Exhaustion tests are important parameters for individuating your sustainable pace during the next schedules. From the beginning we calibrate percents on load and gymnastic reps based on your personal effort. After Assault Bike RPM Test we are proud to introduce a brand new test available on Concept2 Ergometers (Rower, Ski Erg and Bike Erg).
If you don’t have any Ergometer you can follow Outdoor Training Week or change Erg Section with Run related to your Rate of Perceived Exertion (RPE).
Start at 60 Watts and increase the intensity by 30/20 Watts (M/W) every 3 minutes until exhaustion. No specific warm-up on Erg needed.
When you reach exhaustion, add your score in your Bio using this formula:
Watts of the Last completed interval +
10/7 Watts for every minute completed in the current interval.
Example. If you completed 360 W Interval and you stopped after 1’25 @ 390 W (For a total work of 31’25) you have scored 370 Watt (360 + 10 extra Watt). Complete 360 Watt interval is an Elite result. So don’t worry if you can’t reach it.
You must enter your score in the Bio and you can also add it below just to compare with other athletes in Leaderboard.
[workout_short title=’ROW_EXH’ result_type=’reps’]
[workout_short title=’BIK_EXH’ result_type=’reps’]
[workout_short title=’SKI_EXH’ result_type=’reps’]
Only if you can’t do the Exhaustion Test
Test di Conconi
10’/12′ Easy Jogging Warm Up
Increasing speed till reach Zone 3 and keep it minimum 5′.
Start running at 8 Km/h and every 100 m add 0,5 Km/h until reach max of your effort.
Notes. 8 Km/h equals to 7:30/Km and adding 0,5 Km/h means speed up around 20″ per time/Km. Min. 10 steps of increasing speed required for a real test.