For those looking for that extra little help, support and the ultimate in training experiences we also offer:
Book your Power Test today
Or call 02 994 97165
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.
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|