output by 15w per minute (by increasing the cadence) until the rider reachesthe no-talk stage – level 7 on the Borg scale rate of perceived exertion – note peak heart rate achieved(assumed to be 85% of MHR)

• OR if the rider experiences any adverse symptoms, requests to stop or experiences an emergency situation

• Cool down for 5’ at 50-60rpm on air resistance setting 8 on the Wattbike Trainer or setting 3 on the WattbikePro – or lower setting as appropriate.


Wattbike Pro Lvl. 3 Wattbike Trainer Lvl. 8

Stage (minutes) Power (W) Approx. Ca-dence (rpm) Stage (minutes) Power (W) Approx. Ca-

dence (rpm)1 55 55 1 55 562 70 59 2 70 623 85 64 3 85 674 100 68 4 100 705 115 72 5 115 746 130 75 6 130 777 145 79 7 145 808 160 82 8 160 839 175 85 9 175 8610 190 88 10 190 8811 205 91 11 205 9112 220 93 12 220 9313 235 96 13 235 9614 250 99 14 250 9815 265 101 15 265 100

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Conducting a Submaximal Ramp Test The Wattbike B Monitor has pre-set test workouts and a number of automatic outputs following completion of a test.

1. From the Main menu, select Workout/Tests and then Tests – the Tests screen appears. Select Submax Ramp

2. Input age:

3. Input body mass in kg:

4. Input gender:

5. Input start power (w):


6. Input stage ramp in power (w):

7. Live screen with Target power (w):

There are two test result screens, the first is the Test tab and the second is the Zones tab.

Test Tab:

This tab will show:

1. EMMP as MMP2. EMHR as MHR3. Estimated Power/mass4. VO2max estimate5. METs.

*This VO2max estimate is derived from Storer et al. (1990 Storer TW, Davis JA, & Caiozzo VJ. Accurate prediction ofVO2max in cycle ergometry. Med Sci Sports Exerc 1990; 22:704-712

This above formula has the advantage of estimating maximum oxygen uptake (VO2max) using body weight (kg), age and MMP to determine the result. Compared to direct measures it gives a good estimate [±6%].

Zones tab:

This tab displays the heart rate and power training zones in a table:

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1. This tab will use EMMP and EMHR to calculate training zones based on the British Cycling heart rate and powertraining zones.

The data can be viewed in graph form in Intervals with the power data (scroll across the graph for each minute) and with all the parameter data available in Summary (again scroll up/down for each minute).

How to Interpret the Test Results?• Take the power and heart rate at test termination

• Add 60w to the power achieved – this is MMP

• Divide the heart rate by 85 and multiply by 100 – this is MHR

• Apply the MHR and MMP to the heart rate and power training zone calculator on the Wattbike website(wattbike.com/trainingzone) to get estimated heart rate and power training zones.

NOTE: You can use the EMMP number as a good starting point to deliver the 3-minute aerobic test in this guide.

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