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Wednesday, February 18, 2009

Testing - Graded Excercise Test

One of the measures to be gleaned from the graded exercise test is your lactate threshold heart rate and power. Extracted from Joel Friel's - The Cyclist Training Bible.


You start at a 100 watts (plus or minus 10 watts) and increase output by 20 watts every minute until it becomes too difficult to maintain the effort.

-Minute 1 - 102 watts - 147 bpm - 8 exertion
-Minute 2 - 122 watts - 156 bpm - 9 exertion
-Minute 3 - 169 watts - 162 bpm - 11 exertion
-Minute 4 - 178 watts - 165 bpm - 13 exertion
-Minute 5 - 210 watts - 170 bpm - 14 exertion
-Minute 6 - 225 watts - 175 bpm - 15 exertion
-Minute 7 - 245 watts - 180 bpm - 17 exertion - VT
-Minute 8 - 290 watts - 185 bpm - 19 exertion
-Minute 9 - 320 watts - 190 bpm - 20 exertion

Ventilation Threshold (VT) is when your breathing becomes labored.

Perceived Exertion Guide:
-1
-2
-3
-4
-5
-6
-7 = very very light
-8
-9 = very light
-10
-11 = fairly light
-12
-13 = somewhat hard
-14
-15 = hard
-16
-17 = very hard
-18
-19 = very very hard
-20


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