by CycleOps Power Master Trainer, Charles "Joey" Adams

Progress, we all want to make progress, we all have goals. Yet, many of us may just be working out instead of training. A workout is just about getting out there and feeling great, burning up some calories and “getting it off the list” – nothing wrong with these things. A training session is something more – a training session has a focus, it will take you someplace more efficiently down life’s road. It could be weight loss, it could be a race, an event, or a personal best. To create a training session, instead of just a workout, starts by understanding where you are today, and then creating a plan for a future target. This helps you maximize your time!

This is where a CycleOps Power Test comes into play. There are many types of field tests that one can use as a benchmark (from the Threshold ramp version, 5 minute test, 10 minute test, indoor Conconi test, heart rate ramp test, and peak test). The keys to establishing a solid benchmark on which to measure future progress against is consistency of variables. This consistency allows you to reproduce the test as much as humanly possible. So whether you choose the CycleOps Power Test or a different test, sticking with the same protocol from one test to another is key to measuring progress.

After you have completed your test, you can use the chart to establish your training zones. Then you can use these zones to monitor progress over time and begin to change your workouts into training. I recommend that you retest (trying to get “test day” consistency) every month to six months, depending on your fitness level. For example, someone new to exercise would benefit initially by testing every month for a while, until consistent data begins to emerge. World class athletes I work with test less, and their tests are usually planned as part of their training road map. Either way, everyone needs benchmarks to monitor progress – using your CycleOps Power Indoor Cycle or PowerTap and a consistent test is the best way to monitor progress.

You will see progress in your fitness level (providing you have a sensible and scientifically based training plan) by seeing some or all of the following:

• Increase in Threshold Power on future tests.
• Increase in Power and a decrease in working heart rate.
• Increase in Power at the same heart rate.
• Decrease in resting heart rate.
• Decrease in weight.
• Increase in watts/kg.
• Increase in Kj’s per hour.
• You will get more at less metabolic “cost” to the body!

Remember, a workout could be any road. A training session is the correct road on a map to a destination. The destination is a fitter YOU!

Train Smart, Get Results,
Joey Adams