02 994 97165 info@cyclestudio.com.au

For those looking for that extra little help, support and the ultimate in training experiences we also offer:

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Personal Power Tests

Sub-max Ramp Test – this test is safe for all fitness levels and is designed to give you a benchmark power figure to train effectively and at your own intensity during the session. The test takes about 15 minutes and will stop once 85% of your max heart rate is reached.

3 Minute Aerobic Test – this test is for the advanced Cycle & Fitness Studio goer and outdoor rider. It gives you a benchmark power figure for you to train effectively and at your own intensity during the session. This test is based on the British Cycling Protocol and it calculates your Max Minute Power (MMP) and maximum heart rate to calculate your power training zones (see Power Zones). The test takes about 35 minutes and maximal heart rate will be reached.

20 Minute Threshold Test or other testing protocols – we are more than happy to facilitate a 20 Minute Threshold test if you have the mental fortitude and will discuss options for other testing protocols as prescribed by your coach or trainer.

Coaching Services

Cycle & Fitness Studio is currently involved with the Chocolate Foot Womens Development Mountain Bike Team. To learn more click here

We offer one off periodised programs for tours or sportive rides, participation triathlons and more ongoing program support for season riders / triathletes. Contact us for more information

What is a Power Card?

Each individual is different and has different reasons or goals when training. We believe the key to successfully reaching those goals is to train effectively and to your intensity. Each person will be provided with a generic power card based on their level of fitness when participating in a class and we encourage all to undertake either the sub-max ramp or 3 minute aerobic test to get their own zones. Below is an explanation of the power zones

Training Zone % of Max Minute Power % of Max Heart Rate Purpose Physical Adaptations and Benefits to your Fitness
Recovery <35% <60% Regeneration and recovery Increase blood flow to muscles to flush out waste products and provide nutrients
Zone 1 35-45% 60-65% Establish base endurance Improves fat metabolism, gets muscles/tendons/ligaments/nerves used to cycling. Increase economy
Zone 2 45-55% 65-75% Improve efficiency Improves the ability to use oxygen, produce power and increases efficiency
Zone 3 55-65% 75-82% Improve sustainable power Improves carbohydrate metabolism, changes some fast twitch muscle to slow twitch
Zone 4 65-75% 82-89% Push threshold up Improves carbohydrate metabolism, develops lactate threshold, changes some fast twitch muscle to slow twitch
Zone 5 75-85% 89-94% Sustain a high percentage of maximal aerobic power Develops cardivascular system and VO2max, improves anaerobic energy production and speeds turnover of waste products
Zone 6 85-100% >94% Increase maximum power output
Supra-maximal >100% N/A Increase sprint power output Increases maximum muscle power, develops neural control of pedalling at specific cadence