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Cycling: CTS Field Test Verification Workout Explained By CTS Coaching Staff
After completing a CTS Cycling Field Test, athletes are often asked to complete a verification workout. While most athletes have a coach they can discuss this workout with, some, including athletes who download CTS PowerClass Training videos, may not have a CTS coach they can ask about this important training session.
Field test verification is a crucial step in determining the most accurate ranges for your workouts based on your current level of fitness. We start by establishing your SteadyState intensity range as calculated from your CTS Field Test (92-95% of the higher of your two field test average heart rates or 86-90% of the average of your two average field test power outputs). To verify that your field test was accurate we take the calculated SteadyState range and have you perform a 10-minute interval at this intensity. A recovery period follows the first interval and then we add 10-15 watts to your SteadyState range and have you do a second 10-minute interval. It’s no surprise that the effort feels more difficult, however if an athlete can complete this second interval we start to consider raising his or her calculated heart rate or power range for training. Finally, following a recovery period, there’s one final 10-minute effort at 20-25 watts above the prescribed SteadyState range. If an athlete can accomplish this interval then his or her ranges definitely need to be increased.
What we are looking for here is a breaking point. Where does an athlete’s ability to sustain the intensity drop off? If an athlete can accomplish all three efforts, then they most likely could have worked a bit harder on the CTS Field Test. Remember the field test was only 8 minutes, and these SteadyState efforts are 10 minutes in length. Thus the final interval, at 25 watts above your calculated SteadyState intensity range, is likely very close to the power you sustained for the all-out field test effort- and you held that intensity for 2 additional minutes. If the final interval produced higher power and heart rate numbers than the field test itself- use data from the third interval of this verification test as your heart rate or power value for calculating new training intensity ranges. Verification tests are most helpful when a coach is able to review an athlete’s power and heart rate files and compare the field test with the verification workout to determine the most accurate ranges. To do this yourself - look at your power file and find the point where you there’s a distinct downward shift in your power output, and use that number to determine your ranges. We have found that this verification workout is very effective for dialing in an athlete’s training ranges, but that it’s generally not necessary after you’ve completed the CTS Field Test more than once or twice. There’s a learning curve with field tests and once you’ve discovered how to really complete two maximum-intensity efforts, the heart rate and power numbers you calculate from those tests are more likely to be accurate.
Last Updated: 12/6/2007 © 2010 Carmichael Training Systems™ |
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