Testing

The aerobic threshold (also known as the ‘economy’ threshold’) is defined as the point at which we first see an uptick in lactate levels (designated LT1 in the chart above). In the lactate test we define the aerobic threshold as the power at which lactate rises by 0.5 mmol/L above resting values. 

In figure 1 we can also see the location of the second threshold (designated as ‘LT2’, the ‘fatigue’ threshold), which is the point where lactate levels begin to increase in a non-linear fashion. 

Critical Power (CP) Test

A Critical Power (CP) Test is a cycling performance test used to determine the highest intensity at which a cyclist can sustain effort for an extended period without fatigue rapidly setting in. It is used to assess endurance capacity and to establish personalized training zones for athletes. A Critical Power test provides a better understanding of an athlete’s ability to maintain high-intensity efforts.

How It Works:

1. Two Short Duration time trails: The athlete performs a 4-minute and a 12- or 20-minute time-trail.

2. Data Collection: Power output (measured in watts) and heart rate is recorded during the test.

3. Calculation: The test results are used to calculate the Critical Power (CP), which represents the maximal power an athlete can maintain for a prolonged effort without reaching fatigue.

4. Time-to-Exhaustion: The test helps determine how long an athlete can sustain efforts at various intensities relative to their CP.

Poole, D., et al. (2016). Critical Power: An Important Fatigue Threshold in Exercise Physiology. Medicine and science in sports and exercise. 48.

TESTIMONIAL - NIELS VAN DER GRACHT

"I don’t know of any trainer with more knowledge about training than Marco, nor one who invests as much attention in the individual development of a rider. Marco is far more than just a trainer who creates schedules. Even in areas of cycling where he may not have direct expertise, he has connections with top specialists who do. His guidance hasn’t just helped me take one step forward in a year—it’s propelled me through multiple significant leaps in my development."

— Niels van der Gracht – Former Conti-Cyclist

VO2max Test

A VO2max Test measures your body’s maximum oxygen consumption during intense exercise. VO2max, or maximal oxygen uptake, is an indicator of your cardiovascular fitness and endurance capacity. It reflects how effectively your heart, lungs, and muscles use oxygen during physical activity. This test is used to determine your aerobic and anaerobic and your individual heart rate and power zones.

How It Works:

1. Preparation: You’ll typically wear a face mask connected to a machine that measures your oxygen intake and carbon dioxide output. Heart rate monitors may also be used.

2. Exercise Protocol: The test is conducted on a stationary bike or your own race bike, The intensity gradually increases in steps by raising the resistance, until you reach exhaustion.

3. Measurement: The machine analyzes your breath to calculate your VO2max, expressed in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). Next to the VO2 and VCO2 measurement, a lactate sample is taken at the end of every step.

Beltz, N., et al. (2016). Graded Exercise Testing Protocols for the Determination of VO 2 max: Historical Perspectives, Progress, and Future Considerations. Journal of Sports Medicine. 2016. 1-12

DEXA Scan

Curious about your body's composition, your fat percentage, and how it relates to your muscle mass? A DEXA scan measures just that.

A DEXA scan (Dual-Energy X-ray Absorptiometry) uses a low dose of radiation to measure your body composition accurately. Our bodies consist of various tissues, each with different permeability to X-rays, allowing the scan to map components like fat as a proportion of total body weight.

Santos, D. A., et al. (2014). Reference values for body composition and anthropometric measurements in athletes. PloS one, 9(5)