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Aero EF Test · 60 min
AEROBIC EFFICIENCY TEST
After a 15-min warmup, hold 88-92% of your FTP for 40 minutes. The test measures Efficiency Factor (avg power / avg HR) and aerobic decoupling (how much HR drifts relative to power). Low decoupling (<5%) means excellent aerobic fitness; high decoupling (>10%) means more aerobic development is needed.
What it measures
This test contributes to the Aerobic Efficiency axis of your five-axis capability radar. The score is the highest valid score across any test of this type, weighted by power-to-body-weight for power-based tests.
Aerobic Efficiency axisTest Protocol
3 phases, 60 minutes total. The runner paces each phase automatically when a smart trainer in ERG mode is connected.
15
min
WarmupStart
55% FTP (easy)
40
min
40-min Test
88% FTP
10
min
CooldownEnd
50% FTP (easy)
Requirements
- • Heart rate strap (REQUIRED — the score uses HR data).
- • Power meter or smart trainer.
- • Pre-test FTP known (target 88-92% of FTP).
Watch out
- • Pace by feel + HR, not power. HR should drift up slightly; if it plateaus early, the test data is cleaner.
- • Do not chase 92% FTP for the full 40 min — 88% is fine, the goal is steady-state.
- • Aerobic decoupling >10% means you are under-recovered or under-trained. Don't be discouraged.
Requires: smart trainer (ERG mode recommended) or power meter.