Testing Preview
A test drive of the engine behind our coaching. Complete the form below to generate charts and key metrics.
Run a Test
Enter your test data to generate your metabolic profile.
You can do this in 1 day or split over 2 days. Choose the option that still lets you produce a maximum effort on effort 4.
Warm up
- 15 to 20 minutes minimum.
- Include:
- 3 to 5 minute build effort to raise HR to around 80% max
- A couple of 5 to 10 second high cadence spin ups
Efforts (in order)
-
20 seconds MAX seated sprint
Before starting: around 30 seconds of no pedalling. We are measuring anaerobic capacity, so minimise aerobic energy production prior to starting the sprint to ensure maximum anaerobic contribution.
Outdoors: you can do an easy descent with no pedalling, then start your sprint while you still have some speed.
- 3 minutes MAX
- 6 minutes MAX
- 12 minutes MAX
Recovery between efforts
At least 15 to 20 minutes easy between each effort. Aim for your HR to come down to less than 65% max before starting the next effort.
If splitting over two days
- Day 1: 20 seconds MAX and 12 minutes MAX
- Day 2: 3 minutes MAX and 6 minutes MAX
Want to turn these results into a clear training direction?
In 30 minutes we will:
- Interpret your testing results and what they mean for your goal
- Identify the key limiters to focus on first
- Walk through how Topp turns a goal into a plan and adapts sessions day to day
Testing Results
