PLEASE MAKE SURE TO REVIEW THE WHOLE SESSION AND READ THE NOTES BEFORE STARTING.

Today, we will test your grit, your conditioning and your ability to suffer (productively) on the BikeErg. We have three tests (5-minutes, 20-minutes and 1-minute), each done for max average watts (and total calories/distance for each). We use the watts as they allow for an athlete to athlete comparison (both absolute and adjusted to bodyweight) and % based prescriptions for conditioning (unlike calories and distance which don’t work so well).
Your goal is to give your BEST effort in each one of the tests, independent of the others = Focus on one thing at a time, you’ll have some time to recover between each test.

DATA (Collect this for each test)
Calories/distance. Your total calories and distance.
Watts. Your average watts.
Damper setting. Note your damper setting for your own reference.
Cadence. Note your avg. cadence for your own reference.