Frazier Coaching / Frazier Cycling Partners




Cycling Power and Fitness Test


FCP Member: $200

Non-member: $275


What is your potential? What should you work on to improve? What are your strengths?  Testing can help answer these questions.  Frazier Cycling offers the Cycling Power and Fitness Test to collect information about your cycling power and fitness.  The test description, test benefits, and application form are contained on this page.


Test Description

Cycling is a "power sport".  Power is the measure of the rate of doing work - it is amount of force that is exerted within a given time.  A majority of sports physiologists and coaches agree that power output at Lactate Threshold (LT) is the single best physiological indicator for performance in endurance sports.  Moreover, the greater the power generated at the Lactate Threshold, the better the endurance performance.  Lactate Threshold is the point at which blood lactate (acid) accumulates at a higher rate than it can be eliminated by the metabolic system. This threshold limits the individual's ability to increase workload intensity and to generate increased power. 


Consequently, measuring an athlete's LTHR and power output at LT (Lactate Threshold Power Index), are valuable in assessing fitness, projecting performance, and for future reference (tracking progress).


Equipment: CycleOps PowerTap Pro (700c wheel), indoor trainer, bicycle (provided by athlete).


Here are the objectives of Cycling Power and Fitness Test.


Testing Objectives:


Estimate Lactate Threshold Heart Rate.


Determine Lactate Threshold Power Index (power output at LT, WLT).


Determine Heart Rate Training Zones for cycling workouts.


Measure Maximal Aerobic Power (Wmax).


Estimate of VO2 Maximum (aerobic capacity).


Determine power output per weight.


Project Critical Power target zones for endurance events.


Project heart rate target zones for endurance events.


Establish baseline data for future reference and comparison.


Determine average cadence.


Testing is conducted in two sessions, which are scheduled by appointment over two consecutive weeks.  The cyclists should be well rested before taking the test.


Note: Use the Cycling Power and Fitness Test Application Form on this page for an appointment set-up.



First Session: Anaerobic Endurance Test

Approximately 60 minutes (includes set-up time and orientation)


Second Session: Muscular Endurance Test

Approximately 60 minutes (includes set-up time)


Test Report

Within one week after completion of the second session, an analysis of the data from both tests will be provided to the athlete in a document, Cycling Fitness Evaluation Report.  Details and results described in the Testing Objectives will be contained in the document.  The report will summarize current level of fitness and it will include a power profile graph with tested durations and predicted non-tested longer durations.


In addition, results (such as VO2 Maximum and Watts Per Weight) will be compared to target athlete groups. 


Test Benefits

Feedback from the test results can be beneficial by identifying the training necessary for improved performance and fitness.  For example, the results may show a low Lactate Threshold Power (WLT) when compared to a target athlete group.  An increase in WLT would be beneficial for improved competitiveness within the target athlete group.  Concentration on long and steady threshold workouts using the corresponding Heart Rate and Critical Power zones would be indicated.  An increased WLT will deliver improved performances.


Feedback for VO2 Max and Watts per Weight can be compared similarly.


The establishment of Heart Rate Target Zones is important.  Heart Rate Target Zones can be used to regulate intensities:

  • aerobic training at low intensity for increased endurance and recovery.

  • threshold training at higher intensities for improved time trialing and triathlon bike splits.

  • intensity monitoring while racing.

The Critical Power results measured in the two sessions will indicate power levels at various durations ranging from six minutes to three hours and more.  This information is useful in establishing fitness baseline for future comparison and it can be helpful in predicting performance results.



  • Power is the rate of work.  Measured in Watts.

  • Critical Power is the average power that can be maintained for a given duration.

  • Maximal Aerobic Power (WMAX) is the highest power that can be maintained during a progressive aerobic effort.

  • Lactate Threshold Power (WLT) is the power output at Lactate Threshold.

  • Lactate Threshold Heart Rate (LTHR) is heart rate (beats per minute) where the Lactate Threshold is reached.  Lactate Threshold is the point at which blood lactate (acid) accumulates at a higher rate than it can be eliminated by the metabolic system. This threshold limits the individual to increase workload intensity.

  • VO2 Max is the measure of an athlete’s aerobic capacity; the amount of oxygen consumed at maximal workload.  The measurement of oxygen is specified as volume per weight per minute (ml/kg/minute).

  • Anaerobic Endurance is the ability to maintain a high cadence for a prolonged duration.

  • Muscular Endurance is the ability for muscles to sustain a high workload for an extended duration.



Cycling Power and Fitness Test Application Form

To schedule the test, please provide the following information:

Cycling Power and Fitness Test
First Name
Last Name