All tests
Wingate Test · 27 min
ANAEROBIC CAPACITY (WINGATE)
After a thorough warmup, do 30 seconds at maximum sustainable effort. The target is a Wingate-style test: peak 5-s power, mean 30-s power, and the fatigue index (how much power drops from first 5s to last 5s). Use ERG mode with a fixed load, or free-ride against resistance.
What it measures
This test contributes to the Anaerobic Capacity 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.
Anaerobic Capacity axisTest Protocol
6 phases, 27 minutes total. The runner paces each phase automatically when a smart trainer in ERG mode is connected.
10
min
WarmupStart
50% FTP (easy)
4
min
4-min opener
80% FTP
2
min
Recovery
40% FTP (easy)
30
sec
30-s all-out
250% FTP (all-out)
10
min
Active recovery
40% FTP (easy)
5
min
CooldownEnd
50% FTP (easy)
Requirements
- • Power meter reporting 1-Hz data.
- • A gear or trainer setting that lets you hit ~7.5 W/kg without spinning out (typical 53×12 or 50×13 on the road).
- • A 4-min opener at 80% FTP to prime the legs.
Watch out
- • 30 seconds feels short. It is not. The first 10s are easy, 10-25s are brutal, the last 5s are the worst.
- • Do NOT slow down. The point is to hold max effort. If you stop pedaling, the test is invalid.
- • Bail if you feel a cramp coming on. Wingate injuries are real.
Requires: smart trainer (ERG mode recommended) or power meter.