AEROBIC TIME TRIAL

Following are two tests for measuring the progress of your anaerobic fitness. The first is for owners of CompuTrainers which do not have ergometer/calibration software; the second is for units that do.

CompuTrainer set-up:

• Calibrate the CompuTrainer
• Program: Road Race/Course PGM 70 Level Road 5 miles
• Race Against: Pacer, Level 50 of 750
• Your Weight: (Actual weight)
• Target Heart Rate: 1 beat per minute either side of selected value (see below)
• Drafting: OFF
• Set fan at face level.

Workout:

• Warm up 15-20 minutes steadily elevating your pulse.

• Determine the ATT test rate by subtracting 20 from your anaerobic threshold pulse (see Conconi Test). Remember - this is an aerobic time trial. It is to be performed at a moderate effort. Play with your gears to find one that allows you to maintain this pulse with a comfortable cadence.

• In the test gear, elevate your heart rate to the range of test heart rate. When you have achieved the heart rate zone, press "F1" to start the program. Be careful not to drift outside of the heart rate limits for the entire 5 miles. Do not shift during the test. Remain seated.

• In your journal, record the gear used, the test heart rate, and your five-mile time.

• Repeat the ATT every four to six weeks to determine progress. Don't expect big changes. A 30-second improvement in four weeks is quite an impressive change.

Ramp Test
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