The first step of power training is to determine your own training zones. For that we use the Critical Road Test detailed below.
Note that test and RaceClean Training could only begin after specific medical check up.
The test below is given as example and if you try to do it, it's under your own responsibility.
Before performing this test, read this important disclaimer.
If you not complete all these conditions, do not perform the test
- You are not currently suffering from any infection
- You are not ill
- You have not been ill from 4 weeks
- You have no injury
- You are under 35 years
- You don’t smoke
- You have been checked recently by your doctor and your body has been diagnosed Ok for max effort
The test consists in 1 max effort during 20minutes (and at this intensity, 20min it’s very long !).
The best way to perform this test would be to complete it on the same conditions (choose an adequate circuit or perform it on an indoor trainer).
If you’re performing the test on Turbo trainer, warm-up during at least 10 min; if you’re performing it on the road, do a normal warm-up (20-30min).
At the end of the warm up let’s go but be careful the best way to realize the test is to maintain the same power during all the interval.
After these exhausted 20 minutes, recover during almost 20 min; when you go back to home, do not forget to stretch!
Let's go to your PC to read the test datas and note the average power maintained during the 'famous' 20 minutes.
Now, you can use the calculator :