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Fitness
Testing
Evaluation
Series Articles:
[ Fitness Testing ] [ Keep a Climbing Log ] [ Max Aerobic Power Testing ] [ Nutrition Quiz ] [ Training & Fitness Standards for Excellence ] [ Stress Questionnaire ] [ Training Log Basic ] [ Wind Tunnel Testing ]
Fitness Testing Worksheet. Free.
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Bulk order rights to print more
than one copy.
This worksheet also included in ABC article
Training Logs 2010.
To better understand the testing, see
Fitness Elements.
Fitness Testing (Introduction)
Fitness testing can help assess your current physiologic status, your
strengths and weaknesses. Repeated testing can show changes in fitness and the
effectiveness of training.
The following is a summary
of lab and field cycling-fitness tests that I perform:
|
1. Neuromuscular |
|
|
(a) 60-second rpm
increments |
RPM |
|
(b) 30-second rpm
increments |
RPM |
|
(c) 15-second rpm
increments |
RPM |
|
|
|
|
2. Muscular (Slow-Twitch)
Strength |
|
|
(a) Left leg 50-60 rpm |
Average power or rpm |
|
(b) Right leg 50-60 rpm |
Average power or rpm |
|
(c) Left leg 80 rpm |
Time (minutes, seconds) |
|
(d) Right leg 80 rpm |
Time (minutes, seconds) |
|
|
|
|
3. Peak Aerobic Power/VO2 |
|
|
Lab VO2 Max |
VO2 max, max watts, max
HR, duration |
|
Own Power meter |
|
|
(a) Ramped power, 30
seconds or longer |
Watts, max HR |
|
(b) 4-minute interval |
Watts |
|
Field Test, about 1 mile |
Time (minutes, seconds) |
|
|
|
|
4. Maximum Heart Rate |
Max HR |
|
|
|
|
5. Aerodynamic-Aerobic |
|
|
Own Power Meter, 8-12.5
miles |
Distance |
|
Maximal |
Watts, time |
|
Submaximal, 80% max HR |
Watts, average HR, time |
|
Field Test, 8-12.5 miles |
Distance |
|
Maximal |
Time |
|
Submaximal, 80% max HR |
Time, average HR |
|
|
|
|
6. Climbing-Aerobic |
|
|
Own Power Meter, 3-7
miles, 5%-7% grade |
Distance |
|
Maximal |
Watts, time |
|
Submaximal, 80% max HR |
Watts, average HR, time |
|
Field Test, 3-7 miles,
5%-7% grade |
Distance |
|
Maximal |
Time |
|
Submaximal, 80% max HR |
Time, average HR |
|
|
|
|
7. Anaerobic |
|
|
Lab Wingate |
Length of test, peak and
average power |
|
Own Power Meter |
|
|
10-second test |
Watts |
|
30-second test |
Watts |
|
Stationary Trainer, hard
gear |
|
|
(a) 10 seconds |
Pedal strokes |
|
(b) 30 seconds |
Pedal strokes |
|
Field Test |
|
|
200 meters |
Time |
|
1,000 meters |
Time |
|
