Testing lets us find out your Critical Power and W', set training zones, and keep track of how fit they are getting over time. Our testing protocol follows best practices as outlined in this research paper.
You can find the 1-day test protocol in each training plan.
Once test is complete, take the results and add the time and average power into this calculator.
Once you have your CP - update your SEMIPRO POWER ZONES in TrainingPeaks.
The goal of this test is to set benchmarks or check progress against previous scores.
It's important to DISABLE ERG mode for this workout. Aim to keep ALL OUT efforts as even as possible. Your effort level should be very taxing, but steady.
During the efforts, focus on controlling your mind and body to perform the test—not just survive it. You want to experience the test, examining how you mentally and physically reacting. When you feel yourself fading, forcefully exhale like you’re blowing all the air out of your lungs. The next breath you take will be fuller and deeper. This acts as a mental reset.
How to deal with disappointing results: Don't be too hard on yourself and look at it as an opportunity for you to improve on for your next test. On reflection, think about the test and where did you have an opportunity to do better? It could during the test, or even you didn’t have a great night’s sleep, or maybe your nutrition was off the night before. If you examine your result in the context of all the information—whether you like it or not—that can help you reach your goal.
Remember, you can be better tomorrow than you were today.
